Cholestrol

Cholesterol Prevention

People who are not at risk in developing familial hypercholesterolemia can easily prevent high cholesterol production in their blood. High cholesterol build up in the body is considered as a lifestyle condition and thus

cholesterol prevention

is possible if you have strong determination towards changing lifestyle factors.

Listed below are the factors that help in high

cholesterol prevention:

  • Quit Smoking –

    Smoking has a negative impact on cholesterol and therefore aids in bad cholesterol build up. It also causes damage to the blood vessels and hardens the arteries leading to heart disease risks.

  • Maintain a Healthy Body Weight –

    Obesity can increase the bad cholesterol levels in the bloodstream. As it is harder to lose weight, you can avoid intake of high calorie foods to avoid weight gain. Therefore a healthy weight can be maintained. Researchers say that weighing yourselves everyday will be helpful in knowing whether you are eating excess. Extreme dieting is also not good as it slows down the metabolic processes and causes weight gain. Therefore you should eat a balanced and healthy weight.

  • Perform Regular Exercises –

    Doing a moderate physical activity like brisk walking, climbing stairs or hills at least for 30 minutes helps. It can increase HDL i.e good cholesterol levels in the body. It even helps in lowering the high blood pressure and reducing excess weight, the two factors which cause bad cholesterol build up in the body.

  • Eat a Healthy Diet –

    To maintain a healthy weight and heart, you have to avoid eating high calorie foods. Limit their intake as the excess calories are converted into triglycerides and stored in the body which lead to weight gain. Diets rich in trans fats, saturated fats, refined carbohydrates and high cholesterol should be avoided. In fact, you should take diets low in cholesterol, saturated fats, trans fats, sugar and sodium.

Foods

which contain high saturated fats and need to be

avoided

include:

  • Processed meats
  • Red meat
  • Butter
  • Fried foods
  • Dairy products
  • Processes baked foods like cakes and cookies
  • Hydrogenated vegetable oil

Instead eat foods rich in healthy monounsaturated and polyunsaturated fats as they lower the high cholesterol. The

foods that help in cholesterol prevention

include:

  • Sunflower oil
  • Olive oil
  • Canola oil
  • Peanut oil
  • Fatty fish
  • Flaxseed
  • Seeds
  • Nuts
  • Avocados

Also include fresh fruits, vegetables and whole grains in your diet as they are rich in fiber and help in

cholesterol prevention.

 

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