SLIDESHOW
|
Smart Tips to Lower Cholesterol ( courtecy; webMd )
|
16 Tips to Lower Your
Cholesterol
16 Tips to Lower Your
Cholesterol
1/18
Simple Steps Add Up
Has your doctor said you have high
cholesterol? Then you know you need to change your diet and lifestyle to lower
cholesterol and your chance of getting heart disease. Even if you get a
prescription for a cholesterol drug to help, you'll still need to change your
diet and become more active for heart health. Start with these steps.
1/18
1. Know Good and Bad
Your body needs a small amount of cholesterol.
But many people have too much, especially the “bad” kind, or LDL cholesterol.
That can happen if you eat too much saturated fat, found mainly in foods from
animals. If your LDL level is too high, plaque can build up in your heart's
arteries and lead to heart disease. The “good” cholesterol, HDL, helps clear
LDL from your blood.
1/18
2. Use Your Hands
It’s easy to eat too much, especially when you
eat out and the portions are huge. That can lead to weight gain and higher
cholesterol. What’s a true portion? There’s a “handy” way to tell. One serving
of meat or fish is about what fits in your palm. One serving of fresh fruit is
about the size of your fist. And a snack of nuts or serving of cooked
vegetables, rice, or pasta should fit in your cupped hand.
1/18
3. Think Delicious and Nutritious
Load your plate with fruits and vegetables --
aim for five to nine servings each day -- to bring down your LDL level.
Antioxidants in these foods may provide the benefit, along with fiber. And you
may eat less fatty food if you fill up on produce. Bonus: You'll also help
lower blood pressure and keep your weight in check.
1/18
4. Boost Your Omega-3s
You can eat fish twice a week. It’s a great
source of protein and omega-3s, which are a type of fat your body needs.
Omega-3s help lower levels of triglycerides, a type of fat in the blood. They
may also cut down on cholesterol, slowing the growth of plaque in arteries. Go
for fatty fish, such as salmon, tuna, trout, and sardines. Grill, roast, bake,
or broil, but don’t fry them.
1/18
5. Start Your Day With Whole Grains
A bowl of oatmeal is a smart choice. It fills
you up, making it easier not to overeat at lunch. The fiber also curbs LDL
cholesterol. Whole grains aren’t just for breakfast. You’ve got plenty of
options to try later in the day, such as brown or wild rice, popcorn, and
barley.
1/18
6. Go Nuts
Need a snack? A handful of almonds, pecans,
pistachios, walnuts, or other nuts is a tasty treat. They are high in
monounsaturated fat, which lowers LDL "bad" cholesterol but leaves
HDL "good" cholesterol alone. Studies show that people who eat about
an ounce of nuts a day are less likely to get heart disease. Keep the portion
small, so you limit fat and calories. And avoid those covered in sugar,
chocolate, or a lot of salt.
1/18
7. Make It Unsaturated
You need some fat in your diet, but probably
less than you think. Plus, the type of fat matters. Unsaturated fats -- like
those found in canola, olive, and safflower oils -- lower LDL "bad"
cholesterol levels and may help raise HDL "good" cholesterol. Saturated
fats -- like those found in meat, full-fat dairy, butter, and palm oil -- raise
LDL cholesterol. Remember, good fats have just as many calories, so use just a
bit.
1/18
8. Pick the Best Carbs
Beans and whole grains such as brown rice,
quinoa, and whole wheat have more fiber and don’t spike your blood sugar. They
will lower cholesterol and make you feel full longer. Other carbs, like those
found in white bread, white potatoes, white rice, and pastries, boost blood
sugar levels more quickly so you feel hungry sooner, which can lead you to
overeat.
1/18
9. Go for 30
Just half an hour of physical activity 5 days
a week can lower your bad and raise your good cholesterol levels. More exercise
is even better. Being active also helps you reach and keep a healthy weight,
which cuts your chance of developing clogged arteries. You don't have to
exercise for 30 minutes straight. You can break it up into 10-minute sessions.
Or go for 20 minutes of harder exercise, like running, three times a week.
1/18
10. Walk It Off
It's simple, convenient, and all you need is a
good pair of shoes. Aerobic exercise ("cardio") such as brisk walking
lowers the chance of stroke and heart disease, helps you lose weight, keeps
bones strong, and is great for your mood and stress management. If you're not
active now, start with a 10-minute walk and build up from there.
1/18
11. Go Beyond the Gym
You can be active anywhere. Garden, play with
your kids, hike, dance, walk your dog -- if you’re moving, it’s good! Even
housework goes on the list if it gets your heart rate up. Do as much as
possible, as often as you can, wherever your day takes you.
1/18
12. Be Smart When You Eat Out
Restaurant food can be loaded with saturated
fat, calories, and sodium. Even “healthy” choices may come in supersize
portions. To stay on track:
·
Choose broiled, baked,
steamed, and grilled foods -- not fried.
·
Get sauces on the
side.
·
Ask for half of your
meal to be boxed up before you get it.
1/18
13. Check the Label
What’s the serving size? The nutrition info
may look good, but does the package contain two servings instead of one?
If it says "whole grain," read the
ingredients. Whole wheat or whole grain should be the first one.
Note the saturated fat, sodium, calories, and
cholesterol. Are they OK for your daily plan? If not, what will you choose to
change?
1/18
14. Stay Chill
Over time, out-of-control stress becomes a
problem. It raises your blood pressure, and for some people, it might mean
higher cholesterol levels. Make it a priority to relax. It can be as simple as
taking some slow, deep breaths. You can also meditate, pray, socialize with
people you enjoy, and exercise. And if some of the things that stress you out
are things you can change, go for it!
1/18
15. Check Your Weight
Extra pounds make you more likely to get high
cholesterol, high blood pressure, and type 2 diabetes. These all affect the
lining of your arteries, making them more likely to collect plaque from
cholesterol. Losing weight, especially belly fat, raises your good and lowers
your bad cholesterol.
1/18
16. Keep Tabs
Celebrate your progress! Remember that you’re
in charge of your health and that you can turn your cholesterol around. See
your doctor regularly so you know how it’s going. Working together, you'll keep
your heart going strong.
This
tool does not provide medical advice
মন্তব্যসমূহ
একটি মন্তব্য পোস্ট করুন