Cholesterol is a thick substance that is generally called the plaque and gets settled on the walls of the arteries. There is both bad and good cholesterol in the body. Good cholesterol levels are important for the body to keep it functioning. This type of cholesterol prevents the body from various coronary diseases.
Bad cholesterol when it increases can lead to the formation of cholesterol and get on the walls of the arteries leading to the narrowing of the arteries and can restrict the flow of blood leading to heart attacks.
But with the right tips and following a healthy lifestyle, bad cholesterol levels can decrease significantly.
How does diet affect the cholesterol levels in the body?
What you consume can have an impact on the level of cholesterol in your blood. Your body requires the waxy chemical known as cholesterol to function. Enough cholesterol is produced by the liver to sustain bodily functions. As a result, you don’t need to eat anything to absorb it. Just like putting sand on the beach, the cholesterol you accumulate from your diet is additional and unnecessary. Nevertheless only 20 to 30% of the cholesterol in the blood is influenced by the food you eat.
Certain foods can raise your “bad cholesterol” level above the recommended amount. Other foods on the other hand can aid in reducing your LDL levels. By controlling the cholesterol levels and reducing your risks of heart diseases, you may regulate your diet by learning what foods to eat. Once affected there are significant hyperlipidemia symptoms that can arise.
What are the diet changes that help in reducing the bad cholesterol levels?
Foods play a major role in regulating your hyperlipidemia and following certain diet changes can help in overall wellbeing.
Add fiber to your diet:
Some foods can lower LDL cholesterol. Soluble fiber is the most important kind. This type of fiber dissolves in water. Bile, which contains cholesterol, is composed of soluble fiber, which then gets excreted along with other waste.
To add the fiber in your diet you need to consume oats, beans or even peas.
Avoid consuming trans fat:
Hydrogen and liquid vegetable oil combine to form trans fats. Highly processed foods and fast food had historically been the main dietary sources of trans fat for most individuals. This is due to the fact that such items contained partly hydrogenated oils, which produce trans fat during manufacture.
To ensure your diet is free of any trans fats, it is important to stay away from fast foods, packaged foods, and also deep fried foods.
Keep an eye on the saturated fats you eat:
Saturated fats are the kinds of fats that are generally solidified at room temperature. Commonly these saturated fats are found highly in red meat, full-fat dairy products like cheese, butter.
What are the common lifestyle changes that help in balancing the cholesterol levels?
Along with taking medications it is important to follow certain lifestyle habits to balance the cholesterol levels, here are the habits that can help:
Lose the extra weight:
Having even a few extra kilos makes your cholesterol higher. Small adjustments add up. If you do, replace sugary beverages with tap water. Keep track of the calories while enjoying air-popped popcorn as a snack.
Find strategies to increase your everyday exercise, such as parking further away from your office or using the stairs rather than the lift. During work breaks, go for walks. Increase your standing work, like cooking. Talk to your hyperlipidemia doctor in Coimbatore to understand what exercises might help your condition.
Start the habit of exercising:
Increased exercise helps lower cholesterol. High-density lipoprotein (HDL), the “good” cholesterol, can be raised via moderate physical activity. Perform up to a minimum 30 minutes of exercise five times a week, or vigorous aerobic activity for 20 minutes three times a week, with the consent of your doctor.
Quit the habit smoking tobacco:
When you stop smoking, the HDL cholesterol level rises. The advantages appear right away:
- Your heart rate and blood pressure return to normal within 20 minutes of quitting cigarettes, reversing the cigarette-induced rise.
- Your lung function and blood circulation start to improve three months after stopping.
- After a year of not smoking, your chances of developing heart disease are decreased in half.
Take alcohol in moderate amounts:
Although moderate alcohol consumption has been associated with greater HDL cholesterol levels, the benefits aren’t substantial enough to advocate alcohol to people who don’t already consume it.
If you do consume alcohol, do so sparingly. As a result, males over 65 and women of all ages are allowed to consume up to one drink per day, while men under 65 are allowed to consume up to two.
Too much alcohol consumption increases the chance of developing serious health problems such as high blood pressure, heart failure, and strokes.
When should you consult a doctor?
If a person has high cholesterol and is unclear of how to begin including healthier items in their diet, they should speak with a nutritionist. Dietitians can offer direction and advice on how to switch to a healthy diet.
Maintaining regular medical contact is also beneficial for lowering cholesterol levels. To monitor a person’s progress and determine whether dietary changes are having an effect, they can conduct blood tests.
High cholesterol can raise the chance of developing heart disease. A specific food regimen may be the first course of treatment a doctor suggests if a blood test reveals that a patient has high cholesterol.
A balanced diet rich in whole foods such fruits, vegetables, whole grains, nuts, and seeds is the focus of current dietary recommendations. Consult a general physician in Coimbatore if you are looking to undergo hyperlipidemia treatment.