Home » 3 Simple Tricks to Say Goodbye to Bad Cholesterol!

3 Simple Tricks to Say Goodbye to Bad Cholesterol!

Hey, buddy! It's time to give your heart some love! Let's make sure your heart is in tip-top shape with 3 easy cholesterol care tips.

Imagine you’re playing The Nathan Drake Collection, one of the well-loved and well-known PS4 games. Even if you’re not a die-hard PS4 enthusiast, just tag along with us on this journey because it’s not about your likes and dislikes for PS4. It’s about you and your ticker.

Visualize this: as you embark on an adventure through the lush and captivating tropical rainforest within the game, you’re surrounded by vibrant red soil and a warm climate. You see a rich variety of wildlife, including red-eyed tree frogs and multi-colored birds. You are fascinated as the frog suddenly opens its red eyes and changes its body color from green to red.

Within this mesmerizing environment, you suddenly come face to face with a strange, slimy alien beast determined to overpower you. The game allows you only two options: either engage in a fist fight or wield your powerful assault rifle. The rifle is to be used as a last resort when your energy reserve dwindles, and you can no longer sustain the fist fight.

Let’s draw a parallel between the mesmerizing tropical red rainforest and your blood. This is where the magical journey of your heart health unfolds. The red-eyed frog represents your heart, and the multi-colored birds symbolize other vital components within your blood. Just as the alien beast poses a threat to your progress in the game, LDL cholesterol, the “bad” cholesterol, can pose a risk to your heart health. It has the ability to build up in your blood, creating plaques that can lead to a heart attack or stroke.

Your fist fights represent the Triglycerides!

In your virtual journey, you tap into reserves of energy to engage in fierce fist fights, much like the role played by triglycerides in your body. Triglycerides serve as the body’s energy reserves, providing a readily available source of energy during periods of increased demand. While the carbs you eat offer energy throughout the day, triglycerides are your body’s energy reserves, providing energy in times of emergency.

For instance, compared to when you eat three meals a day and do nothing else, when you exercise or fast for a longer amount of time, there’s a gap in energy supply. That gap is filled by the triglycerides, providing the energy needed in an emergency.

When your fist energy is intensely focused, it represents a balanced triglyceride level. If you don’t channel your fist energy and instead flail your body in a hoo-hah manner, your energy gets scattered all over the place, indicating a very high triglyceride level.

Your assault rifle, represents HDL cholesterol, the “good” cholesterol!

HDL plays a crucial role in your body’s defense against the harmful effects of LDL cholesterol. It acts as a transporter, removing excess LDL cholesterol from your blood and ferrying it back to the liver for processing and elimination.

In the game, just as you rely on your assault rifle to protect yourself, maintaining healthy levels of HDL cholesterol can protect you against the potential dangers of LDL cholesterol. It helps prevent the buildup of plaque in your blood, reducing the risk of heart attack and stroke.

Could you imagine what it’s like facing the alien without a rifle, while also lacking in compact fist power?

Picture it as a fierce battle between the menacing LDL alien and your trusty HDL rifle. But amidst this showdown, don’t overlook the influential role of the triglycerides, the legendary fist champion.

When high LDL (bad) cholesterol combines with very high triglycerides and low HDL (good) cholesterol, it forms a dangerous alliance that leads to fatty buildups within the blood vessel walls. As a result, there’s a higher chance of having a heart attack or stroke. Just like Nathan Drake’s determination to conquer challenges and progress in the game, you too need to show determination in making choices that promote HDL and reduce LDL and Triglycerides!

Oops! don’t get punched in your face with your own fist!

Bad eating junk food and watching tv

Just like in the game, you only need a fistful of energy for your daily needs. But when you consume more, the extra energy is stored for later use. It’s similar to saving for a bad winter day. However, when you continually consume processed red meat and sugar-laden foods, the excess gets converted to fat and clumps together, obstructing the smooth flow of blood to your heart.

Stay mindful of your calorie intake and make choices that support heart health. By managing your cholesterol levels, including LDL and HDL, and keeping triglycerides in check, you can promote a healthy heart and embark on life’s adventurous journey, just like Nathan Drake.

3 Simple Steps to manage Cholesterol and Live Your Best Life!

Firstly, shed those extra pounds by making small changes in your lifestyle. Try walking or cycling as an alternative to driving or using the bus. Take the stairs instead instead moving in the lift.

Try to engage in moderate-intensity exercise for at least 30 minutes!

Try brisk walking or jogging for at least five days a week. A study published in the Journal of Obesity found that interval training can lead to a significant reduction in triglyceride levels and an increase in HDL cholesterol levels.

3 Simple 30- minuteTreadmill Interval workouts for Beginners!

Incline Intervals

After warming up, walk on your treadmill for 5 minutes at 3 to 4 mph with an incline of 1. During the next 5 minutes, increase the incline to 5. Go through the flat-walk and incline-walk pattern twice more. Finally cool down for 5 minutes at an incline of 0.

Speed Pyramid

Following warming up, walk at 3.5 mph for 30 seconds, then increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5, then 45 seconds at 4.5. Walk at 3.5 mph for 1 minute, then increase to 4.5 mph for 1 minute. Then, for 5 minutes, cool down at 1.5 to 2.5 mph.

Speed Intervals

Warm up for five minutes. Then do a 5 minute slow walk (3 to 3.5 mph) on treadmill, followed by a 5 minute fast walk (4 to 4.5 mph), and then reduce pace and do a 5 minute slow walk again (3 to 3.5 mph). Three times in total, repeat the moderate-walk/ fast-walk intervals.

Secondly, incorporate more omega-3-rich foods in your diet!

Think of your liver as a triglyceride-producing factory. When you take in omega-3 fatty acids, it’s like sending a Spiderman to this factory. He spins a lot of webs to stop the liver from producing triglycerides and swings around faster to raise the rate at which your body burns stubborn fat. He weaves a thick web to limit the secretion of very low-density lipoprotein (VLDL), which act as a vehicle, transporting triglycerides. When the VLDL vehicle slows down, there are fewer extra triglycerides in your blood.

Here are a few foods high omega-3 content:
  1. Chia Seeds: Chia seeds are a great source of omega-3 fatty acids, with 5 grams per ounce.
  2. Purslane: Purslane is a leafy green vegetable that is high in omega-3s, with 400-500 mg per 100 grams.
  3. Hemp Seeds: Hemp seeds are another plant-based source of omega-3 fatty acids, with 1.6 grams per tablespoon.
  4. Seaweed: Certain types of seaweed, such as wakame, nori, and kelp, are rich in omega-3s, with up to 300 mg per gram.
  5. Grass-fed Beef: This kind of beef is higher in omega-3s than grain-fed beef, with up to 5 times more omega-3s.

It’s important to note that while these foods are high in omega-3s, they may not provide enough on their own to meet your daily requirement. In such cases, you can take omega-3 supplements.

Lastly, don’t get drunk!

A standard drink containing 14 grams of alcohol can increase triglycerides. If you’re wondering about how you can exactly measure 14 grams, here’s an equivalent example:

1 standard drink of 12 fluid ounces of beer,

5 fluid ounces of wine,

1.5 fluid ounces of Whiskey (such as bourbon, scotch, or rye), Rum, Gin, Vodka, Tequila, Brandy, Cognac.

Therefore, it’s important to be mindful of how much alcohol you consume, and if you’re looking to lower your triglycerides, it may be best to avoid excessive drinking.

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