Cholesterol is a waxy, fat-like substance found in all cells of the human body. The body needs cholesterol to make Vitamin D, hormones, and substances that help in the digestion process. The body itself produces all the cholesterol we need. But too much cholesterol causes severe medical issues.
Cardiovascular diseases are the major cause of death in India. High cholesterol is one of the key causes of cardiovascular diseases. High LDL, high triglycerides, and low HDL are the most prevalent dyslipidaemias in the country.
The cholesterol comes from two sources:
Firstly, the liver makes all the cholesterol the body needs.
Secondly, cholesterol comes from animal foods like dairy and dairy products, meat, poultry, etc.
Factors responsible for unhealthy cholesterol:
-Unhealthy eating habits
-Obesity
-Lack of physical activity
-Smoking
-Alcohol
Natural ways of reducing cholesterol
Fortunately, you can keep your cholesterol under control by following a healthy diet, exercising regularly, and making lifestyle modifications. To help you achieve this, DietPlanWeekly is at your rescue with effective cholesterol diet plans.
- Eat heart-healthy foods.
A few modifications in your daily food choices can reduce cholesterol and improve your heart health permanently.
Avoid or reduce saturated fats from your diet:
Saturated fats, found primarily in full-fat dairy products and red meat, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your LDL (bad cholesterol).
Eat foods rich in omega-3 fatty acids:
Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.
Increase soluble fibre. Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Soluble fibre is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples, and pears.
- Exercise on most days of the week and increase your physical activity.
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
Taking a brisk daily walk during your lunch hour
Riding your bike to work
Playing a favourite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.
- Quit smoking
Quitting smoking improves your HDL cholesterol level.
- Lose weight.
Losing extra weight is one of the key factors in helping to reduce cholesterol on a permanent basis.
Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or yard work.
- Avoid alcohol or drink in moderation.
Too much alcohol can lead to serious health problems, including high blood pressure, heart failure, and strokes.
Lifestyle changes can help you keep your medication dose low.
Here at DietPlanWeekly, you will learn how to improve your lifestyle, eating habits, and behaviour on a permanent basis
ALWAYS REMEMBER !!!
!!! ONLY I CAN CHANGE MY LIFE; NO ONE CAN DO IT FOR ME!