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Cholesterol is a type of lipid, or fat, essential for the proper function of cells and organs. It is found in all animal’s cell membranes and helps maintain their structural integrity.

Cholesterol is also a precursor to various hormones, including the sex hormones testosterone and estrogen. The body requires some cholesterol for proper functioning, but excessive amounts can be dangerous.

High cholesterol levels can lead to the buildup of plaque in the arteries, which can restrict blood flow and lead to heart disease.

Types of cholesterol

Low-density lipoprotein (LDL) and high-density lipoprotein (HDL) are the two most common types of cholesterol.

Low-density lipoprotein (LDL) is often referred to as “bad” cholesterol because it can contribute to plaque formation in the arteries.

High-density lipoprotein (HDL), which aids in eliminating LDL cholesterol from the arteries, is commonly referred to as “good” cholesterol.

Eating well and regular exercise are the most effective ways to reduce cholesterol. If you have high cholesterol, your doctor may also recommend medications to help lower your cholesterol levels.

How to reduce cholesterol

Reducing cholesterol levels is easier than lowering your blood pressure, but it’s still possible. Here are some tips for reducing your total cholesterol and LDL (“bad”) cholesterol levels:

Increase your physical activity
Research shows that people who exercise regularly have lower LDL cholesterol levels in their blood than sedentary people.
You don’t need to become a marathon runner or take up tennis to improve your cardiovascular health. Just taking regular walks around the block can help you lower your LDL cholesterol level by 10 percent or more.

Eat more fiber
Fiber is a carbohydrate that helps clear arteries and prevents heart attacks and strokes. It also helps lower LDL cholesterol levels by about 30 percent in most people.

Adding more fiber to your diet can help you lose weight, too! However, it may take up to two years of eating higher amounts before seeing any significant changes in LDL cholesterol levels, so don’t expect overnight results from adding more fiber to your diet.

Cut back on saturated fats
Saturated fat raises “bad” LDL cholesterol levels. Foods high in saturated fat include butter, margarine, and dairy products like whole milk and cheese.

Eating foods low in saturated fat such as vegetable oils (like olive oil) instead of animal-based fats will help you reduce your bad cholesterol.

Limit alcohol
Alcohol has been shown to raise bad cholesterol levels, causing your body to make even worse substances called triglycerides.

Triglycerides are toxic materials used in making energy. They contribute to the hardening of the arteries when they build up inside your blood vessels.

According to the U.S. Department of Health and Human Services, moderate drinking — one drink per day for women and two drinks per day for men — is associated with a reduced risk of coronary artery disease.

But heavy drinkers, defined as having five or more drinks each week, have an increased risk of stroke, liver cirrhosis, and breast cancer.

Drink water
You’ve probably heard this a hundred times already, but staying hydrated is vital to good overall health.
Water keeps your body balanced and helps prevent headaches, constipation, and indigestion. Research shows that drinking only half of what you’re supposed to get can lead to dehydration.

Food for stopping cholesterol

The good news about cholesterol is that you can control your total cholesterol by eating foods rich in unsaturated fats. These include:
● Olive oil
● Nuts
● Avocado
● Olives
● Peanuts
● Quinoa, brown rice, and other whole grains
● Fish (salmon, trout, sardines).