Everything About Cholesterol | Live A Healthy Life
Cholesterol is a fat- like waxy substance produced by your liver naturally. Such substance is vital for the formation of cell membranes, vitamin D and many other certain hormones.
Cholesterol can’t travel through your blood on its own because it doesn’t dissolve in water. In such cases your liver produces lipoproteins, to help transport cholesterol.
Lipoproteins are particles consisting of fat and protein and carry cholesterol and triglycerides through your bloodstream. The lipoprotein consists of two major forms- low density lipoprotein and high density lipoprotein.
High cholesterol is a case when your blood contains too much LDL cholesterol. high cholesterol invites many health problems including heart attack or stroke if it is left untreated. It doesn’t have any symptoms so it’s important to get cholesterol checked on a regular basis.
Bad cholesterol is LDL that carries cholesterol to your arteries. If LDL level is too high it can also build up on the walls of your arteries which is also known as cholesterol plaque. Touchwiz can narrow your address, increase the risk of blood clots and limit your blood flow.
Good cholesterol is considered as high density lipoprotein that helps return LDL cholesterol to your liver to be removed from your body and prevents the clash royale from building up in your arteries.
Why do few people have higher cholesterol than others?
People with overweight or obese tend to have lower cholesterol as compare to thin person. It depends from person to person and lifestyle to lifestyle.
Here are some of the common reasons for high cholesterol.
Smoking cigarettes doesn’t directly cause high cholesterol but it’s a major proven risk for heart disease and stroke and the rest increases if you have high LDL cholesterol level.
Your diet plays a vital role in our heart health, however it’s not as simple as avoiding fat. just like eliminating processed food that contains trans fat you should also limit intake of saturated fats that come mainly from animal products. So instead of that you should intake unsaturated fats like those found in avocados nut seeds and olive oil.
Such a condition is rare and may make some people genetically prone to high cholesterol. In heterozygous the person has the inherited abnormal gene from one parent only whereas in humans riders the person has two copies of abdominal gene one from each parent.
If someone has FH or if you have a parent or sibling who had a heart attack in history, it’s recommended to begin cholesterol tests early
Ways To Manage Cholesterol Levels
1) Lose Weight
Maintaining a healthy weight is another important lifestyle change for lowering your cholesterol level. Although it is essential for overall health. In order to lose those extra kilos you must constantly check your diet, calorie intake and amount of physical exercise you do.
You must eat lots of protein fruits and vegetables as these things can help in curbing your hunger pangs.
2) Healthy Diet
A healthy diet which is balanced and nourishing is very important for decreasing the cholesterol levels. So you must eat a variety of whole grains serials like oatmeal and bran and fruits like pears Apple oranges. Also your diet should include lots of soluble fibres and proteins and legumes like chickpeas, lentils, kidney beans.
3) Quit Smoking
Smoking can decrease HDL and increase LDL. They are also responsible for sending cholesterol back to the liver to be stored or broken down so quitting smoking can help in lowering your cholesterol
Physical exercise is must in order to keep your lifestyle healthy. As physical exercises can help in boosting stamina, metabolism, improve your mood and keep chronic diseases at bay. exercise including walking, jogging, cycling, aerobics, yoga and swimming should be done to lower your cholesterol and eventually improve your heart health.
5) Monounsaturated Fats
Not all types of fats are bad for your health. Butt fats like trans fats and saturated fats are unhealthy and therefore should be taken in limited quantities. However monounsaturated fats presented in olive oil sunflower oil limit canola oil seed avocados helps in reducing LDL and increasing HDL. Moreover it helps in reducing the oxidation that contributes to clogged arteries.
6) Manage Stress Levels
Everyone has stress in today’s life but we need to manage stress as it can directly affect our heart. in order to manage the stress level one should go for laughter therapy, watch comedy movies or shows. Take a deep breath when in excessive stress.
Cut down high cholesterol and decrease heart attack risk
Working out is the key to staying healthy. Regular aerobics and exercise will help you in decreasing the risk of cardiovascular disease. Moreover in order to improve cholesterol levels and lower your blood pressure as well as risk for heart attack and stroke you need to do an average of 40 minutes of moderate to vigorous intensity aerobic activity 3 or 4 times a week. However 150 minutes of moderate exercise for 75 minutes of vigorous exercise per week is perfect for cardiovascular health.
Examples of moderate intensity exercise includes walking briskly for 3 miles per hour or faster, by cycling 10 miles per hour or slower, playing tennis and gardeningOn the other hand vigorous intense exercises include race walking, jogging/ running, swimming laps, aerobic dancing and hiking uphill.
So, in order to leave a happy and healthy lifestyle you must do physical exercise regularly and intake unsaturated fats to avoid high cholesterol that can lead to heart attack and stroke.