Tips to lower your cholesterol


“Your cholesterol level is very high.” Have you heard this from your doctor recently? If yes, it is something you should be concerned about. High cholesterol can lead to more serious conditions like High Blood Pressure and other heart conditions. And lowering cholesterol levels is becoming a challenge for more and more individuals, including young individuals, mainly because of the lifestyle that includes junk food, lack of physical exercise and other unhealthy habits.

Looking at the dangers that high cholesterol levels can lead to, it is clear why it is so important to control these levels to live a healthy life. One more thing that you should know is that, when someone says that the cholesterol levels need to be reduced, it usually means that the LDL (bad cholesterol) levels need to be reduced.

The good news is that there are ways other than medicines to get your LDL cholesterol levels in control. A few lifestyle changes can help you effectively lower your cholesterol levels.

Work out: Try to get at least 30 to 45 minutes of exercise daily. Exercise is one of the best ways to lose weight and reduce the levels of bad cholesterol. It also improves your metabolism, improving the overall health of your body.

Beans: A very powerful weapon to fight high cholesterol levels. Beans contain pectin, a water soluble fibre that binds itself to cholesterol and gets it out of your system before any damage is caused. Include these healthy beans in your diet at least 3 times a week.

Go easy on eggs: Eggs have been considered as an unhealthy food item for individuals with high cholesterol levels. But this doesn’t mean that you should completely remove eggs from your diet. But ensure that the intake is limited and you use very little oil while preparing them.

Include lean meat: Cut down on the consumption of red meat as they are loaded with trans fat. Instead, go for lean meat.

Go green: Switching to a vegetarian diet is one of the best ways to lower cholesterol levels. A well balanced vegetarian diet will boost your health with vitamins, minerals and other required nutrients while also ensuring that no unnecessary fats and calories enter your body.

Get enough rest: Get at least 7 hours of sleep every night. This will ensure that you are not stressed during the day which is essential to lower cholesterol levels and it will also help improve your overall physical and mental health.

Green tea: Green tea is rich in anti-oxidants and compounds like tannins and catechins that help reduce cholesterol levels. It is therefore advised to drink green tea every morning.

Fish: Fishes like salmon and tuna are rich in omega-3-fatty acids and help lower the cholesterol levels, therefore reducing the risk of developing other associated diseases.

Cut down on alcohol: It’s better if you do not drink at all, but in case you do, drink no more than two glasses.

Have a good breakfast: One thing that we often neglect because of the fast-paced lives we lead is our breakfast, which happens to be the most important part of the day. Start your day with a bowl of cereals or oats. A healthy breakfast helps you control your cholesterol levels and can also stop you from hogging over unhealthy food items during the day.

In addition, it is also important that you don’t stress too much as it can have a negative impact on your health. Indulge yourself in your favourite sports. It will relax your mind and is also a good work out.

To know more about your heart health or to get your heart health checked, you can call +91 99201 55000 or visit www.asianheartinstitute.org.

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