Reduce Cholestrol Levels

Reduce Cholestrol Levels

stay fitEverybody wants to live free from heart ailments. Hypertension affects people of all ages, but it is most frequent in those of middle age. Obesity and hypertension triggers heart ailments. Heart disease may be acute with or no prior warning as in a coronary occlusion, impairment of the heart may be manifested by dyspnea on exertion, weakness and pain in chest. In some cases there is a marked dilatation of the heart with enlargement of the liver.

Good dietary habits to be cultivated. However, you should remember that dietary control is the first step and perhaps the simplest approach towards a HEALTHY HEART.

•Use foods rich in fiber content, like cereals, vegetables, fruits and pulses.
•Choose lean meats. Always boil, roast, or bake on a rack, so that meat fats drip into the pan below.
•Avoid saturated fats, use oils which are high in poly unsaturated and mono unsaturated fats.
•Always use skim or low-fat dairy products.
•Go on a low-fat diet and still eat foods you enjoy.

Modify some of these important risk factors which predispose you to developing angina, which eventually lead to a life threatening heart attack.

Smoking: smokers carry a 3-6 GREATER RISK OF DEVELOPING HEART ATTACK THAN A NON- smoker. Smoking causes injury to the walls to the walls of your arteries allowing cholesterol and other substance to gradually narrow the arteries.

Obesity: Fact deposits causing body weight to be 20% more than ideal weight constitutes obesity. Obese people have excess of harmful cholesterol.

Exercise & Stress: Modern lifestyles are often associated with lower levels of physical activity. Exercises reduce blood cholesterol levels and slow down the process of atherosclerosis. A regular exercise programme also decreases body weight and promotes mental relaxation. However begin exercises very gradually, under the guidance of your doctor.

High Blood Pressure: Increase in blood pressure can damage the delicate inner lining of arteries. This allows the excess cholesterol to creep into the walls of the arteries and thus causes narrowing of blood vessels.

Alcohol: Regular intake of more than moderate quality of alcohol leads to fat accumulation and increases in body weight.

The secret of a healthy heart ultimately boils down to controlling the whims and fancies of one’s taste buds. In patients with increased cholesterol levels, diet modifications should aim at reducing intake of saturated fats and cholesterol and to eliminate excess calories.


Your eating plans

To control the amount and kind of fat, saturated fatty acids, and dietary cholesterol you eat:
•Eat no more than 6 ounces (cooked) per day of lean meat, fish, and skinless poultry.
•Try main dishes featuring pasta, rice, beans, and/or vegetables. Or create “low meat” dishes by mixing these foods with small amounts of lean meat, poultry, or fish.
•Approximately 5 to 8 teaspoon servings of fats and oils per day may be used for cooking and baking, and in salad dressings and spreads.
•Use cooking methods that require little or no fat: boil, broil, bake, roast, poach, steam, sauté, stir-fry, or microwave.
•Trim off the fat you can see before cooking meat and poultry. Drain off all fat after browning. Chill soups and stews after cooking so you can remove the hardened fat from the top.
•Limit your use of organ meats such as liver, brains, chitterlings, kidneys, heart, gizzard, sweetbreads, and pork maws.
•Choose skim or 1% fat milk and nonfat or low fat yogurt and cheeses.

You will be on the road to a healthy life ahead!!!!

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India. She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows. She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore. Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

One Reply to “Reduce Cholestrol Levels”


    Keep Cholesterol under your control.with Diet and regular exercise to prevent Heart disease. Fight with Cholesterol.. There are ten simple ways of doing it. .Here they are:-

    1) Regular exercise
    2) Maintain weight.
    3) Stop smoking and drinking.
    4) Avoid saturated fat.
    5) Eat vegetables and fruits. in plenty.
    6) Choose low-cholesterol diet.
    7) Consume less salt.
    8) Eat frequent small meals
    9) Take at night Isabgol.
    10) Do complete medical checkup and talk to Doctor before starting .

    Something about Cholesterol you should know:-
    Too much of cholesterol, damages the artery walls, ultimately leadind to an increased risk of heart attack and stroke.

    There are two types of cholesterol:- LDL or low density lipoprotein cholesterol (BAD cholesterol) and HDL or high density lipoprotein cholesterol (GOOD choleseterol).

    High LDL levels increase the risk of coronary heart disease while high HDL levels are associated with decreased risk
    So, it is important to know your numbers. Your HDL should be greater than 45 for men and greater than 55 for women. Your LDL should be less than 100 ( or less than 70 if you have two or more risk factors for heart disease) and your triglycerides should be less than 150.

    Know your blood sugar and pressure level. Get them checked up periodically.

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