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Monday, January 30, 2023

High Cholesterol: Effective Lifestyle Changes to Lower Cholesterol in Winter

Health & FitnessHigh Cholesterol: Effective Lifestyle Changes to Lower Cholesterol in Winter

Winter The risk of many diseases and health conditions can increase and this is partly due to our sedentary lifestyle during the season and the fact that we eat more calorie dense food than in other seasons. Although pakoras, fries, bread rolls may taste heavenly with a cup of tea, but if consumed regularly, such foods can wreak havoc with our bad cholesterol levels or LDL (low density lipoprotein). Cholesterol is a waxy substance in our body’s cells that helps make hormones, vitamin D, and substances that aid digestion. However, too much cholesterol can cause plaque to build up in our arteries and put us at risk for heart disease. (Also read: (Easy Tips to Lower Cholesterol Before Christmas)

“With the mercury falling with each passing day, being inactive/sluggish during the winter season increases the risk of people suffering from high cholesterol. The body needs cholesterol to function properly. But high cholesterol can lead to the development of fatty deposits (plaque) inside the arteries, increasing the risk of heart attack and stroke. Unhealthy or uncontrolled cholesterol levels can lead to many other diseases, such as chronic kidney disease. Diseases can lead to diabetes, high blood pressure, and heart irregularities, says Dr. Ashutosh Shukla, medical consultant and senior director of internal medicine at Max Hospital, Gurgaon.

Keeping your cholesterol levels under control is important to avoid such health problems.

Dr. Suman Bhandari – Consultant, Interventional Cardiology, Fortis Escorts, Okhla, New Delhi shares some useful tips.

1. Continue to exercise at home Or when it’s sunny outside, go out for a walk and exercise covered with several layers of clothing, a woolen hat/muffler.

2. Avoid excessive fried/high sugar foods. And instead eat fruits and vegetables (at least 4-5 servings) per day. Eat radish, carrot etc as breakfast. Adding soluble fiber such as asparagus, leafy greens, eggplant, okra, oats, grains such as barley and whole grains will also help lower cholesterol.

3. Avoid sugary drinks. And treats like ice cream, sweets, gajak, rewari, cake, cookies etc.

4. Avoid red meat. Like mutton, pork, lamb and eat fish and chicken instead.

5. Avoid fritters.potato chips, onion rings, lots of eggs.

6. Avoid excessive drinking. or smoking.

7. Foods (margarine and granola bars) with 2 grams of plant steroids can lower LDL by 10%.

8. Omega-3 supplements For example, fatty fish can lower triglycerides and replace red meat.

9. Consumption of soy milk (two and a half cups) or 25 grams of tofu can lower LDL by 5-6%.

10. Nuts: Eating 2 ounces of nuts per day such as almonds, walnuts, peanuts can lower LDL by 5%, among other heart health factors.

“Reduce consumption of saturated fats or trans fats. One of the most common causes of bad cholesterol levels is the food we eat. Reducing the amount of saturated fat can go a long way in controlling cholesterol levels during winter.” Can go,” says the doctor. Shukla

“Overweight people are more prone to developing bad cholesterol levels, which makes it important to lose and maintain their body weight. A better way to make heart-healthy meals at home This is to use zero oil cooking method. It is harmful to the human body in the long run and there is a lot of misconception among the general public that adding oil means adding flavor to the food, the same flavor of the food is oil. can be achieved without the consumption of. Reduce the consumption of oil. It will not be harmful to the body as it is already present inside in the form of good cholesterol,” added Dr. Shukla.

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