So, when was the last time that you measured your cholesterol levels? If you are unable to recall, it is the high time to have a tap over your cholesterol levels periodically, especially if you are between 40-80 years of age.
High cholesterol levels have always been a subject of concern. But, it is a lot easier to maintain healthier cholesterol levels than you think. Let’s see how.
Maintaining the appropriate weight
Maintaining the BMI (body mass index) is one of the major steps that you must adopt in order to reduce high cholesterol. No matter what you eat, it is essential that it metabolizes well and readily inside the body.
Gaining weight quickly and being overweight is one of the reasons behind your rising cholesterol levels. It is thus very necessary to balance your meals and track your calorie intake in order to keep cholesterol within control
Exercise is a must
Needless to say, in order to keep your weight within healthy limits, exercising is a must. It does not necessarily mean rigorous workout. Light to moderate exercise on a regular basis is enough to maintain proper body metabolism and keep your body weight under check.
Excessive body weight, as already mentioned, is a major cause of high cholesterol. Exercising does not only keep you physically fit, it also helps you in keeping diseases at bay.
Reducing saturated and trans fat intake
Fats are an important part of our diet, but certain fats like Trans fats and fatty acids provide harm to our body rather than doing any good. They are the main culprit when it comes to high cholesterol levels.
Thus, if you are planning to reduce your cholesterol levels, it is highly recommended that must avoid consuming products with high levels of Saturated and Trans fats in them. These include butter, vegetable oil, baked cookies, lard, full-fat dairy products, and others.
Stick to Fibrous foods
Fibrous foods should be a major part of your diet. Incorporating high quantity of fibrous foods in the diet, including green leafy vegetables, whole grains, pulses, oats, fruits rich in soluble fibers, cereals and the like is a must. These foods make a huge amount of roughage and in turn help in proper digestion and body metabolism. This again is a good way to combat high cholesterol levels.
Drink, drink, and drink
We’re sure; you’re going to love this! It is highly recommended that one should drink more than 14 units per week spread over 4 days to increase the levels of good cholesterol and thereby reduce the levels of bad cholesterol. However, if you are a non-drinker, don’t take this as an advisory to start drinking as there are plenty other methods too through which you can keep your cholesterol levels under control.
Omega-3 fatty acids are helpful
Omega-3 fatty acid also known as fish fat can also prove beneficial. It works by fuelling our body with the right amount of good fats, and in turn, lowers the levels of bad cholesterol. It is been recommended to eat 2 portions of fish including Salmon, Sardines, Lake Trout, Herrings, and Mackerel per week. However, care should be taken that the saturated fats are not used while cooking the fish. Further such as and is good for the body.
Nuts are fine
Consuming nuts like almonds and walnuts can help you in meeting the fat needs of the body and in turn, help in reducing the cholesterol levels. Nuts which can be incorporated in the diet effectively include pistachio, pine nuts, peanuts, walnuts, hazelnuts, and almonds. However, make sure that you are not consuming more than a handful per day, as they are high in calorie content.
Say ‘NO’ to Smoking
Goes without saying, smoking is one of the major causes of a range of diseases, and high cholesterol level is no exception. Thus, if you are a smoker, quitting smoking should be your topmost priority. However, it is easier said than done.
Nevertheless, quitting smoking is not impossible. You can try e-cigs as an alternative to smoking to control your nicotine intake and quit smoking slowly and gradually.
Modify your lifestyle
Modifying the lifestyle from sedentary to moderate can help in reducing the cholesterol levels in the body. Reducing High Cholesterol might require medication. Thus, it is highly recommended to consult your health practitioner for keeping the things under control.
Set a target for yourself
Set a target for yourself, plan your diet, your workout regime, maintain your body weight, eat healthy, stay away from trans-fat, exercise regularly and stay fit to keep risks of high cholesterol levels at bay. If you know what you are doing and if you do it right, controlling cholesterol cannot be a tough task for you.
That said, high cholesterol levels might be a subject of worry for you, but with the right steps and proper lifestyle, you can easily take care of your cholesterol levels and live healthily.
What are your views on this? How do you keep your cholesterol levels within the limit? Do let us know in the comments.
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