Cholesterol is defined as a waxy substance found in the blood. Cholesterol (HDL) helps in building healthy cells. However, high cholesterol (LDL) can affect the heart by depositing fatty acids in the blood vessels, thus inhibiting efficient blood flow to the arteries. In severe cases, these deposits can break suddenly, causing complicated heart conditions such as heart attack. Unhealthy lifestyle choices usually cause risk factors for high cholesterol. Maintaining a healthy lifestyle can treat and prevent the disease.

HDL (high-density lipoprotein) cholesterol is commonly referred to as good cholesterol since it removes cholesterol from the bloodstream and stores it in the liver. Thus, it prevents fat from clogging the arteries. Conversely, LDL (low-density lipoprotein)is considered bad cholesterol since cholesterol takes cholesterol back to the bloodstream. The following are some ways to lower LDL cholesterol:

1. Stop smoking
Cigarettes contain carbon monoxide that increases the level of LDL cholesterol that leads to clogging of arteries. Moreover, smoking increases the heart rate and blood pressure, putting stress on the heart ticker. Continued smoking results in chronic conditions such as; clogging of arteries, increased inflammation, weakened immune system and increased clotting. Additionally, smoking causes injuries to the walls of the blood vessels. When you combine damaged blood vessels with LDL cholesterol, it results in cardiovascular diseases such as heart attacks. Studies indicate that when you stop smoking for 20 minutes, blood pressure and heart rate go down. Thus, when you stop smoking for a long time, blood pressure will be at normal levels.

2. Regular exercise for weight management
Excessive weight is a risk factor for chronic heart diseases. Moreover, it increases the level of LDL cholesterol and lowers the level of HDL cholesterol. Thus, maintaining a healthy weight is crucial to reducing the level of bad cholesterol. Experts indicate that conducting a 30 minutes exercise daily plays a significant role in raising HDL cholesterol levels while lowering LDL. Physical exercise stimulates enzymes that help in the transfer of bad cholesterol from the bloodstream to the liver. Exercise is considered as the best natural supplement to lower LDL cholesterol.

3. Eating heart-healthy foods like nuts
As indicated, high LDL cholesterol is a condition caused by an unhealthy lifestyle. Thus, maintaining a healthy lifestyle such as eating healthy foods can treat and prevent the condition. Foods such as nuts reduce the level of LDL cholesterol and raise HDL cholesterol. Research indicates that a diet complemented with nuts lowers the risks of cardiovascular diseases such as heart attack. Moreover, cashew nuts have healthy properties that help maintain normal blood pressure levels. However, nuts contain high levels of cholesterol and must be taken in moderate quantities.

4. Limit consumption of saturated fats and trans fats
The body needs healthy fats to build healthy cells. However, too much-saturated fats lead to the build-up of cholesterol around the walls of the arteries. As a result, blood vessels cannot pump blood to the heart, leading to chronic cardiovascular diseases such as heart attack. Thus avoiding food with excessive saturated fats and trans fats reduces the risks of developing heart diseases.

5. Moderate alcohol consumption
Excessive alcohol consumption raised the level of a fatty acid known as triglycerides. When the triglycerides level is high, it lowers the HDL level and raises the LDL cholesterol level. Thus, cholesterol stays in the bloodstream, which may lead to cardiovascular diseases.