Waxy substance that builds up in the arteries creates a blockage for blood and oxygen flow. This fat deposit is called cholesterol. High cholesterol or Low density lipid (LDL) is bad cholesterol that puts the cardiovascular system at high risk of heart attack, cardiac arrest etc. One needs to inculcate healthy lifestyle habits to reduce plaque build up naturally.
5 Steps to Manage High Cholesterol Levels
Revamp Your Diet: Dietary practises determine our lifestyle in a cardinal way. Put emphasis on heart-healthy foods while reducing those that contribute to high cholesterol levels like junk or processed food.
Healthy Fats: One place to begin the process of revamp is by replacing saturated fats with healthier unsaturated fats. Opt for olive oil, avocados, and nuts. Add foods that are rich in soluble fibre, such as oats, beans, lentils, fruits, and vegetables, to help lower LDL by binding to it in the digestive system and removing it from the body. Reduce your intake of processed foods, sugary snacks, and white bread.
Get Moving: In contemporary age, screen time, desk jobs has increased multifold contributing to sedentary factors. One may go hours without moving from the chair, but, it can pose a major heart risk. Hence, physical activity plays a crucial role in managing cholesterol levels and reducing plaque buildup. Aim for at least 150 minutes of moderate aerobic exercise each week. Whether it is brisk walking, cycling, swimming, or dancing, choose activities that you find enjoyable to make exercise a regular part of your routine. Adding strength training exercises at least twice a week can help improve overall heart health and boost metabolism.
Maintain a Healthy Weight: Carrying excess weight can negatively impact cholesterol levels and contribute to plaque buildup. Focus on achieving and maintaining a healthy weight through a balanced diet and regular physical activity.
Manage Stress: Chronic stress can contribute to unhealthy eating habits and negatively affect cholesterol levels. Finding effective ways to manage stress is essential for overall health. Consider yoga, meditation, or deep-breathing exercises to help reduce stress levels.
Reducing plaque buildup and managing high cholesterol is achievable through a combination of dietary changes, physical activity. However, it is essential to get regular health check up to understand your cholesterol levels.
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