High Cholesterol and Self-Management
High cholesterol is one of the leading causes of cardiovascular diseases such as heart attack, strokes, kidney disease and other conditions. So how to manage this condition to have a healthy heart? Read this article for more information.
Lifestyle and home remedies
Lifestyle changes are necessary for the improvement of the cholesterol level. Depends on your condition, these following tips may help.
Eating heart-healthy foods. As you may not know, cholesterol is naturally made in the liver, nearly 1000 mg/day; however, the cholesterol level can be affected by the food we eat. Eating heart-healthy foods help cut down cholesterol level in your body.
Choose healthier fats. Instead of eating fat which harms your health, you should avoid foods that contain saturated fats, which can raise your total cholesterol and LDL cholesterol. You can easily find sources with high saturated fats content such as red meat, processed meats and dairy products (which are not fat-free). Or monounsaturated fats such as olive and canola oils can be healthy. You can get these fats from avocados, almonds, walnuts, and peanuts also.
Avoid trans fats. Trans fats emerge as the culprit of the increase of your total LDL cholesterol and lower your HDL cholesterol. So, try not to eat foods that are high in trans fats such as margarine, cookies, crackers, and cakes.
Limit your dietary cholesterol. Foods that contain cholesterol are organ meats, egg yolk, and whole milk products. You should eat lean cuts of meat and skim milk. Try to limit your intake of eggs.
Choose whole grains. You may select grains from whole-grain bread, whole-wheat pasta, whole-wheat flour and brown rice. Other choices may be oatmeal and oat bran.
Add fruits and vegetables to your diet. Fruits and vegetables are known as dietary fiber which can aid lowering cholesterol.
Eat heart-healthy fish. Cod, tuna, and halibut are types of fish that have less fat, saturated fat, and cholesterol than meat or poultry. Also, salmon, mackerel, and herring are rich in omega-3 fatty acids which have the power of promoting your heart health.
If you drink alcohol, try to do it at a moderate level.
Lose your weight. Overweight is one of the main factors that can lead to high cholesterol. So, you should better eat healthy and keep an eye on your daily routine. You may want to ask your doctor to get the helpful information about a suitable routine for your health.
Do exercise. Regular exercise helps reduce your cholesterol level. Spend 30 – 60 minutes on doing exercise every day and make it a habit.
Stop smoking. This is one of the common factors that increases your risk of heart disease. Try to cut down if you smoke.
You can prevent high cholesterol by the same heart-healthy lifestyle changes.
- Eat a healthy diet that contains vegetables, fruits, and whole grains
- Limit your intake of animal fats
- Maintain a healthy weight
- Exercise daily
- Limit using alcohol and smoking
Article provided by: HelloDoktor.com
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