The risk of heart disease is being seen in people of all ages. Until a few decades ago, heart diseases were known as a problem that occurs with aging, however now people of younger age, even those under 30, are falling prey to it. The factors that are considered responsible for this problem include blood pressure and increased levels of cholesterol.
Health experts say that high cholesterol is dangerous for the entire body, so it is important to keep trying from an early age to keep it under control.
Cholesterol is a waxy fat found in all cells of your body. The body needs some types of cholesterol to make hormones, vitamin D, and substances that help digest food. However, if there is an excess of it in the body, it can have serious side effects.
Cholesterol and its risk factors
Cholesterol is of two types - good and bad. High levels of bad cholesterol in the blood increase the risk of heart disease, stroke, and other serious problems. High cholesterol is mainly caused by eating fatty foods, not exercising enough, being overweight, smoking, and drinking alcohol. People who have a family member who already has high cholesterol are advised to take extra precautions.
Let us know which habits can be adopted to reduce the level of bad cholesterol.
Make changes in diet.
Some types of changes in diet can help reduce cholesterol. For this, it is most important that you reduce things containing saturated fat from your diet. Saturated fats, which are mainly found in red meat and full-fat dairy products, increase cholesterol.
Eat foods rich in omega-3 fatty acids to control cholesterol and keep the heart healthy. Foods containing omega-3 fatty acids include fatty fish, walnuts, and flax seeds.
Increase the amount of fiber.
Increase the amount of soluble fiber in your diet. Soluble fiber can help reduce the absorption of cholesterol in your bloodstream. Soluble fiber is found in foods such as oatmeal, kidney beans, Brussels sprouts, apples, and pears.
Similarly, making protein-rich things a part of the diet can also help keep the heart healthy and reduce cholesterol levels.
Do regular exercise
Exercise and increasing your physical activity can also be an effective way to control cholesterol levels. Studies show that cholesterol can be improved with the help of exercise. Moderate physical activity can help increase high-density lipoprotein (HDL) i.e. good cholesterol. Exercise for at least 30 minutes daily as advised by the doctor.
Keep away from smoking.
Smoking is considered one of the major factors for heart disease and high cholesterol. One should immediately stay away from this habit. Research shows that within a few days of quitting smoking, your blood pressure and heart rate start becoming normal. Within three months, your blood circulation and lung function also start to improve.
Just like smoking, staying away from alcohol can help prevent high cholesterol.
(PC: ISTOCK)
