How can I Lower My Cholesterol Levels?

Cardiovascular disease risk is increased with elevated cholesterol levels. The bright side is that you can manage this risk. A person can lower his/her "bad" LDL cholesterol, as well as increase "good" HDL cholesterol. You need to make a few minor adjustments.

Your genetics also play a role in how you fare in life. Your cholesterol level may still require medication. Your normal routine, though, does help. You can reduce the amount of medicine you take and the likelihood of adverse effects by making certain lifestyle adjustments.

If you want to lower your cholesterol and boost your health, follow these suggestions from the best cardiologist in Kolkata.

Eat Fewer Saturated and Trans Fats:

Stick to a low-saturated-fat and trans-fat diet. The bad LDL cholesterol in your blood can increase if you eat these fats more than your body requires. At room temperature, saturated fat is often a solid. It's not just in meat and dairy products; palm oil, coconut oil, and full-fat milk have it too.

Store-bought baked products, snacks, and deep-fried foods all contain trans fats (or trans fatty acids). Trans fats are proven to raise blood levels of bad LDL cholesterol while lowering HDL (good) cholesterol levels.

“Dietary cholesterol” refers to cholesterol found in food. Cholesterol-containing foods include organ meats like liver and pate, kidneys, shrimp, and egg yolks. Small amounts of these foods are acceptable but they are sometimes consumed in large quantities.

More so than dietary cholesterol, blood cholesterol levels are affected by the saturated fats consumed during meals.

Substitute Unsaturated Fats with Saturated Ones:

Cholesterol can be lowered by switching to unsaturated fats like polyunsaturated and monounsaturated fatty acids from diets high in saturated fats.

• Use olive oil, nut butter, or avocados instead of butter and cream.
• Almonds, walnuts, other nuts, olive oil, and olives are good sources of unsaturated fats.
• Eat avocados, salmon, and other oily fish.
• Seeds (flax, sunflower, and chia) and plant and seed-based oils (olive, peanut, canola, and soybean)

You Should Get More Exercise:

HDL cholesterol, the "good" cholesterol that clears the bloodstream of harmful LDL cholesterol, is boosted by regular exercise. Intense aerobic activity is ideal.

Build up to the appropriate amount of physical activity if you haven't been exercising regularly:

• Most days of the week, adults aged 18 to 64 should engage in 30 to 60 minutes of moderate-intensity physical activity.
  
  
• Other healthy choices include a variety of fruits, vegetables, and grains, such as apples, carrots, and oats.
  
  
• Moderate exercise raises your heart and breathing rates yet lets you converse. Exercising vigorously increases your heart rate, and your breathing becomes more labored.
  
  
• Muscle strengthening and toning exercises and resistance training (with weights, resistance bands, or just your body weight) have been shown to elevate "good" HDL cholesterol. Aim for twice weekly sessions.

Get Your Weight Down if It's Too High:

Losing weight is recommended for persons who are overweight or obese to reduce LDL and triglyceride levels and increase HDL levels.

Cut Back on the Alcohol:

Alcohol can raise your danger of developing heart disease and other illnesses. Therefore, limiting your consumption to no more than 10 drinks per week or no more than 2 drinks per day is important.

Conclusion:

Maintaining your cholesterol levels at a reasonable range is one health objective the best cardiologist in Kolkata can help you achieve – collaborating with your healthcare providers to establish a treatment plan with a higher chance of success. Don't be afraid to ask for clarification if you're confused.

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