Heart problems are no less than a nightmare! (Lifestyle)
No matter what age or gender you belong to, these chronic conditions always pose a bigger risk. Many things determine your risk of suffering from heart problems. From your family history of cardiac problems to your existing lifestyle habits, there is a lot that matters when it comes to having good heart health.
There are many risk factors for heart diseases. High cholesterol is one of them. Especially when you have a family history of cardiac problems, your physician can ask you to keep your cholesterol levels in check to reduce your risk of suffering from cardiac problems.
I was always very conscious about my heart health reason being having heart problems in my genes. I remember the best heart doctor in Lahore always talking about all these preventive heart health measures as I accompanied my mother during her routine checkup.
Lifestyle Changes to Lower Cholesterol Levels
I am sure most of you can relate to this and must be curious about what they can do to control their cholesterol levels naturally. Don’t worry I have got your back. Here are some of the best tips that can help you to normalize your cholesterol levels effortlessly.
1- Maintain a Healthy Weight
Your body weight has a strong association with your heart health, especially with your cholesterol level. According to an estimate, if you are overweight, for every 10 pounds your body is most likely to produce 10ml of additional cholesterol every day.
So, losing weight can help you to minimize the production of cholesterol in your body thus improving your overall heart health. You can keep your cholesterol level in check by going for the LDL cholesterol test.
2- Stay Physically Active
Physical activity is important for all the good reasons.
Not only does it helps you to lose the extra body weight but is also good when it comes to maintaining a lower cholesterol level. When you stay physically active it helps to increase the level of good cholesterol in your body. Try at least 30 minutes of physical activity 3-4 times a week to keep your heart health in check.
Be it cycling, brisk walking or swimming make sure that you don’t skip it at any cost.
3- Develop a Habit of Reading Nutrition Labels
Many people don’t care about the nutrition labels while buying but these small habits can be really beneficial for your overall health, especially your heart health.
No matter whatever food you are choosing, read the label to know about its fat content. Avoid the foods having trans fats in them as these trans fats contribute to increasing the level of LDL cholesterol in your blood which is the bad cholesterol. Further, trans fats reduce the level of good cholesterol causing harm to your heart health.
4- Go for Vegetarian Meal Lifestyle
You may not be a veggies lover but you know that occasionally having vegetarian meals is good for your heart health.
Be it okra or eggplant, try to have at least one vegetarian meal during the week to help you stay healthy. These vegetables contain some heart-healthy ingredients to keep your heart health in check.
5- Make Wise Meat Choices
Go for choosing lean meats that contain minimal amounts of fats or contain healthy fats. In this regard, lean meats are the healthiest choice when compared with other meat sources. You can include tuna, and freshwater fish in your diet as compared to beef or pork.
6- Add More Fiber to Your Diet
Fiber offers many health benefits.
From improving your digestive health to protecting your heart health, fiber plays a great role in your heart health as well. Choose more and more fiber in your diet. You can get fiber from complex carb sources as well as raw vegetables and fruits. Whole grain bread, oats, and quinoa are all great sources of soluble fiber in particular.
7- Choose Low Fat Dairy
If you want to stay healthy all you need is to make the wiser food choices.
Yes, you can eat all you want but make sure to go for the healthy or low-fat alternatives. This takes in your dairy choices as well. But to lower your cholesterol naturally, you don’t need to skip these. You can still enjoy the goodness of calcium and vitamin D. All you need is to go for low-fat dairy, yoghurt and cheese.
8- Be Wise with Food Preparation
You can promote your heart health by having a smarter approach. Here are a few things you can do.
- Try substituting healthy oils for meal preparation
- Remove the fat from the meat
- Remove the milk or yogurt cream
- Try consuming raw veggies to keep their nutrients intact
- Go for boiling, baking or grilling rather than deep frying to limit the consumption of fats.
No matter how much you try, it is also important to keep an eye on the warning signs and never skip your routine checkups.