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Dietary changes in high cholesterol

New Delhi, Medical Sciences, Cholesterol levels, Cholesterol


Dietary changes in high cholesterol

High cholesterol levels increase over time due to several lifestyle factors, such as unhealthy eating habits, lack of exercise-related physical activity, smoking, and obesity. Since all of these factors depend on the choices we make in our lives, it is safe to say that high cholesterol levels can be controlled with the right choices. However, unhealthy choices always put you at risk for high cholesterol levels. Therefore, there is no complete cure for this type of disease; You can only implement changes in your lifestyle to control your cholesterol levels.

According to Dr. Nitish Naik, a cardiologist at the All India Institute of Medical Sciences in New Delhi, a healthy diet, regular physical activity, and a desirable weight can lead to a reduction in cholesterol control. “Medication also plays an important role for many patients. However, it should not be mistaken that those whose cholesterol levels have been normalized with medication no longer play a role in adapting to lifestyle changes. Living a healthy lifestyle is the best way to reduce your risk of heart disease, “he said.

Make these dietary changes:

  1. Reduce the intake of fatty foods:

Processed or rich fat and trans-fat-rich foods can increase the level of LDL (low-density lipoprotein) cholesterol which accumulates in the arterial wall. It blocks blood flow and ultimately increases the risk of heart disease. So, by eliminating pizza, burgers, salty foods, sweets, and red meat foods from your diet, you can control your cholesterol levels normal.

  1. Increase the level of beneficial cholesterol:

High-density lipoprotein (HDL or high-density lipoprotein) helps to get rid of cholesterol-rich foods known as bad cholesterol. So, make sure you include plenty of olives, peanuts, and avocados in your diet to improve your beneficial cholesterol.

  1. Eat fiber-rich foods:

A diet rich in vegetables, fruits, and lemons can provide your body with essential vitamins and minerals that keep cholesterol levels in the normal range. The fruit is rich in antioxidants which improve the levels of beneficial cholesterol. In addition, foods high in fiber help reduce weight and reduce the rate of LDL absorption into the bloodstream, which indirectly keeps your heart healthy.

  1. Take possession of your physical fitness and strength

The first step in gaining physical fitness and strength is to give up all unhealthy habits. So, if you are a smoker, quit smoking; If you drink, drink less alcohol; And try to get enough sleep. Focus more on losing weight and starting to exercise. Not only will this keep you healthy and strong but it will also help lower your cholesterol levels. Several studies have shown that exercise helps improve heart disease. About 45-60 minutes of moderate-intensity exercise can reduce LDL gradually if combined with a proper diet.

  1. Reduce your stress levels

Chronic stress increases homocysteine levels, an amino acid that is associated with increased cholesterol and increased risk of heart disease. So, do some stress-free activities from time to time and take a break from all work when you feel it is most needed. Yoga and meditation, and activities such as dancing and swimming not only relax the body but are also useful forms of exercise that you can incorporate into your daily routine.

  1. Medical procedures

Medication does not completely cure high cholesterol, but it does help to bring your cholesterol levels back to normal. So, if you are diagnosed with high cholesterol levels, your doctor will first prescribe you medications such as statins and fibrates. However, once you stop taking the medication, your cholesterol levels may again be too high or too low. In addition, there may be some side effects caused by the drug. The proper treatment plan for high cholesterol, therefore, should be followed by taking medication for control as per the doctor’s advice, followed by a healthy and wholesome diet plan and proper exercise regimen.

Raisa Mehzabeen is a contributor to Blitz and a undergraduate student at the Department of Food and Nutrition, College of Applied Human Science in Bangladesh

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