28/11/2022 / Health and Fitness
Keerthana A P
High cholesterol has been viewed as the villain in the lives of many fitness enthusiasts and rightfully so. Funnily, even though we have such negative effects on cholesterol, they don’t show up during the early stages of high cholesterol. We would only know that we are plagued by high cholesterol once it ends up screwing our circulatory and blood systems. Here you would know the way to manage and reduce the impact of high cholesterol along with the dietary recommendations to escape from high cholesterol levels.
First of all, why is cholesterol feared? We know all the cholesterol is required by the body to build the cells and perform various metabolic functions. But the problem occurs when the cholesterol gets too high in the blood and gets blocked in the arteries. When the arteries are constricted due to cholesterol, the blood flow drops which causes a variety of symptoms like a heart attack or stroke. As cholesterol can wreak havoc on the circulatory system, you are always asked to keep your cholesterol levels within their limits.
Below are a few of the reasons or medical conditions for having high cholesterol levels in the blood,
Polycystic ovary syndrome
Pregnancy
Diabetes
Underactive thyroid gland
Medicines such as certain birth control pills, diuretics, beta-blockers, and antidepressants.
Obesity
Sedentary lifestyle
Here are the complications that would arise if you leave the high cholesterol untreated,
Heart diseases
High blood pressure
Chronic kidney disease (CKD)
Thyroid issues
The high cholesterol symptoms usually don't appear in the early stages but in the later stages and that too during emergencies like heart attacks or strokes. High cholesterol is known as a 'silent killer since it kills people without any warning. So, you need to be highly careful and get tested regularly if you want to avoid any extreme symptoms of high cholesterol. Get your blood checked for cholesterol levels regularly and have at least thrice annual checkups if you are,
Suffering from high blood pressure
Smoking or drinking heavily and
Being overweight or obese.
Here are the foods that can cause high cholesterol levels and also worsen your already present symptoms of high cholesterol,
Highly processed meats: Ham, Salami and Bacon.
Highly Processed foods: Pastries, Biscuits, Bread and Buns.
Takeaway foods: Burgers, Pizzas and other fancy foods.
Saturated oils and fats: Palm oil, coconut oil and butter.
Deep-fried foods: French fries, Hotdogs, Onion rings, and Doughnuts.
Here is a list of foods that can lower cholesterol levels in your blood. Adding these to your diet would ensure your overall well-being,
Barley and other whole grains
Oats
Eggplant
Okra
Beans
Vegetable oils
Dark chocolates
Apples
Oranges
Avocado
Lentils
Grapes Strawberries
Citrus fruits
Foods fortified with sterols and stanols
Soy
Fibre supplements
Garlic
Tea
Kale
Legumes
Asparagus
Brussels sprouts
Cabbage
Broccoli
Cauliflower
Tomatoes
Carrots
Onions
Leafy greens
Walnuts
Hazelnuts
Almonds
Chia seeds
Flax seeds
Edamame
Tofu
Salmon fish
Tuna fish
Mackerel fish
Herring fish
Reducing cholesterol levels is not a one-day or one-week task but still, we see many people setting time limits for bringing down their blood cholesterol. But you can notice considerable changes in your body after a week or so if you change lifestyle habits that can ease your cholesterol. Here are a few to try,
Eat heart-healthy foods
Having heart-healthy foods that are rich in omega-3 fatty acids, whey proteins and soluble fibers and start away from trans or saturated fats. Bringing a change in your diet would help you in reducing cholesterol.
Quit smoking
Smoking obstructs arteries and worsens the already building cholesterol levels. So, quit smoking even if you feel it is difficult. Quitting smoking might be hard for you but having an unhealthy body or dying early is not happy news for your family.
Lose weight
Losing weight is not only for your personality but it also helps in easing the burden of cholesterol in your body. Have a daily workout schedule and shed off the pounds that increase your risk of heart disease.
Increase your physical activity
Increasing physical activity can help your goal of reducing weight and increasing your energy levels. Use real-life exercises like taking a cycle instead of a car, or using the stairs instead of elevators.
High Cholesterol levels in the blood are silent killers with no symptoms.
In many cases, high cholesterol levels are due to obesity, lack of exercise or diets high in saturated fats.
Follow a strict diet plan with low sugars, low saturated fats and zero trans fats if you are aspiring to come out of high cholesterol levels.
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