How Lowering Cholesterol Can Help To Prevent Heart Disease

Updated on January 14, 2022
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The body needs cholesterol to function properly. It is used in the formation of cell membranes, several hormones, and vitamin D. The vast majority of cholesterol that the body uses comes from what you ingest in your diet. It is only produced at a very low rate by your liver; your digestive system gets rid of any extra it does not need.

When there is too much cholesterol in the bloodstream, it starts to form a plaque on the walls of your arteries. The buildup restricts the amount of blood that can flow through your veins and arteries, making it harder for your heart to do its job.

What Is Cholesterol?

Cholesterol is a natural substance made up of fats, proteins and the salts. The liver takes this compound from our bodies that is already naturally produced by our bodies and synthesizes more cholesterol if we need it for various reasons.

Usually, the liver produces all of the cholesterol required by the body. The consumption of animal-based items, such as milk, eggs, and meat, can also introduce cholesterol into your body through your diet. However, when too much cholesterol builds up in our body, then it will cause health problems. There are many diseases that can develop with an excess amount of cholesterol in our body, but heart disease is the most common one.

The good news is that there are ways to lower cholesterol naturally without resorting to expensive medicines or surgery. Let us look at some of the natural ingredients which will help you get rid of high cholesterol levels.

What Is The Mechanism By Which High Cholesterol Causes Heart Disease?

The buildup of cholesterol in your blood causes a process known as atherosclerosis, a type of heart disease that occurs when you have an excessive amount of cholesterol in your bloodstream. As a result of the narrowing of the arteries, blood flow to the heart muscle is reduced or completely stopped. 

A lack of adequate blood and oxygen to the heart might result in discomfort in the chest and pain in the upper back. For example, a heart attack or cardiac arrest happens when the blood supply to a portion of the heart is totally cut off due to a blood vessel obstruction in that region of the heart.

Cholesterol can be divided into two types familiar to most people: HDL and LDL. High-density lipoprotein (HDL or “good” cholesterol) and low-density lipoprotein (LDL or “bad” cholesterol) are two types of cholesterol (HDL or “good” cholesterol.) These are the different forms in which cholesterol can be found in the bloodstream.

LDL cholesterol is the primary contributor to artery-clogging plaque. HDL is a type of cholesterol that actively removes cholesterol from the bloodstream.

Triglycerides are another type of fat that circulates in our bloodstream. Research has revealed that excessive triglyceride levels may potentially be associated with heart disease in recent years.

Lifestyle Adjustments To Do To Lower Your Cholesterol And Reduce Your Risk Of Heart Disease

Your risk of developing heart disease and heart attack increases with high cholesterol. Medications can assist you in lowering your cholesterol. Here are four commendations to get you started for those who prefer to start with lifestyle adjustments to lower their cholesterol levels.

If you are already using drugs to lower your cholesterol, these modifications may help them work even better.

Consume foods that are beneficial for your heart.

A few simple dietary modifications can help you lower your cholesterol and enhance your cardiovascular health:

  • Reduce your intake of saturated fats. Savory foods like red meat and full-fat dairy products include saturated fats, which raise total cholesterol levels in the bloodstream. Lowering your low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, can be achieved by reducing your intake of saturated fats.
  • Trans fats must be eliminated. Trans fats, frequently referred to as “partially hydrogenated vegetable oil” on food labels, are commonly found in margarine, cakes, crackers, and store-bought cookies. Trans fats have been shown to boost total cholesterol levels. In addition, the Food and Drug Administration has mandated that the use of partially hydrogenated vegetable oils be prohibited by the first day of January 2021.
  • Ingest foods that are high in omega-3 fatty acids. Omega-3 fatty acids have little effect on low-density lipoprotein cholesterol. However, they also offer other heart-healthy properties, such as the ability to lower blood pressure. Mackerel, salmon, herring, and flaxseeds, and walnuts are some of the foods that contain omega-3 fatty acids.
  • Consume a higher proportion of soluble fiber in your diet. Soluble fiber can help reduce the amount of cholesterol absorbed into your system. Soluble fiber can be found in various foods, including Brussels sprouts, kidney beans, oats, pears, and apples.
  • Whey protein should be added. Whey protein, discovered in dairy products, is responsible for many health advantages associated with dairy consumption. According to the researchers, studies have revealed that whey protein taken as a supplement can lower LDL cholesterol, blood pressure, and total cholesterol.

Exercise over most days of the week and make an effort to raise your physical activity level over time.

Exercise has been seen to lower cholesterol levels. Moderate physical activity can assist in raising high-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, in the bloodstream. Gradually start and work your way up to 30 minutes of exercise, twenty minutes or five days a week of vigorous-intensity physical activity three times a week, as long as your doctor gives you the approval.

Increasing your physical activity, even for short periods numerous times a day can help you lose weight and start seeing results. Consider:

  • Taking a brisk daily stroll during your lunch hour can help you lose weight.
  • Riding your bicycle to and from work
  • Participating in a preferred sport

Consider looking for an exercise buddy or joining a fitness group to help you stay motivated while you work out.

Smoking should be avoided.

Quitting smoking has been shown to increase HDL cholesterol levels. The advantages become apparent very immediately:

Within 20 minutes of discontinuing, your heart rate and blood pressure return to normal after the increase caused by the smoke.

You will show improvement in your lung function and blood circulation within three months of discontinuing smoking.

If you quit smoking within a year of starting, your chance of developing heart disease is half that of a smoker.

Reduce your body weight.

Carrying even a few extra pounds increases the risk of developing high cholesterol. Minor adjustments add up. If you consume sugary beverages, replace them with plain tap water. 

Make a snack out of air-popped popcorn or pretzels, but keep note of how many calories you’re consuming. Try sherbet or low-fat candies, such as jelly beans, to satisfy your sweet tooth if you’re craving something sweet.

Investigate ways to include more physical activity into your everyday routine, such as taking the stairs rather than the elevator or parking further away from your place of employment. Take a walk during your lunch break at work. Increase your standing tasks, such as cooking or yard work, to see whether you can.

There are two statin medications below that effectively lower cholesterol levels in the bloodstream:

Atorvastatin and Rosuvastatin are two HMG-CoA reductase inhibitors (often known as “statin” medications) that effectively lower cholesterol levels in the bloodstream. Additionally, atorvastatin and Rosuvastatin are used to reduce the risk of heart attacks, strokes, and arterial revascularization procedures in individuals who have several risk factors for heart disease.

When we talk about the advantages of rosuvastatin over atorvastatin, the former has better efficacy when compared with all other available statins, particularly when compared with atorvastatin, on total cholesterol and low-density lipoprotein cholesterol (LDL-C) reduction, and also provides a significant increase in high-density lipoprotein cholesterol (HDL-C) when compared with atorvastatin. 


It appears that several cholesterol-lowering techniques, such as many medications and dietary changes, can reduce the risk of cardiovascular events, such as the likelihood of having a heart attack.

In conjunction with a heart-healthy diet, statins continue to be the first-line pharmacological therapy for people at high cardiovascular risk. In the case of patients who cannot tolerate statins, other medications, including some of the older drugs, may be able to provide a tolerable level of benefit.

It would help if you collaborated closely with your doctor to keep track of your progress. If you require medication to address high blood pressure, cholesterol, diabetes, or any other health concerns, follow the directions on the label carefully.

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.