Besides your genes, your lifestyle also plays a major role in helping you fight cholesterol. Try these simple tips shared by Sunita Pathania - Sr. Registered Dietician and Diabetes Educator, Healthy Living Diet Clinic, Mumbai and you will be to life a cholesterol free life.
Tip to manage cholesterol levels # 1 Eat less meat
Red meat is known to increase cholesterol levels, so minimise the consumption of meat in your diet. Even if you're consuming meat, make sure that you eat lean meat. Stay away from beef, pork and lamb and instead eat fish.
Tip to manage cholesterol levels # 2 Get fibre
Include at least 5 to 10 grams of fibre in your diet daily. This will better your chances of keeping your cholesterol levels from rising by almost 5 percent. In order to get sufficient fibre in your diet, start your day with oatmeal for breakfast and add a large number of vegetables to your diet.
Tip to manage cholesterol levels # 3 Go for a cholesterol test
To avoid your cholesterol risk, opt for a cholesterol test at regular intervals. This will help you know the risk of developing bad cholesterol in your body and by know this, you can take adequate steps to stay safe and healthy. A good cholesterol test will help to identify cholesterol particles or small dense, artery damaging cholesterol particles present in your body.
Tip to manage cholesterol levels # 4 Adopt a low-fat diet
By adopting a low-fat diet, you automatically reduce the risk of developing cholesterol in your body. Include lots of fruits and vegetables in your diet. Besides, also add nuts and seed and whole grains to your diet.
Tip to manage cholesterol levels # 5 Use unsaturated vegetable oils
To reduce your risk of increasing your cholesterol levels, Sunita says, reduce the consumption of oil in your diet. If you want to use oil, then choose unsaturated vegetable oil like canola oil, olive oil, soyabean oil.
Tip to manage cholesterol levels # 6 Exercise regularly
Try to include 30 minutes of exercise in your life daily. Exercise is one of the best ways to ward off the dangers of cholesterol, because it helps you to maintain a healthy weight. Add exercise to your daily routine to reduce your changes of getting heart disease.
Tip to manage cholesterol levels # 7 Eat fish
Most fish are high in omega-3 fatty acids, which are an efficient cholesterol lowering compound. Add fish and fish oil to your diet, at least 2-3 times a week, to maintain your cholesterol and triglyceride levels.
Tip to manage cholesterol levels # 8 Eat nuts as snacks
If you are hungry in the evening, eat nuts, instead of indulging in unhealthy food. Eating nuts helps lower heart disease. Besides, nuts are not only healthy, but are also very filling.
Tip to manage cholesterol levels # 9 Maintain a healthy weight
To ward off cholesterol, it is very important for you to maintain a healthy weight. Find out if you are in a healthy weight level, by using a BMI calculator, and if you find that you are in the obese category, make an effort to reach your ideal weight.
Tip to manage cholesterol levels # 10 Watch your portion size
At times, when we see good food at the table, we go berserk and fill our plates with everything possible. If you want to avoid getting high cholesterol, then watch how much you eat. By balancing your portions, you can help lower your cholesterol and lose weight at the same time.
Tip to manage cholesterol levels # 11 Walk for life
Ditch the elevator and take the stairs, because the more you walk, the better you're chances are of keeping high cholesterol at bay. Walking is one the best forms of physical activity and it is also cheap and convenient. So next time instead of getting into your car, try walking if it is a short distance.
Tip to manage cholesterol levels # 12 Limit egg consumption
Eggs have always being considered the enemy, when it comes to cholesterol or heart disease. But you can include eggs in your diet, but make sure you don't overdo it, and use very little oil.
Tip to manage cholesterol levels # 13 Drink green tea
If you are a tea lover, then substitute your regular tea with green tea. Green tea contains catechins, which helps to lower cholesterol risk. Thus, add this healthy cuppa to your diet, to gain long-term benefits.
Tip to manage cholesterol levels # 14 Add veggies to your plate
Eating various vegetables is one of the best ways to lower cholesterol risks. A variety of vegetables also helps to boost health as they supply a range of vitamins, minerals and antioxidants to your body.
Tip to manage cholesterol levels # 15 Eat flaxseeds
These tiny seed can help check your cholesterol levels, by decreasing bad cholesterol. Flaxseed contains omega-3 fatty acids, which helps to ward off high cholesterol.
Tip to manage cholesterol levels # 16 Sleep well
Make sure that you are getting enough sleep daily. A good night's sleep helps to heal your body, maintains the blood sugar level and improves your overall health and mental health. Besides, it will also help to avoid your cholesterol risk.
Tip to manage cholesterol levels # 17 Avoid smoke
Smoking is the root cause of all deadly diseases, including cholesterol-related problems. Excessive smoking lowers the levels of HDL good cholesterol and is a major risk factor for heart disease. So, if you want to lead a long healthy life, quit smoking.
Tip to manage cholesterol levels # 18 Add garlic
Garlic contains organo-sulphur. This component helps reduce the level of bad fats in the blood, increases the excretion of total fat, helps in transporting cholesterol in the liver and reduces the adhesiveness of human blood platelets. Just consume 2-3 cloves of garlic per day.
Tip to manage cholesterol levels # 19 Do some cardio workouts
Cardio is the best way to sweat it out and burn calories. Regular cardio exercise at home or at the gym will keep your cholesterol levels in check.
Tip to manage cholesterol levels # 20 Drink alcohol in limit
Drink no more than two glasses of alcohol, if you want to protect your heart. Alcohol is very dangerous as it raises the cholesterol levels. So, drink sensibly and occasionally to live a cholesterol free life.
Source: Times of India
BDST: 1658 HRS, AUG 19, 2015
Edited by: Sharmina Islam, Lifestyle Editor
