In your body, cholesterol appears as a waxy, fatty substance. It is utilized by your body to manufacture particular hormones, form cell tissues, and protect neurons. Your body produces all the cholesterol it needs in your liver. However, you can also get cholesterol from the food you eat like eggs, beef, and dairy products. High cholesterol can result from consuming these items in excess. Fortunately, you can alter your way of life to lower your cholesterol.
High cholesterol levels are a major risk factor for heart disease, stroke, and other chronic health conditions. However, making simple changes to your diet and lifestyle can help lower your cholesterol serum levels and reduce your risk of developing these diseases.
Here are some tips and strategies to help you manage your cholesterol levels:
Limit your intake of saturated and trans fats
Your LDL (bad) cholesterol levels can rise if you consume saturated and trans fats. These fats are commonly found in red meat, full-fat dairy products, and processed foods. To reduce your intake of saturated and trans fats, choose lean proteins such as fish, chicken, and turkey, and opt for low-fat dairy products.
Exercise regularly
HDL cholesterol levels can rise through exercise. Triglycerides (a kind of blood fat) and LDL cholesterol levels can also be decreased by it. Try to work out for 30 minutes 4-6 times a week. Walking at a pace of three to four miles per hour or jogging should be considered moderate to strenuous exercise. Prior to beginning a fitness regimen, make sure you see your doctor.
Increase your intake of fiber-rich foods
Foods that are high in fiber, such as whole grains, fruits, and vegetables, can help lower your LDL cholesterol levels. Aim to include at least 25 to 30 grams of fiber in your daily diet. As a general rule, healthy adults’ cholesterol normal range is 5mmol/L or less.
Quit smoking
Smoking can lower your HDL cholesterol levels and increase your risk of heart disease. Quitting smoking can help improve your cholesterol levels and reduce your risk of developing heart disease.
Maintain a healthy weight
Being overweight or obese can raise your LDL cholesterol levels and increase your risk of developing heart disease. Maintaining a healthy weight through a balanced diet and regular exercise can help improve your cholesterol levels and reduce your risk of developing heart disease.
Consume plenty of fresh vegetables & fruits
Fruits and vegetables are naturally low in fat. They improve and broaden your diet. They are also your body's best source of nutrients, vitamins, and fiber. Eat five cups of fruits and veggies every day if you can. It is not appropriate to add potatoes, rice or corn. These are viewed as carbohydrates.
Limit your alcohol intake
Drinking too much alcohol can raise your triglyceride levels, a type of fat found in the blood that can contribute to heart disease. Limit your alcohol consumption to not more than one drink a day.
Utilize nutritious cooking techniques
For meat, poultry, and other dishes, roasting, broiling, and baking are the healthiest cooking techniques. Any additional skin or fat should be removed before cooking. Lean cuts can be pan-broiled or stir-fried. Rather than adding fats like butter or margarine, use a nonstick pan or nonstick cooking spray. Learn about the preparation of the cuisine when eating out. Asking for your food to be baked, broiled, or roasted as opposed to fried is an option.
Also Read – Detailed Comprehension About High Cholesterol
Take dietary supplements
If altering your diet alone is insufficient to lower your cholesterol, certain supplements might help. Several instances include:
Stanols and plant sterols: Stanols and plant sterols can aid in preventing the absorption of cholesterol by your body. Some foods, such as margarines and spreads, yogurt, and orange juice, have sterols added to them. Some dietary supplements also contain sterols and stanols.
Fatty acids omega-3: Think about taking a fish oil or omega-3 supplement if you have heart disease or excessive triglycerides. A minimum of 1,000 mg of EPA and DHA should be present in the supplement. These are the particular omega-3 fatty acids that can be discovered in fish.
Rice with red yeast: Red yeast rice, a typical Asian spice, may assist in lowering the amount of cholesterol your body produces. It can be purchased as a dietary supplement. 1,200 milligrammes taken twice daily is the recommended dosage for red yeast rice. Before consuming red yeast rice, consult your doctor, especially if you take a statin as they may suggest a cholesterol test and medication to decrease your cholesterol level.
Managing your cholesterol levels is crucial for maintaining heart health. Your risk of developing heart disease is doubled if you have high cholesterol. It is crucial to examine your cholesterol levels for this reason, especially if you have a family history of heart disease. Making simple changes to your diet and lifestyle can help improve your cholesterol levels and reduce your risk of developing heart disease. Consult with your healthcare provider to determine the best approach for managing your cholesterol levels.
Agilus Diagnostics, a subsidiary of Fortis Healthcare Limited
