colesterol level

Powerful Lifestyle Changes to Control Cholesterol Level

What is Cholesterol?

Cholesterol is a fat-type substance found in your body. The liver is responsible to produce cholesterol for your body. Many foods contain cholesterol-made components that can produce bad cholesterol levels or may worsen your condition that result in heart issues. 

People who fail to control the cholesterol level in blood are at higher risks of heart failure and other issues, such as inflammation, etc. When I visited one of the best cardiac surgeons in Lahore, he shared that we should prefer lifestyle changes to manage cholesterol levels instead of only relying on medications. 

Common sources to get cholesterol from foods are eggs, dairy products, etc. Excessive usage of natural sources also triggers bad cholesterol in your body. There are some natural ways that can help you control it, like herbs, exercise, walking, etc. 

Cholesterol Links to Heart-Related Issues

The arteries get blocked when atherosclerosis forms inside of its walls. It results in narrowing the arteries and does not allow the proper blood flow to the heart muscles. This condition is a result of the excessive cholesterol level in your blood that also puts you at high risk of death. 

The heart attack risks increase when you notice the rise in your cholesterol level up to 240 mg/dl. Plaque in the arteries makes it difficult to flow oxygen and nutrients, plus put pressure on the heart. Such a condition can also cause irregular heartbeat. 

Reduce the Bad Cholesterol Level without Medication

Increase Physical Activity – Regular Exercise 

Many studies have proved the fact that exercises improve the cholesterol level in your body. It will prevent you from bad cholesterol and boosts good cholesterol. Consult with your doctor and ask for the proper exercise. Physical activity for about 30 minutes can help you to reduce the overweight and also lead to many other health benefits. Never sit for a long period in one position and avoid the same posture as it can lead to swelling your feet and ankles. 

You need to add physical activity several times to your daily routine. You can watch online videos for effective exercises or join a class. 

Maintain Your Weight

Overage and overweight are the main causes of many diseases. Overweight is also a reason for high cholesterol levels in your blood. People who love to drink sodas and other drinks that trigger the blood sugar level should switch to water and fresh juices. You need to ask your doctor about the calories in your favorites foods and how much you can eat. You should go for a walk after lunch and every meal for at least 5-15 minutes. It helps the food digestion and allows you to enjoy a healthy life. 

Heart-Friendly Foods

As we have discussed that weight also matters for a healthy life, you need to choose a proper diet plan that can prevent you from bad cholesterol and help to maintain a good blood cholesterol level. 

A few lifestyle changes can bring incredible results related to your health, such as:

  • Add oatmeal, kidney beans, apples, pears, etc. to your diet plan to reduce the cholesterol in your bloodstream. These foods have soluble fiber that affects the cholesterol level in your blood and allow you to live a healthy life preventing heart issues. 
  • Say no to Fat Saturated foods such as red meat and dairy products because it leads to bad cholesterol levels in your blood level. 
  • Fatty fishes are highly rich in Omega-3 fatty acids that are heart-friendly food and control blood pressure.

Quit Smoking

To improve HDL, you need to quit smoking because your lungs are responsible for cholesterol level and cigarette smoking affect lung health. Your heart rate will recover after quitting cigarettes for 20 minutes. It takes a year to recover from heart-related issues when you quit smoking. 

No Alcohol Anymore

People with alcohol abuse are at high risks of heart attack and stroke. If you already have health issues, don’t drink alcohol as it can increase blood pressure issues and result in heart failure. 

You Need to Do More!

Experts from Ittefaq Hospital say that only lifestyle changes are not enough, but we need to get medical help too. Healthy diet plans and exercises leave positive effects on our life and improve the overall body.

Faisal Rafiq

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