By Shraddha Yawalkar
The lifestyle of today is such that people always have too
many balls in the air and are competing with time. However, that is no excuse
to eat junk food on the go all the time. It leads to obesity and high
cholesterol levels which are harmful for health. Even though awareness
regarding this has been generated, the number of people suffering from high
cholesterol has continues to increase steadily over the years. High cholesterol
can easily be managed by following a few basic rules. Read on, before it’s too
late.
The types of food you eat and they way they’re prepared can
have an immense effect on the cholesterol levels in your body. Certain food
themselves contain cholesterol which are known as dietary cholesterol. Some
examples of such foods are kidneys, eggs and prawns. However, the as compared
to saturated fats, cholesterol found in such food has much less effect on the
level of cholesterol in your blood. It is essential to cut down on saturated
fats in order to reduce your cholesterol levels.
i. Fats and Cholesterol:
Saturated and unsaturated are
the two main types of fat. Consuming foods that are high in saturated fat can
raise cholesterol levels in the blood. Foods high in saturated fat include
ghee, cheese, cream, cakes, biscuits, fatty cuts of meat and foods containing
coconut or palm oil. Unsaturated fat can actually help in reducing cholesterol
levels. Foods high in unsaturated fats include oily fish, nuts, seeds and
vegetable oils and spreads. As nuts are high in calories, only a handful is
enough per serving. Include nuts such as almonds, hazelnuts, walnuts etcetera.
Fish contains omega-3 fatty acids which are very good for the heart. Finally,
reduce the total amount of fat in your diet by avoiding fried and roasted
foods. Steam, boil or grill your food. If you must use oil, use olive oil.
ii. Fiber and cholesterol:
The two different types of
fiber are soluble fiber and insoluble fiber. Soluble fiber can be digested by
your body whereas insoluble fiber cannot. Foods containing soluble fiber
include oats, beans, peas, lentils, chickpeas and of course, fruits and
vegetables. Bananas are an excellent source of fiber. Soluble fiber can reduce
the absorption of cholesterol into your bloodstream.
iii. Balanced meals:
Another important point to be considered is the size
of the portion being consumed. Try to eat 5 balanced meals, containing
small portions, a day. Reducing your intake of caffeine can also help in
lowering your cholesterol levels.
2) Exercise
Studies have shown that exercising even 3 times a week can
reduce your cholesterol levels. The best form of exercise is to go for long
walks. It doesn’t require anything and can be done anytime, even in between
your work. If you are looking more vigorous activities then you can try
cycling, running, dancing and go to the gym. The most important thing is to
enjoy what you do.
3) Drink Water
Try to drink at least 8 glasses of water per day as drinking
more water keeps the body fitter as it reduces fats. Our kidneys also do not
function properly if adequate amount of water is not supplied. Moreover, it
also eliminates water retention properly. It makes the endocrine gland function
properly which helps in balancing our body’s electrolytes, minerals such as
sodium, chloride and potassium, which regulate body temperature and control
blood pressure. Finally, it helps in the transportation of water-soluble
vitamins and nutrients such as protein, minerals and vitamins across the body.
4) Quit Smoking
Smoking not only increases the LDL (low density
lipoproteins, the bad cholesterol, while decreasing HDL (high density
lipoproteins), the good cholesterol levels. This damages the arteries. The
nicotine in cigarettes can also lead to heart palpitations. Smoking also makes
the blood stickier by raising fibrinogen levels and platelet counts. Carbon
monoxide from cigarette smoke also raises blood cholesterol levels. Research
has found that giving up smoking leads to the rising of the HDL levels and
depleting of the LDL levels. Within 24 hours of quitting, risk of a heart
attack subsides. Due to all the above, it is proven that it makes sense to quit
smoking.
Source : http://karmicmantra.com
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