Before we start let’s brush up on cholesterol. Cholesterol is a waxy, kind of fat-like substance found in each cell present in your body. This produced cholesterol is used to produce hormones, vitamin D, and substances that help in food digestion. Hence we all need some amount of cholesterol for regular living.
The problem arises when your body starts producing cholesterol in excess which leads the blood to form plaque resulting in blocks and heart failure.
So let’s begin with, How to Lower High Cholesterol which is a big problem for many?
Masters are those who find the root cause of fault rather than the solution. The same is the case with high cholesterol, To lower cholesterol, there is no big rocket science maybe following certain diet and lifestyle changes has helped a lot.
Perfect Diet for High Cholesterol
Explaining about each food item will need one more birth to write. Hence make sure your diet contains a limit on fat and saturated fat. One should not take more than 25 to 35% of their daily calories from dietary fats and not more than 7% from saturated fats.
Woh! Now that you have won the lottery to perfect diet for High Cholesterol let’s further explain a little more in detail.
If you want to control your High Cholesterol with a diet plan there are certain things that you should avoid eating. So, what are those food items that can help increase the cholesterol levels in the body?
Avoid eating certain meats, dairy products, chocolate, baked goods, deep-fried and processed foods that contain high amounts of saturated fats.
One should also limit high Trans fat food such as packaged hydrogenated oils, french fries, fats such as stick margarine, crackers, etc.
The key is to limit on intake of food that helps produce a high amount of cholesterol in your body. So no more than a total of 200mg of cholesterol. Say goodbye to high cholesterol foods such as liver and other organs of animals meats, egg yolks, shrimp, and once again whole milk dairy products.
Now coming down to a perfect diet plan to maintain cholesterol levels.
Soluble Fiber-Rich Food
Eat a lot of soluble fiber-containing food. High in soluble fiber food helps prevent your digestive tract from absorbing cholesterol. So what are some good soluble fiber-rich food?
Whole-grain cereals such as oatmeal/oat bran,
Add nutrition and vitamin-rich fruits in daily dier such as apples, bananas, oranges, pears, and prunes
Beans that help in maintain cholesterol levels: kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Adobt Vegeterian Diet Plan
Eating a lot of nonvegetarian diet is a major reason for high cholesterol in the body. Hence according to the growing age, slowly start adopting a vegetarian diet plan that included a lot of green vegetables and vitamin-rich fruits.
Yet want to Eat Nonveg
If you still cannot eat a vegetarian diet on daily basis add fish that contains a high amount of omega-3 fatty acids. Eating fishes such as salmon, tuna, and mackerel are good in omega 3 fatty acid that helps HDL level. It also protects your heart from blood clots and inflammation which helps to reduce the risk of Heart Attack.
Low Salt Diet
Though Sodium matters very little to Cholesterol. Yet, A control diet with low salt intake can help maintain your blood pressure preventing future heart diseases.
When we shop we love adding up things then why not add a few more for good health. Diet is one way to control High Cholesterol but one also needs to add some Lifestyle Changes.
Here are some lifestyle changes that help control Cholesterol.
Regular Exercise
Daily exercise is good for cardiovascular health and also helps high cholesterol at bay. Hence let it be brisk walking
swimming, bicycling, jogging, gym or aerobics. It is important for one to exercise 30 min a day.
Limit Alcohol and a Big No to Smoking
Alcohol consumption increases calories inside the body that can lead to weight gain. Being overweight can increase the LDL level and lower your HDL level. This may result in numerous heart illnesses including heart attacks.
None other than smoking tobacco harms your internal body the most. Smoking is one major cause of death all over the world. It increases your chances of Cancer, Blood Clots, Blood Vessel shrink, Erectile Dysfunction and heart attacks.
Avoid Junk Food
Junk food or street food is always the best example of unhygienic food. The overall junk food concept is to serve quick meals to people with huge profit margins. Adding up low-quality food material is one better way to earn huge profits but will indirectly damage health.
A lot of junk food involves fatty substances and deep oil fried methods which is in no ways a good diet to follow on any regular day.
Summary
High Cholesterol can cause serious health damage such as heart failure and strokes. But just with some above dietary and lifestyle changes, one can expect their cholesterol level to be in a perfect state.
Hence add a rich diet plan that includes plants, vegetables and fruits. Say no to saturated and trans fats. Exercise Regularly, say no to smoking/alcohol, maintain healthy body weight and never eat unhealthy junk food.
Sometimes in spite of best eating habits and following strict lifestyle managing cholesterol becomes a challenge. For all of them, medication can be one better option. Depending on the intensity your health experts may offer you CSK9 inhibitors, selective cholesterol absorption inhibitors, resins, drugs to lower blood fats.
