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7 Tips for Lowering Cholesterol: Nutrition and Exercise Modifications for Heart Health

Cholesterol has been incorrectly linked to all fat, which is incorrect. You may worry if fat is bad for you, but your body requires fat from diet to function properly. Fat is required to construct cell membranes, each cell's essential exterior, and the sheaths that surround nerves. You must make appropriate eating and exercise choices. Experts from Cleveland Clinic Hospital in the United States will discuss how to make good choices.

By Prasad Madusanka HerathPublished 2 years ago 5 min read
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High cholesterol may make your body feel like it's on the verge of exploding. While we can't see the waxy substance clinging to the inside lining of our blood vessels, cholesterol continues to be a silent risk factor for heart disease and stroke.

No one willingly welcomes sickness and illness into their lives. However, while we go about our daily routines, regular check-ups are occasionally overlooked, and this is when the silent killers strike. High cholesterol, like high blood sugar, is a quiet thief that steals your health gains and causes a lot of harm before you ever realize it.

Cholesterol isn't all terrible. These fats (lipids) are required in modest amounts for a variety of critical processes, including:

The structure of cell membranes is being built.

Hormones such as oestrogen, testosterone, and adrenal hormones are produced.

Assisting our metabolism's efficiency

To aid in the production of vitamin D in the body, and so on.

The villain of the story is low-density lipoprotein, or LDL (bad) cholesterol, which, together with triglycerides, contributes to plaque development. Plaque can obstruct blood flow to the heart, brain, legs, and kidneys, resulting in heart attacks, strokes, and even death.

The second kind of cholesterol is high-density lipoprotein (HDL), or "good" cholesterol, which acts in opposition to LDL and prevents plaque formation. So, the next time you see your Lipid Profile report, make sure the HDL is high and the LDL is within the recommended range. That'd be a nice compromise.

We offer you a report on what Cleveland Clinic (USA), one of the world's best hospitals, publishes on its website to help you lower your risk of heart-related problems. Here's what Kate Patton (registered dietitian) and Michael Crawford (exercise physiologist) recommend for decreasing cholesterol through food and making the most of exercise.

Reduce your intake of animal fats:

According to Heart.com, eating too much saturated fat raises LDL cholesterol levels in the blood. A high LDL cholesterol level in the blood raises your risk of heart disease and stroke. During the winter, this sort of fat is usually solid. Animal-based foods including beef, pig, chicken, full-fat dairy products, and eggs, as well as tropical oils like coconut and palm, include saturated fats. So avoid fatty red foods like ribs and top cuts of beef, hog, veal, or lamb, as well as processed meats like bologna, salami, pepperoni, and hot dogs. Saturated fat and cholesterol are both linked to greater blood cholesterol and plaque accumulation in chicken and turkey skin, as well as full-fat dairy products such whole milk, cheese, cream, sour cream, cream cheese, and butter.

Fibre is beneficial to your health:

According to the Mayo Clinic, soluble fiber can lower cholesterol absorption into your system. Even a small amount of fibrous food (such as a serving of oat-based breakfast cereal, oatmeal, or oat bran) can help lower your LDL cholesterol. Soluble fiber in the intestine can bind to bile (which has cholesterol) and eliminate it. Ground flaxseed, psyllium, barley, dried beans and legumes, fruits, and whole-grain cereals are all good sources of omega-3 fatty acids.

Nothing beats an excellent veggie dish:

Say goodbye to meat, chicken, fish, eggs, and cheese in favor of plant-based protein sources including beans, lentils, tofu, and quinoa. According to a Harvard Health research, a mostly vegetarian "dietary portfolio of cholesterol-lowering foods" reduces LDL, triglycerides, and blood pressure significantly. The most important dietary components include abundance of fruits and vegetables, whole grains rather than highly processed carbohydrates, and plant-based protein.

Reduce your carb intake:

Studies suggest that consuming a low-carb diet will help you lose weight and lower your cardiovascular risk factors. High-fibre carbs, such as oatmeal, whole-grain starches, beans, lentils, and whole fruit, will give you with the energy you require while also keeping you satisfied. Limit yourself to one cup of starchy food or fruit each day, but load up on low-calorie, high-fiber veggies. — at any point throughout a meal

Lose weight and improve your health:

If you're overweight or obese, any weight reduction will help decrease your LDL cholesterol. A small-to-moderate weight decrease of 10 to 20 pounds can have a significant impact. Start by eliminating extra carbohydrate from your meals and replacing it with lean protein. Start thinking about dish sizes, portion sizes, serving sizes, and so on. Instead of drinking juice, eat fruits. Only eat when you're hungry.

The importance of activity is crucial:

For best heart health and weight reduction, work up to 90 minutes of aerobic activity every day. Choose any sport that you enjoy and are capable of doing, such as walking, cycling, running, hiking, and so on. Consider doing high-intensity interval training (HIIT) one to two times per week once you've mastered the moderate-intensity workout. According to new study, this form of training can enhance the advantages of moderate-intensity exercise, particularly when it comes to boosting HDL cholesterol. You can observe a reduction in triglyceride levels if you keep exercising consistently. The only lipid in the cholesterol profile that is utilised for energy is triglycerides. Regular cardiovascular activity reduces them by an average of 24%.

If you choose, you may use applications to help you:

Many excellent technological solutions may provide you with feedback by tracking your physical activity and diet, as well as other critical health data. Exercise monitoring, motivating strategies, calorie monitors, and recommendations are all common features in smartphone applications. But keep in mind that no technology or program can replace sound lifestyle choices such as healthy food and appropriate exercise.

A word of caution: Before starting any fitness plan, always check your doctor. Also, don't overdo your workouts. Pay attention to your body. Stop exercising and see a doctor if you develop chest discomfort, pressure, tightness, extreme shortness of breath, lightheadedness, or palpitations.

Disclaimer: The tips and ideas in this article are intended to provide basic information only and should not be taken as professional medical advice. Before beginning any exercise program or making any dietary changes, always check your doctor or a dietitian.

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