Cholesterol, a fatty substance in your body, protects your nerves, cells and tissues and involves the production of hormones.
The liver cells produce the body-needed cholesterol, and we also get it from the foods we eat.
Adding too many cholesterol-rich foods can negatively impact your health. Fortunately, lifestyle modifications can do much to improve your cholesterol profile. Lifestyle Changes To Control Cholesterol
Lifestyle Changes To Improve Cholesterol Profile
Evidence shows that regular physical activity can increase your HDL levels compared to medication. Exercise can also reduce LDL cholesterol, total cholesterol and triglycerides. Your goal is to work 30 minutes or 150 minutes a week. Always consult your doctor before starting a specific exercise program. Walking is the best exercise recommended for all ages.
Take a walk during your lunch break, follow the steps instead of the lift, park your two-wheelers for one kilometer, drive down the workplace, practice your favorite sport and stay motivated.
Even a weight reduction of 10% helps to improve your lipid profile. Obesity can dramatically increase your cholesterol level. The goal is to lose at least 5 to 10 kg of weight to lower LDL cholesterol and total cholesterol.
Smoking has great effects, as it can contract blood vessels and lower HDL cholesterol (good cholesterol that removes bad cholesterol). Although passive smoking may affect the lipid profile, talk to your doctor about stopping smoking.
Go For Heart Healthy Diet
Add more fruits and vegetables that are low in fat to your meal. They supplement their diet and are rich in fiber, essential vitamins and minerals that the body needs. Try at least 3 to 5 cups of vegetables and 2 or 3 whole fruits a day. Add more fiber by selecting whole grains and legumes.
Choose good fats that are also part of a healthy diet, such as the unsaturated fatty acids contained in sunflowers, ginger, mustard, peanuts and olive oil for cooking.
These include foods rich in omega-3 fatty acids, such as salmon, mackerel and tuna, nuts and seeds such as nuts, almonds and flaxseed. These are good for the heart and do not raise cholesterol.
Reduce the intake of saturated fats like red meat, organ meat, margarine, lard, butter and all saturated animal feeds. All of this can dramatically increase your fat profile.
Stay away from foods containing trans fat. These are partially hydrogenated fats that are added to almost all packaged foods (biscuits, crackers, crackers, chips) to increase shelf life and flavor. Limit the consumption of processed foods.
Limit Alcohol Intake
For healthy people, a moderate alcohol consumption is recommended. Excessive drinking can increase the risk of other health problems, including high blood pressure, heart failure and stroke.