We all know that increase cholesterol levels in blood is major cause of Heart attacks. There are two types of cholesterol—good & bad.LDL is bad cholesterol while HDL is considered to be good cholesterol. Certain factors like sedentary life style , smoking , drinking in excess, consumption of fatty & processed food lead to increase in cholesterol levels.
High cholesterol in the blood initiates the plaque formation which deposits in blood vessels leading to heart diseases. Reducing bad cholesterols & increasing good cholesterol lowers the risk of heart attacks. High HDL levels protect the heart & blood vessels by reducing high LDL levels. HDL level should be maintained at 40mg/dl or above. LDL levels should be below 130mg/dl.
Low levels of HDL can be familial. Those having family history of heart attacks have such genes that prevent liver from producing sufficient HDL. Making simple lifestyle & dietary changes can increase HDL levels & reduce LDL levels. However some might require medication.
Ways to increase HDL (Good Cholesterol) levels:
· Add soluble fiber to your diet like oats , vegetables , fruits , legumes. A minimum of 2 servings per day.
· Choose the better fats like monounsaturated fats. Avoid saturated fats & trans fats. Foods rich in good fats are olive & canola oil, nuts like almonds & peanuts , seeds like sesame & flax seeds.
· Eat food which is rich in phytosterols. Phytosterols are plant cholesterols which can reduce LDL levels. Soya products are rich in this.
· Reduce intake of carbohydrates also like roti & rice. No need to stop altogether.
· Exercise regularly. Its duration & regularity is important.
There are no symptoms of high cholesterol & high sugar levels. One should check Lipid profile & blood sugar levels once in a year after the age of 40. If you have positive family history, you better start at age of 35 onwards.
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