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Top 20 tips to manage
cholesterol levels
Cholesterol is
one of the leading causes of heart disease. Want to stay away from this
threatening problem?
Besides your genes,
your lifestyle also plays a major role in helping you fight cholesterol. Try
these simple tips shared by Sunita Pathania - Sr. Registered Dietician and
Diabetes Educator, Healthy Living Diet Clinic, Mumbai and you will be to life a
cholesterol free life.
Tip to manage
cholesterol levels # 1: Eat less meat
Red meat is known
to increase cholesterol levels, so minimise the consumption of meat in your
diet. Even if you're consuming meat, make sure that you eat lean meat. Stay
away from beef, pork and lamb and instead eat fish.
Tip to manage
cholesterol levels # 2: Get fibre
Include at least 5
to 10 grams of fibre in your diet daily. This will better your chances of
keeping your cholesterol levels from rising by almost 5 percent. In order to
get sufficient fibre in your diet, start your day with oatmeal for breakfast
and add a large number of vegetables to your diet.
Tip to manage
cholesterol levels # 3: Go for a cholesterol test
To avoid your
cholesterol risk, opt for a cholesterol test at regular intervals. This will
help you know the risk of developing bad cholesterol in your body and by know
this, you can take adequate steps to stay safe and healthy. A good cholesterol
test will help to identify cholesterol particles or small dense, artery
damaging cholesterol particles present in your body.
Tip to manage
cholesterol levels # 4: Adopt a low-fat diet
By adopting a
low-fat diet, you automatically reduce the risk of developing cholesterol in
your body. Include lots of fruits and vegetables in your diet. Besides, also
add nuts and seed and whole grains to your diet.
Tip to manage
cholesterol levels # 5: Use unsaturated vegetable oils
To reduce your risk
of increasing your cholesterol levels, Sunita says, "reduce the
consumption of oil in your diet. If you want to use oil, then choose
unsaturated vegetable oil like canola oil, olive oil, soyabean oil."
Tip to manage
cholesterol levels # 6: Exercise regularly
Try to include 30
minutes of exercise in your life daily. Exercise is one of the best ways to
ward off the dangers of cholesterol, because it helps you to maintain a healthy
weight. Add exercise to your daily routine to reduce your changes of getting
heart disease.
Tip to manage
cholesterol levels # 7: Eat fish
Most fish are high
in omega-3 fatty acids, which are an efficient cholesterol lowering compound.
Add fish and fish oil to your diet, at least 2-3 times a week, to maintain your
cholesterol and triglyceride levels.
Tip to manage
cholesterol levels # 8: Eat nuts as snacks
If you are hungry
in the evening, eat nuts, instead of indulging in unhealthy food. Eating nuts
helps lower heart disease. Besides, nuts are not only healthy, but are also
very filling.
Tip to manage
cholesterol levels # 9: Maintain a healthy weight
To ward off
cholesterol, it is very important for you to maintain a healthy weight. Find
out if you are in a healthy weight level, by using a BMI calculator, and if you
find that you are in the obese category, make an effort to reach your ideal
weight.
Tip to manage
cholesterol levels # 10: Watch your portion size
At times, when we
see good food at the table, we go berserk and fill our plates with everything
possible. If you want to avoid getting high cholesterol, then watch how much
you eat. By balancing your portions, you can help lower your cholesterol and
lose weight at the same time.
Tip to manage
cholesterol levels # 11: Walk for life
Ditch the elevator
and take the stairs, because the more you walk, the better you're chances are
of keeping high cholesterol at bay. Walking is one the best forms of physical
activity and it is also cheap and convenient. So next time instead of getting
into your car, try walking if it is a short distance.
Tip to manage
cholesterol levels # 12: Limit egg consumption
Eggs have always
being considered the "enemy", when it comes to cholesterol or heart
disease. But you can include eggs in your diet, but make sure you don't overdo
it, and use very little oil.
Tip to manage
cholesterol levels # 13: Drink green tea
If you are a tea
lover, then substitute your regular tea with green tea. Green tea contains
catechins, which helps to lower cholesterol risk. Thus, add this healthy cuppa
to your diet, to gain long-term benefits.
Tip to manage
cholesterol levels # 14: Add veggies to your plate
Eating various
vegetables is one of the best ways to lower cholesterol risks. A variety of
vegetables also helps to boost health as they supply a range of vitamins,
minerals and antioxidants to your body.
Tip to manage
cholesterol levels # 15: Eat flaxseeds
These tiny seed can
help check your cholesterol levels, by decreasing bad cholesterol. Flaxseed
contains omega-3 fatty acids, which helps to ward off high cholesterol.
Tip to manage
cholesterol levels # 16: Sleep well
Make sure that you
are getting enough sleep daily. A good night's sleep helps to heal your body,
maintains the blood sugar level and improves your overall health and mental
health. Besides, it will also help to avoid your cholesterol risk.
Tip to manage
cholesterol levels # 17: Avoid smoke
Smoking is the root
cause of all deadly diseases, including cholesterol-related problems. Excessive
smoking lowers the levels of HDL "good" cholesterol and is a major
risk factor for heart disease. So, if you want to lead a long healthy life,
quit smoking.
Tip to manage
cholesterol levels # 18: Add garlic
Garlic contains
organo-sulphur. This component helps reduce the level of bad fats in the blood,
increases the excretion of total fat, helps in transporting cholesterol in the
liver and reduces the adhesiveness of human blood platelets. Just consume 2-3
cloves of garlic per day.
Tip to manage
cholesterol levels # 19: Do some cardio workouts
Cardio is the best
way to sweat it out and burn calories. Regular cardio exercise at home or at
the gym will keep your cholesterol levels in check.
Tip to manage
cholesterol levels # 20: Drink alcohol in limit
Drink no more than
two glasses of alcohol, if you want to protect your heart. Alcohol is very
dangerous as it raises the cholesterol levels. So, drink sensibly and
occasionally to live a cholesterol free life.
