Lifestyle changes to control high cholesterol
July 30, 2020
High cholesterol leads to clogging of your blood vessels. This is a leading cause of heat attacks. Controlling high cholesterol through medications is necessary to prevent heart disease. In the initial stages however, you can manage it through lifestyle changes. Even if your cholesterol is high and you require regular medication, lifestyle changes will help you manage it better. Here are a few lifestyle changes that can help you control your cholesterol.
Adopt a heart healthy diet
Too much saturated fats are injurious to health. Avoid or limit full-fat dairy products and red meat. Avoid hydrogenated or partially hydrogenated vegetable oils. This will reduce LDL (low density lipoprotein), the bad cholesterol. Include walnuts, flaxseeds and certain fatty fish, which contain omega-3 fatty acids that are very good for your heart.Oatmeal, kidney beans, apples, pears etc. are high on soluble fiber. Include them in your diet to reduce absorption of cholesterol.
Physical activity improves your general health. At least 30 minutes exercise for most days of the week is required to maintain our cholesterol level within the healthy range. You can exercise at a stretch or break up that time into many smaller periods. Walk to your office, take the stairs, walk as you talk on your mobile etc. Make movement a part of your life.
Smoking is extremely injurious to health. The moment you stop smoking, your health starts improving dramatically. Your blood pressure and heart rate lower towards the normal rate. Gradually your circulation improves and the risk of heart attack reduces.
Maintain your weight
As your weight increases, so does your fat. As fat increases in your body, so does cholesterol in your blood. This will lead to clogged arteries and high blood pressure. This is a dangerous combination for your heart. So, watch what you eat and burn up the calories through exercise.
These simple steps can go a long way in controlling the cholesterol levels in your blood. Watch your health. If you feel you may be at risk, or if you feel that everyday activities are becoming more difficult to manage, then get a check-up. High cholesterol and high blood pressure do not have any symptoms in the early stages. A regular health checkup over the age of 40 is necessary to keep track of them.
Rela Hospital is a quarternary care hospital. We lay emphasis on preventive care. Our general medicine department offers excellent care for lifestyle diseases such as diabetes, hypertension and cholesterol. If you require guidance on managing your general health and metabolic conditions, contact us at: 044 6666 7777