How to Reduce Intake of Very Low-Density Lipoprotein(VLDL) Cholesterol
Cholesterol is a fatty substance naturally present in the body of both humans and animals. These can be obtained either by production of the liver or after consumption of animal-based foods. There are four forms of cholesterol, and consumption of very low-density lipoproteins has been shown to have the highest potential to increase the risks for cardiovascular diseases.
What is Very Low Density Lipoprotein Cholesterol?
VLDL is a medical abbreviation for very low-density lipoproteins.
- Lipoproteins are specialized transporting compounds that contain a mixture of lipids, including cholesterol. These lipoproteins are made up of a protein outer layer, which allows the whole compound to navigate the circulatory system.
- There are four forms of such compounds, and very low-density lipoproteins are the most dangerous.
- VLDLs leave the liver cells full of fats and lipid components to transfer newly made or endogenous triglycerides to the cells.
How to Reduce VLDL Cholesterol Naturally?
- Exercise. For a person to lose at least a pound per week, a reduction of 500 calories in the diet must be followed. This should be accompanied by proper exercise to maximize weight loss. Apart from lowering triglyceride and VLDL levels, exercise can also help increase the levels of good cholesterol. Recommended exercises include brisk walking, stair climbing, weight training, and biking.
- Avoid simple carbohydrates. Upon consumption, carbohydrates are converted into simple sugars, or glucose. The blood sugar levels rise, and the pancreas works by releasing the hormone insulin. A corresponding change in the triglyceride levels occurs, along with very low density lipoproteins. Foods such as candy, cakes, cookies, doughnuts, white breads, muffins, and processed juices should be avoided.
- Less alcohol. Although moderate levels prove to be beneficial, people who drink alcohol and have high VLDL levels will in turn have high triglyceride levels in the blood.
- Cut the diet. Fatty foods such as processed meat, whole-fat dairy products, and deep fried foods have high cholesterol, trans-fat, and saturated fats. Specific examples of which are French fries, ham, bacon, hotdog, and ice cream.
- Choosing an alternative birth control method. Women who consume birth control pills must consider other equally effective methods of contraception. Birth control pills alter the usual hormone levels, which precipitate the increase of VLDL cholesterol levels, and are frequently indicated as a risk factor for coronary heart disease and certain cancers.
- Omega-3 fatty acids. Foods rich in the said substance such as leafy greens and fatty fish significantly lower VLDL levels.