disease. Carried through our bloodstream via vehicles called lipoproteins, cholesterol comes in two types – low-density lipoprotein, LDL (dubbed as ‘bad’ cholesterol), and high-density lipoprotein, HDL (known as ‘good’ cholesterol). A surplus of LDL could mean plaque accumulation in the arteries, and hence, heart disease threat. Conversely, HDL is the good guy who gets rid of LDL from the arteries. In this article, we will understand how cholesterol rises in men after crossing 30, and how to lower the levels and reduce the chances of severe heart health problems.
What Causes High Cholesterol in Men?
High cholesterol in men can stem from various sources, such as genetics, diet, physical activity, and overall health. Men who have high cholesterol running in the family have higher chances of battling the same. On the other hand, a diet enriched with saturated fats, trans fats, and cholesterol can spike LDL cholesterol levels. Inactivity, obesity resulting in higher cholesterol levels, and certain medical conditions like diabetes further compound the problem.
7 Ways To Lower Cholesterol Levels Naturally Without Medication
Although medicines can help in managing bad cholesterol levels, switching to a healthier lifestyle is fundamentally important for its long-run control and prevention. Here are the top 7 natural ways for 30-something men to control LDL cholesterol without solely depending on medication:
Follow A Healthy Diet
Eating lots of fruits, veggies, whole grains, and lean proteins could lower LDL cholesterol levels. Shy away from saturated and trans fats, because these fats elevate cholesterol levels. Foods with ample soluble fiber like oats, legumes, and nuts also aid in cutting down cholesterol absorption.
Exercise Regularly
Regular physical activities like brisk walking, jogging, or swimming can enhance cholesterol levels. Exercise not only decreases bad cholesterol, it also escalates the good cholesterol, HDL, necessary for a healthy heart.
Maintain Your Weight
Being overweight ups the possibility of high cholesterol. By retaining a healthy weight via a balanced diet and consistent exercise, men can minimize LDL cholesterol levels and cut down their cardiovascular disease risk.
Reduce Your Alcohol Intake
Overdoing alcohol escalates triglyceride levels and leads to inflated cholesterol levels. Men in their 30s need to limit their alcohol use to keep cholesterol levels at bay and maintain overall health.
Keep Stress At Bay
Long-term stress can have an impact on cholesterol and heart health. Stress-reducing approaches such as mindful meditation, yoga, deep breathing, and nurturing hobbies can reduce stress levels and optimize cholesterol balance.
Quit Smoking
Smoking is bad not only for the lungs but also hardens the arteries and spikes cholesterol levels. Those in their 30s who smoke should consider quitting to lessen heart disease risks and better their cholesterol levels.
Keep A Check On Your Overall Health
Scheduled visits to a healthcare provider for cholesterol screenings and overall health evaluations are key in monitoring cholesterol levels and identifying potential issues in their nascent stage. Men in their 30s should put preventive healthcare on top of their list to actively manage their cholesterol levels.
High Cholesterol In Men After 30: What Needs To Be Done To Stay Safe?
High cholesterol, or excessive accumulation of bad LDL cholesterol in the body is a common issue, but when left untreated, it can cause serious heart problems for men in their 30s. In order to stay safe from dangerous complications, one needs to keep a close check on the risk factors and also the signs and symptoms that can get triggered due to excessive LDL presence in the blood. Regular exercise can also help manage cholesterol levels, as it can decrease bad cholesterol and increase good cholesterol. Therefore, make sure to live a healthy life to keep your body happy.
