HOW TO LOWER CHOLESTEROL

We have heard that high cholesterol is associated with several health conditions such as heart diseases, high blood pressure, diabetes, varicose veins. Though it is not all bad. In fact, cholesterol at optimal levels is required by the body.

What causes high Cholesterol

There are three main causes of high cholesterol

• Leading Unhealthy Lifestyle (Primary cause):

Eating a diet rich in saturated and trans-fat, not exercising, being overweight/obese or smoking

• Medical Conditions (Secondary cause):

Diabetes (Type 2), Underactive thyroid gland (Hypothyroid), Kidney or liver problems, Alcohol and medications like steroids, antidepressants

• Genetic or Hereditary (Secondary cause):

High cholesterol sometimes runs in the family, it is due to faulty genes and can shoot the cholesterol levels to a risky level.

Lifestyle Changes That Can Help Reduce Cholesterol

Lifestyle changes are very effective in helping reduce cholesterol levels. They’re also straightforward and can be made at any age. The key effective lifestyle changes are described below:

1. Eat Heart-Healthy Food:

 

• Limit saturated fats, avoid trans-fats and consume Unsaturated fats (& Fiber)
• Consume foods with unsaturated fat & eat more fiber: Replace white bread and pasta with whole grains. Add plenty of fruits and veggies in daily diet.
• A quick explanation of different types of fats that are present in one’s diet will allow you to understand them and identify the sources

SATURATED FAT	UNSATURATED FAT	TRANS FAT
Increase the Total Blood Cholesterol (TBC) levels & are associated with increased risk of heart disease	Improve the Total Blood Cholesterol (TBC) levels & reduce the risk of heart disease.	These are artificial fats – that increase the bad cholesterol (LDL) & hence the risk of heart diseases and type 2 diabetes
Ideal Consumption:  < 10% of daily calories	Ideal consumption:  between 25% & 35% of total calories	Ideal Consumption: totally avoid
Sources: red meat & full-fat dairy products, hydrogenated oils	Sources: whole grains, nuts, fruits & veggies, vegetable oil	Sources: Baked goods and fried foods, margarine.

2. Incorporate exercise into the schedule:

Physical activity helps you lose weight and boosts your HDL levels. It is a practice to do about 3 hours of weekly physical activity at a minimum.

3. Quit Smoking:

It is time to reconsider smoking! Quitting might improve your HDL cholesterol level.

4. Lose weight:

Get your Body Mass Index (BMI) in the deal range, it indicates the allowable weight of an individual based on your height.

5. Drink alcohol in moderation:

Not more than two drinks per day for men and one drink per day for women.

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