Lowering cholesterol: 17 tips to avoid heart disease

Simple Steps to Lower Cholesterol Does

your doctor says you have high cholesterol? Then you know that you need to make changes in your diet and lifestyle to reduce cholesterol and your risk of heart disease. Even if your doctor prescribes medications to lower your cholesterol levels, dietary changes are still needed to be more active for cardiovascular health. Our simple tips will help keep your cholesterol levels in order.

Cholesterol, good and bad

Our body needs a small amount of cholesterol to function properly. But we can get large amounts of saturated fat and cholesterol from food. Both increase the amount of LDL (bad) cholesterol. LDL cholesterol can cause plaque build-up in arteries, leading to heart disease. HDL (good) cholesterol, on the other hand, helps cleanse bad cholesterol from your blood. We need to lower LDL cholesterol and increase HDL cholesterol, starting with nutrition.

Controlling the amount of food. No more than a palm at a time.

Most people eat twice as much food at a time as recommended for health. This can lead to weight gain and high blood cholesterol. Here's an easy way to control the amount of food: Use your palm. One serving of meat or fish is about the size of your palm. One serving of cooked vegetables, rice, or pasta should fit on both palms of the hands folded together.

More healthy food

Put more fruits and vegetables on your plate, five to nine servings per day (see the previous tip) to lower your “bad” LDL cholesterol. The antioxidants in these foods will also help. Eating more fruits and vegetables leaves less room for fatty foods. It will also help lower blood pressure and maintain a healthy weight. Foods fortified with plant steroids, some common margarine, yogurts, and others, also help lower LDL cholesterol levels.

Seafood is good for heart health

A heart health menu should include fish at least twice a week. Why? Fish is low in saturated fat. And a large number of beneficial omega-3 polyunsaturated fatty acids. Omega-3 polyunsaturated fatty acids help lower triglycerides, a certain type of fat in the blood. Omega-3s also help lower cholesterol levels by slowing the growth of plaque in the arteries. Choose fatty fish such as salmon, tuna, trout, and sardines.

Start Your Day With Whole Grains

A bowl of oatmeal or whole-grain porridge will serve you all day. The fiber and carbohydrate complex in whole grains will help you feel fuller longer. you will be less tempted to overeat for lunch. They also help reduce the amount of “bad” LDL cholesterol and can be an important part of your weight loss strategy.

 Other examples of whole grains include brown rice, popcorn, barley, and wholemeal bread.

Cardiovascular Health Nuts Looking for a snack? A handful of nuts will be a delicious alternative to other foods that can help lower blood cholesterol. Nuts are high in monounsaturated fat, which lowers bad cholesterol while keeping good cholesterol in the normal range. tartar removal cost Several studies show that people who eat about 30 grams of nuts a day have a reduced risk of heart disease. Nuts are high in fat and calories, so try not to eat more than 30 grams per day.

Unsaturated fat is good for the heart

We need some fat in our diet - about 25 to 35 percent of our daily calories. But the type of fat is key. Unsaturated fats - found in canola, olive, and sunflower oils, help lower bad cholesterol and increase good cholesterol. The saturated fats found in palm oil and the trans fats found in animal products raise the level of “bad” cholesterol. Even good fats are high in calories, so don't overuse them.

More beans, fewer potatoes

Our body needs carbohydrates, but some are more beneficial to the body than others. Whole grains such as brown rice, whole grain pasta, and legumes contain more fiber and raise blood sugarless. They help lower cholesterol and feel fuller for longer. Other carbohydrates found in white bread, potatoes, white rice, and brownies raise sugar levels much faster. This leads to a faster feeling of hunger and can increase the risk of overeating.

Move

Even 30 minutes of physical activity a day (for vigorous activities like running, 20 minutes three times a week is enough) can help lower your bad cholesterol and increase your good cholesterol. The more exercise the better. Exercise also helps you maintain a healthy weight by reducing the chances of developing clogged arteries. There is no need to do 30 minutes in a row a day, you can divide it into classes of 10 minutes during the day.

Stroll

If you are not used to exercising and do not like going to the gym, just go for a walk. It's easy, useful, and all it takes is a good pair of shoes. Activities such as walking can reduce the risk of stroke and heart disease, help you lose weight and strengthen your bones. If you decide to go for walks, start with 10 minutes a day, gradually increasing the duration.

Working Out Without Going To The Gym

You can improve your heart health without exercise or work out in the gym. Any active activity, such as gardening, dancing, or climbing stairs instead of a lift, is fine. Even housework can be classified as exercise if you are doing some serious cleaning that makes your heart beat faster.

Take responsibility for your health

If you have high cholesterol levels, you and your doctor can use several strategies to lower your cholesterol levels. You can improve your diet, lose weight, exercise, and even take pills. There are also other tips you can take to make sure you are on the right track.

What to do if you have to eat away from home

It is quite easy to keep your cholesterol levels in check if you cook at home. But what if you have to eat out? Restaurant food can be loaded with saturated fat, calories, and sodium. Even healthy food can be brought in large portions. Use these tips:

Choose foods that are baked, steamed, or grilled, but not fried in oil. If you know the serving is large, order half of the serving instead of the whole one.

Look for Hidden Pitfalls

Careful labeling of the foods you buy is essential to a cardiovascular diet. Here are some tips:

If the packaging says “whole grains”. Read the label, it must contain whole grain wheat or whole grain flour. Foods that say they don't contain cholesterol can still raise cholesterol levels. Saturated fat may be the culprit for this increase.

Avoid stress

Chronic stress can raise blood pressure. The increased blood pressure adds to the risk of atherosclerosis when plaque from cholesterol builds up in the arteries. Researchers have also shown that for some people, stress directly increases blood cholesterol levels. Relieve stress with relaxing exercises or meditation. Concentrate to take deep breaths. These simple steps can be done anywhere.

When loss means victory

Losing weight is the best thing you can do to fight cardiovascular disease. Obesity increases the risk of high cholesterol, high blood pressure, and type 2 diabetes. This all affects the walls of your arteries, making them more prone to a build-up of plaque from cholesterol. Losing weight, especially abdominal fat, which hardens the walls of the arteries, helps raise good cholesterol and lower bad cholesterol.

Follow Your Doctor's Advice

Managing cholesterol is a lifelong process. A2news.com advises you to visit your doctor regularly to monitor your health. Follow your doctor's recommendations for diet, exercise, and medication. By working together, you and your doctor can lower your cholesterol levels and keep your heart healthy.