Dive into a comprehensive understanding of cholesterol's impact on heart health with expert insights from Meri Sehat.

In Focus: Cholesterol

Introduction

<p>Here are some easy-to-follow tips to help you manage your <a href="https://merisehat.pk/disease/cholesterol">cholesterol</a> levels naturally.<sup><a href="#accordion">[1]</a></sup><br />
&nbsp;</p>

Understanding ways to control cholesterol naturally

<h5><strong>Healthy Diet Choices</strong></h5>

<ul>
	<li>Make sure your meals have more fruits, vegetables, whole grains, and lean proteins.</li>
	<li>Opt for foods high in omega-3 fatty acids, such as nuts, seeds, avocados, and oily fish like salmon and trout.</li>
	<li>Whey protein can be taken as a supplement to lower cholesterol and blood pressure.<br />
	&nbsp;</li>
</ul>

<h5><strong>Limit Saturated And Trans Fats</strong></h5>

<ul>
	<li>Cut back on foods high in saturated and trans fats, such as fried foods, processed snacks, fatty cuts of meat, and full-fat dairy products. E.g., margarines and cakes.</li>
	<li>Prefer healthier cooking methods, such as grilling, baking, or steaming.</li>
	<li>Try vegetable oils such as sunflower and canola rather than ghee.<br />
	&nbsp;</li>
</ul>

<h5><strong>Increase Soluble Fiber Intake</strong></h5>

<ul>
	<li>Soluble fiber found in oats, barley, legumes, fruits, and vegetables can help lower LDL cholesterol levels and promote heart health. E.g., apples, kidney beans, eggplant, and okra.</li>
	<li>Current nutrition guidelines recommend 20-35 g of fiber per day, with 5-10 grams coming from soluble fiber.<sup><a href="#accordion">[2]</a></sup><br />
	&nbsp;</li>
</ul>

<h5><strong>Watch Portion Sizes</strong></h5>

<ul>
	<li>Be mindful of portion sizes to prevent overeating, which can lead to weight gain and high cholesterol levels.</li>
	<li>Use smaller plates, measure serving sizes, and avoid going back for seconds to control calorie intake.<br />
	&nbsp;</li>
</ul>

<h5><strong>Stay Active</strong></h5>

<ul>
	<li>Regular physical activity can help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels.</li>
	<li>At least 150 minutes of moderate-intensity exercise a week, like brisk walking, cycling, swimming, or dancing, are excellent choices.<sup><a href="#accordion">[3]</a></sup><br />
	&nbsp;</li>
</ul>

<h5><strong>Maintain A Healthy Weight</strong></h5>

<ul>
	<li>Shedding excess pounds can positively impact cholesterol levels and overall heart health.</li>
	<li>Switch from sugary beverages to water.</li>
	<li>Keep track of the calories when snacking.<br />
	&nbsp;</li>
</ul>

<h5><strong>Quit Smoking</strong></h5>

<ul>
	<li>Smoking can lower HDL cholesterol levels and damage blood vessels, increasing the risk of heart disease.</li>
	<li>If necessary, get support from healthcare professionals or smoking cessation programs.<br />
	&nbsp;</li>
</ul>

<h5><strong>Manage Stress</strong></h5>

<ul>
	<li>Chronic stress can contribute to unhealthy lifestyle habits that impact cholesterol levels and heart health.</li>
	<li>Practice stress-reduction techniques such as deep breathing exercises, yoga, or even laughter therapy to promote relaxation and well-being.<br />
	&nbsp;</li>
</ul>

<h5><strong>Regular Health Check-Ups</strong></h5>

<ul>
	<li>Schedule regular visits with your healthcare provider to monitor your cholesterol levels and assess your overall cardiovascular health. Your doctor can personalize treatment based on your individual health profile.<br />
	&nbsp;</li>
</ul>

Conclusion

<p>Adopting healthy habits can help you effectively manage your cholesterol levels and reduce your risk of heart disease and other related health complications.<br />
&nbsp;</p>

Key Takeaways

<ul>
	<li>Small changes can significantly improve your overall health and well-being.</li>
	<li>Cholesterol meds can help, but focus on a healthy diet, mindful eating, regular exercise, maintaining a healthy weight, quitting smoking, managing stress, and regular visits to healthcare providers to prevent complications.</li>
</ul>