Manage Your cholesterol levels naturally


Cholesterol is a fat that is produced by the liver. It is vital for normal body function every cell in the body has cholesterol in its outer layer. However, excess cholesterol can cause several problems, such as:

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* Atherosclerosis or narrowing of the arteries

* Higher coronary heart disease risk

* Heart attack

* Stroke


Causes of High Cholesterol


* Lifestyle-related issues like a sedentary lifestyle, overweight, smoking or stress.


* Medical conditions like diabetes, hypertension, kidney diseases, and liver disease.


Many factors contribute to the development of heart diseases or stroke. But most of it depends on what do you eat. Small changes in the diet can help lower cholesterol levels in the body.

 

10 tips to manage your Cholesterol Levels


If you have high cholesterol levels, you need to change your diet and lifestyle to lower the risk of heart and other diseases.


• Eat meat in moderation: Eat smaller amounts and fewer times a month.


Opt for low-fat dairy products: Avoid dairy foods that contain whole milk or cream; Instead, use low-fat or nonfat products.


Keep a check on the snacks you eat: Choose low-fat snacks (homemade snacks, carrots, dried fruits, or fresh fruits) instead of high-fat ones (potato chips, pastries & samosas).


• Cut down on saturated fat in cooking: Use liquid cooking oils rather than butter. Use a non-stick pan. Instead of frying your food, bake, boil, roast, or steam it.

Avoid palm & coconut oil: Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose sunflower, corn, soybean, olive, and peanut oils.

 Eat seafood twice a week: Seafood is rich in heart-healthy and omega-3 fatty acids.

 

• Reduce salt intake: High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase the risk of hypertension.


Go nuts for nuts: Nuts are associated with a lower risk of heart disease. They are a healthy & filling source of protein, but too much could cause weight gain.


Get plenty of exercises: Walking is one of the best ways to be physically active. Use the stairs instead of the elevator or escalator. Park farther away from your destination. Walk to your colleague's office or cubicle Instead of calling them on the phone.