High cholesterol levels are associated with a horde of diseases, including a high risk of cardiovascular diseases and coronary artery diseases. While there are medications to deal with high cholesterol, there are other options like lifestyle modifications that could offer an alternative way to bring cholesterol to a normal range. Read on to find these options:
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Eliminate bad cholesterol:
Elimination of trans-fats and saturated fats can go a long way in normalizing blood cholesterol. Saturated and trans-fats increase the bad cholesterol—LDL in the blood. On foods, trans-fat is sometimes labelled as partially hydrogenated vegetable oil, seen often in portions of margarine, cakes and other unhealthy food items.
Eat food rich in omega-3-fatty acid:
For a healthy heart, it is important to bring the LDL down and to bring up the level of good cholesterol—HDL. This good cholesterol is found in foods with high omega-3-fatty acid content, namely, salmon, herring, walnuts, flaxseeds, mackerel etc.
Increase the intake of fiber:
Fiber is a great way of preventing the absorption of cholesterol. If taken in addition to cholesterol-lowering medication, it can be a very effective way of treating hypercholesterolemia. Fiber comes with other health benefits for the body as well, such as satiety, weight control and healthy bowels. Hence, the addition of fiber is an overall healthy option with multiple benefits.
Exercise on most days:
Exercise can bring down the LDLs as well as increase the HDLs. Moderate physical activity per week can also decrease the risk of heart diseases. Your healthcare provider can help you draft a plan—work out at least 30 minutes of aerobic exercise five times a week, or vigorous activity for three times per week. Exercise will help you bring down other cardiovascular risks as well, like hypertension.
Specific diets:
There are many targeted diets that can lower risk factors for cardiovascular diseases and hypercholesterolemia.
DASH Diet:
The DASH diet has been approved by the American Heart Association, and is ideal for lowering blood pressure. It also targets high cholesterol level. In this diet, there is an addition of foods like grains, vegetables and fruits for fiber and other nutrients. There is also a cut back on sugar, red meat, sweets and sodium. Moreover, lean proteins are added to build lean muscles.
Mediterranean diet:
The mainstay of this diet is: vegetables, whole grains, fish, olive oil and lean meats. Studies show that this diet is infact great for managing high cholesterol. This adaptable and tasteful diet has been adopted by many doctors all over the world for combating the risk of cardiovascular diseases.
Flexitarian diet:
In the flexitarian diet, there is mainly intake of vegetables and fruits with small portions of meat, poultry and fish. Low-fat dairy products, like milk, cheese and yoghurt can also be taken in this diet.
If you are dealing with high blood cholesterol, then get a thorough check-up from your doctor to rule out the risk of cardiovascular diseases. Book an appointment with top general physician in Lahore, Multan and Islamabad through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.
