10 ways to successfully manage your cholesterol
Many people are diagnosed with high cholesterol every day. The numbers keep growing. Even children are at times affected by high cholesterol. The reason for high cholesterol may range from genetics to many lifestyle habits. People with high cholesterol have higher chances of developing heart diseases, this is because most of the plaque constitutes cholesterol in the case of coronary artery disease. Too much cholesterol in the bloodstream may stick to the artery wall and cause blockages.
Reducing cholesterol levels has improved heart activity in the case of people suffering from heart diseases. Here are some tips to manage your cholesterol.
- Go back in the family tree If heart disease or high cholesterol problems run in your family, it is better to consult your doctor and know your risks, and also learn about a favorable lifestyle and diet for you.
- Maintain a healthy weight In most cases, the extra weight contributes largely to high levels of cholesterol. Knowing your BMI helps. You must try and reduce the extra kilograms and stay at a favorable weight according to your body composition.
- Exercise Even if you are not overweight, exercise helps you burn the extra calories and improves the flow of blood. A sedentary lifestyle puts your body in a torpid state. And by the body, we mean even the internal organs, and they end up being slothful and not functioning to their full potential. Physical activity helps lower cholesterol levels and helps the heart to pump blood well.
- Eat nutritive food Eat foods that are rich in nutrients and not empty calories. Eating nutrient-dense foods also helps you keep full for longer and thereby helping you with weight management.
- Read the labels Avoid processed foods, foods that contain trans fats, and saturated fats. Try to limit foods that are complex and hard to digest.
- Eliminate trans-fat Trans-fat raises your bad cholesterol and lowers good cholesterol. Often found in fried, baked, and packaged foods, they are included as “hydrogenated oils” on food labels. So, you better watch out.
- Choose better oils Choose your cooking oils wisely. Choose an oil that increases good cholesterol and reduces your bad cholesterol on consumption such as olive oil.
- Fruits, vegetables, and nuts Choose fruits and vegetables that have a high amount of fiber. Isoflavones present in nuts, vegetables, and fruits have been proven to lower cholesterol levels.
- Quit smoking Smoking is a major risk factor for high cholesterol and heart disease. Smoking causes the walls of the arteries to roughen which causes cholesterol to stick more easily on the artery walls. Even passive smoke can be harmful.
- Take medication If your blood reports show an increase in cholesterol levels, your doctor may put you on medications to bring the cholesterol under control. The most common type of drug used in the treatment of high cholesterol is statins. Untreated cholesterol may result in serious heart damage.
Note about the author: Dr. Dheeraj Kumar Gandotra is the best cardiologist in Delhi. He gives valuable consultations for heart diseases. He is a very experienced cardiologist.