INTRODUCTION:
Cholesterol is a type of lipid found in human body. It has a variety of functions like synthesis of cell membrane, hormones, vitamin D etc. The normal level of cholesterol in human body is less than 200mg/dl, and above that is an alarming sign that you need to do something about it immediately as high levels of cholesterol can cause a variety of diseases like Stroke, Coronary artery disease, hypertension, diabetes etc. It high levels also get deposited in the eyes a condition known as Xanthelasma in their is yellow deposition of lipids around the eyes. It also gets deposited in the arteries and causes plaque formation which lead to a variety of diseases. There are no such symptoms of cholesterol, it only comes into attention in the form diseases mentioned above.
Now, lets have a look on some ways to lower the cholesterol levels which have elevated due to bad diet and eating habits.
- Healthy Foods:
Try to incorporate healthy foods like fruits, vegetables, legumes, whole grains etc that have a potential to lower LDL( bad) cholesterol levels.
2. Healthy Fats:
Cut that junk and processed food and instead incorporate some sources of healthy fats like nuts, seeds, olive oil, avocado oil etc.
Tip: Instead of snacking on unhealthy processed chips, biscuits etc snack on some nuts like a handful of almonds or walnuts etc.
3. Omega 3 fatty acid Intake:
Omega 3 also known as heart healthy fats also play a major role. By incorporating omega 3 fatty acids in diet which are found in salmon, mackerel, sardines, omega 3 enriched eggs or by taking omega 3 supplements etc have a profound effect in lowering triglycerides and cholesterol levels
4. Cut on Sugar and Carbs:
Say no to those sugary donuts and processed pizzas. Try to lower your intake of refined sugar and carbohydrates as they elevate triglyceride levels and lower HDL(good) cholesterol levels. Instead of it try some good natural sweeteners and whole grain foods like barley, whole wheat, cracked wheat, millet, brown rice, red rice, farro, quinoa, stevia etc
5. Control portion size:
Eating in a surplus amount than your required calorie intake can also negatively impact your cholestrol levels.
6. Weight Management:
Overweight and obese people also have a tendency to develop high cholestrol due to high LDL content in their blood.
7. Physical Activity:
Regular exercise for atleast 1-2 hours would have a positive impact in lowering LDL levels and increasing HDL levels. Not only you lose weight, it also helps in maintaining an active mind and healthy heart and ultimately lowered cholesterol.
8. Quit smoking:
Smoking have alot of adverse effects on body like it damage your blood vessels by making them less elastic and they become hardened which leads to decrease HDL levels.
9. Stop drinking Alcohol:
By reducing alcohol intake we can also lower cholesterol levels. Drinking alcohol in excessive amounts increases triglycerides levels and ultimately weight gain. So its better to avoid it since it is also addictive and deteriorating in many aspects.
10. Stress Management:
Stress can also play a major role in developing high cholesterol as stress can cause excessive eating, unhealthy sleeping habits and lifestyle, so it is essential to eliminate stress to the fullest by incorporating meditation, yoga or therapy.
CONCLUSION:
Managing cholesterol can be difficult sometimes in this era with full of tempting and unhealthy foods and drinks, also technology have made man to stay indoors, so less physical activity also plays a part in elevating cholesterol levels but by incorporating healthy diet and physical activity in your lifestyle can ensure good health without even taking any medications. The goal is to keep a track on your LDL, HDL and triglycerides levels and design a diet accordingly to get the best results.
LINKS:
https://link.springer.com/article/10.1007/s11883-009-0063-1
https://openurl.ebsco.com/EPDB%3Agcd%3A16%3A25449088/detailv2?sid=ebsco%3Aplink%3Ascholar&id=ebsco%3Agcd%3A69631927&crl=c
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