Numbers not to be proud of
Having high cholesterol is becoming increasingly common these days. Blame it on bad lifestyle and insane eating habits, but even many young people -- for example, those in their mid-twenties -- have been diagnosed with borderline high to high levels of cholesterol.
This puts us at risk of heart diseases. Whether your cholesterol is already off the charts or whether you are still on the safe side, it is high time that you curb your diet and improve your lifestyle.
First of all, get the numbers on the table. Consult a doctor and do a lipid profile test, and see where you stand today. The doctor, if necessary, might prescribe you medicines and recommend a dietician.
Additionally, there are some simple things you can follow that will help keep cholesterol to the desired level.
Do not let meat be the centre of attention at the dining table. Avoid skin and fat from meats and poultry. Red meat -- beef, mutton, et al -- is your enemy.
Go for low-fat diary products instead of whole milk or cream.
Nuts are linked with lower risk of cardiac diseases. While they are a good source of protein, they are also known to have a lot of calories and therefore can contribute to weight gain.
Consuming beans is one of the ways to lower down cholesterol. The reason for this is the abundance of fibre, which, according to research, slows the rate and amount of absorption of cholesterol in certain foods.
You may consider eating oats in breakfast. Research shows that if your breakfast contains two servings of oats, your LDL will drop by 5.3 per cent in just 6 weeks.
Switch to using olive oil. Olive oil contains, in abundance, heart-healthy mono-unsaturated fatty acids (MUFAs), which lower LDL In addition to that, olive oil also has the benefit of trimming belly fat.
Omega-3 fats -- found in salmon, sardines and herring -- can cause a rise in good cholesterol.
Drink tea. While tea is much celebrated for containing cancer-fighting antioxidants, it is also a great defence against LDL levels. Black tea is believed to minimise blood lipids by up to 10 per cent in only 3 weeks.
Popeye, other than being astonishingly strong, probably did not have cardiac problems. Adding spinach to your diet is believed to lower the chances of cardiac arrest.
Eat plenty of fruits. Avocado has earned the reputation of being heart-healthy, as it is a great source of mono-unsaturated fat. This type of fat helps raise good cholesterol and lowers bad cholesterol.
Exercise also helps reduce bad cholesterol. So, what are you waiting for?
Get moving!
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