Undoubtedly, cholesterol is an essential fatty component required by the human body to produce hormones, Vitamin D, and other substances that make digestion easier. It is also possible to get cholesterol supplements through animal sources such as eggs, meat, egg yolk, etc. However, an individual should understand the need to regulate cholesterol levels to stay healthy. The average level of cholesterol that seems to be desirable has been denoted as less than 200 mg/dL. The level of cholesterol up to 239 mg/dL states a borderline high level, but, when it crosses 240 mg/dL and above, then, a person may experience health issues. But, simple lifestyle changes by connecting with the best dietitian in Gurgaon can help you in staying healthy.
However, it is essential to understand why the raised level of cholesterol causes health issues before uncovering the lifestyle changes to cope with it. The basic reason behind these issues is the accumulation of waxy substance (cholesterol) that mixes with the blood further forming the plaque in the body. The deposits of plaque further lead to coronary diseases of arteries followed by blood clots and increased levels of cholesterol can also cause heart attack and chest pain. Well, all these issues can be easily kept at bay by adopting a healthy diet and improving the lifestyle. Let’s take a look at the top 5 changes that can control the level of cholesterol while keeping you healthy:
- Healthy food habits that protect the heart
A balanced and healthy diet is composed of the wholesome goodness of nutrients, vitamins, fats, and other minerals. However, when it comes to fighting increased cholesterol levels, then, adding food habits to your lifestyle that boost your heart health will be a wise action. Reducing the number of saturated fats, eliminating trans-fats, including Omega-3 fatty acids and whey protein to increasing soluble fibre in the diet will regulate the cholesterol level. In short, avoiding red meat, processed cookies, and vegetable oil will control cholesterol levels in your body. On the other hand, food items such as oatmeal, kidney beans, whey protein, flaxseeds, and walnuts are recommended by the dietitian in Gurgaon to maintain the cholesterol level while consuming a nutritious & wholesome diet.
- Weight loss is a must for obese people
Keeping a check on increased weight and tracking the total calories consumed daily to account for the normal level of cholesterol. But, when sugar-based beverages, air-popped snacks, tap water, and other unmoderated lifestyle habits continue, your weight tends to increase. Consequently, carrying extra pounds that burden your physique also causes the cholesterol level to shoot up dramatically. Hence, it is advisable to lose weight through increased physical activity like a brief stroll, using stairs instead of elevators, exercise, and improving eating habits to lessen cholesterol levels.
- Quit smoking to lower cholesterol
It is quite evident that the habit of smoking cannot be changed overnight. But, excessive smoking causes raised levels of cholesterol. If you are not able to quit smoking, it is advisable to meet the best dietitian in Gurgaon and discuss your issues related to smoking and request an effective solution. You should remember the earlier you start with the lifestyle, the better results of controlled levels of cholesterol will be achieved.
- Increase physical activity and exercise frequently
Did you know? Even 20 minutes off aerobics, a brisk walk of 30 minutes, and increasing the amount of physical activity play a vital role in regulating the level of cholesterol in your body. You just need to ensure that healthy food habits are blended with exercise and adopting healthy activities will make a difference in lessening your cholesterol level. For instance, you can play your favorite sport daily, prefer using your bicycle over the car for short-distance travel, and make a brisk walk routine to see the remarkable results.
- Add plenty of fruits and vegetables to your diet
Fruits and vegetables are enriched with the goodness of antioxidants, fibre, vitamins, and minerals. Apart from adding essence and flavor to the food, they are also effective in moderating the cholesterol level in the body. If you add up to 5 fruits and vegetables to your platter daily, the level of cholesterol can be regulated without any mismatch. However, avoiding potatoes or carbs-based food items will be highly essential to witness the best results.
The little effort of changing lifestyle through the above-stated daily habits can phenomenally reduce cholesterol levels. But, if you are confused about the right regime to be followed, then, consulting the top dietitian in Delhi NCR or Gurgaon will be the practical way to reduce cholesterol levels effortlessly.