Ways To Maintain Cholesterol Level

Cholesterol Meter Gauge, Vector Illustration isolated on White Background.

It is very important for us to know how a heart attack happens. It happens because of sugar, high blood pressure, high cholesterol, smoking, and a lot of stress. So the risk factor causing the heart attack is high cholesterol. Each cell has cholesterol but when this cholesterol goes out of range it can cause many problems. Everyone age 20 and older should have his/her cholesterol measured at least once every five years.

Normal blood cholesterol is <200mg/dl
Borderline high cholesterol is200<239 mg/dl
High cholesterol >240mg/dl

1. Get your cholesterol checked
A person should get regular screening due to a change in lifestyle and decreased level of activity as they age. And if a person has a history of heart disease he/she should get more frequent checkups. Cholesterol is a screen by a blood sample that is analyzed in a lab. Cholesterol levels will appear by 3 numbers high-density lipoprotein, low-density lipoprotein, and triglycerides. HDL is good cholesterol because it maintains bone and joint function. LDL is bad cholesterol because a high level can slowly block the arteries. Triglycerides are a common type of fat in the body that increases the risk of heart disease, diabetes.

2. Healthy diet

(a) A person should consume 20 to 35 grams of fiber every day. A diet rich in fiber is important for HDL and LDL cholesterol. Food items rich in fiber are oats, bran, barley, bean, etc.

(b) A healthy diet should include a variety of fruits and vegetables. A person should eat 3-5 servings of fruits and vegetables every day. It also helps in lowering LDL and maintain cholesterol.

(c) A person should consume lean protein and seafood like salmon, soybeans, tofu soy milk, etc.

(d) Add omega3 to your diet to improve the balance of LDL and HDL and reduce triglycerides. Items high in omegs3 include fish, walnuts, flax, and flaxseed oil.

3. Improve your lifestyle

(a) A person should maintain a healthy weight and should avoid obesity. A person should determine their body mass index and check whether they are at a healthy weight or not according to height. Obesity leads to a high cholesterol level causing many problems.

(b) A person should exercise daily. Exercise helps in Increasing HDL, reducing LDL and lowering triglycerides. To maintain normal cholesterol a person needs to exercise 30 minutes daily.

(c) Stress can cause an increase in high cholesterol and can affect your health directly. a person should use different techniques to avoid stress like yoga, dancing, singing painting, etc.

(d) Smoking lower good cholesterol and increase bad cholesterol. a person should quit smoking for improving blood circulation and cholesterol.

(e) Excess consumption of alcohol leads to a rise in triglycerides. a person should not drink more than 2 drinks in a day.


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