Maintaining an active lifestyle and regular exercise will help you lower your cholesterol.
Digital Desk: Undoubtedly, leading a
sedentary lifestyle, having a bad work-life balance, getting insufficient
sleep, and eating too much junk food have increased the chances of lifestyle
diseases. One of the naturally occurring substances in blood, cholesterol helps
maintain the functionality of cell membranes and maintains a healthy amount of
hormones. However, its excessive concentrations can cause a variety of health
issues. Atherosclerosis caused by high cholesterol levels can result in heart
conditions, heart attacks, or even strokes. Metabolic diseases and potential
cardiovascular issues can occur due to increased BMI, elevated cholesterol, and
decreased physical stamina.
One analysis found
that one in two Indians are either at "high risk" or
"borderline" levels for ailments like high blood pressure and
cholesterol. Maintaining low cholesterol with a healthy lifestyle, regular
testing, exercise, and medication can help to prevent these risks (if advised).
How can your
cholesterol levels be determined?
For people 19 years
old or younger and those who are older, the normal total cholesterol level is
less than 170 mg/dL and 125-200 mg/dL, respectively. LDL cholesterol levels
should be less than 110 mg/dL for people under 19 and less than 100 mg/dL for
people 19 and older. For HDL cholesterol, the normal levels are
above 45 mg/dL (19 years or below) and 40 mg/dL or higher for men and 50 mg/dL
or higher for women above 19 years. The normal triglycerides levels should be
lower than 150 mg/dL for all adults.
Advice for lowering
cholesterol
Healthy habits and
a change in lifestyle can help lower cholesterol levels. A few examples
include:
Healthy eating: To
lower your bad cholesterol, you should start eating a healthy diet that avoids
saturated fats like those found in dairy products or red meat.
Trans-fat-containing foods such fried snacks, cakes, and often ordered takeout
food should be avoided. Additionally, including foods high in Omega-3 fatty
acids might enhance your health and lower blood pressure. To lessen cholesterol
absorption, you should include soluble fibres such kidney beans, oats, and
sprouts.
Exercise regularly: Maintaining an active
lifestyle and regular exercise will help you lower your cholesterol. To stay
fit, you should exercise for at least 30 minutes each day. You can get great
benefits from doing simple exercises like walking, cycling, and playing sports.
Exercise and calorie counting can therefore help you in a variety of ways
because being overweight also raises cholesterol levels.
Abstain from alcohol and tobacco use: Giving
up smoking lowers your risk of heart disease and improves your cholesterol
level while balancing your blood pressure and heart rate. This improves
circulation and lung function. Similar to how excessive alcohol can affect your
cholesterol and increase your risk of developing heart disease, you should
refrain from consuming it for better health.
Use medications: If lifestyle modifications
alone aren't enough to lower your cholesterol levels, talk to your doctor about
taking medication. You can regulate your levels with cholesterol-lowering drugs
such statins, nicotinic acid, fibric acid, and cholesterol absorption
inhibitors.
What is the projected timing for my level
reduction?
There isn't a secret recipe that will
instantly lower cholesterol. Yes, if levels are high enough, medications should
solve the issue. However, in the end, the medicine should be supported by
dietary and lifestyle adjustments. Despite what you may read on the internet or
in social media, the latter may not give you the outcomes you desire, but after
a few months of compliance, you might notice a major shift. Use medications: If
lifestyle modifications alone aren't enough to lower your cholesterol levels,
talk to your doctor about taking medication. You can regulate your levels with
cholesterol-lowering drugs such statins, nicotinic acid, fibric acid, and
cholesterol absorption inhibitors.
What is the projected timing for my level
reduction?
There isn't a secret recipe that will
instantly lower cholesterol. Yes, if levels are high enough, medications should
solve the issue. However, in the end, the medicine should be supported by
dietary and lifestyle adjustments. Despite what you may read on the internet or
on social media, the latter may not give you the outcomes you desire, but after
a few months of compliance, you might notice a major shift.
