Cholesterol is a structural part of a cell, the smallest unit of the human body. This cholesterol in its two distinct forms namely, high-density cholesterol and low-density cholesterol, has features that harm or prevent the body from cardiac disorders, high blood pressure, and other ailments.
A high level of cholesterol harms the body and accumulates in the arteries leading to the risk of cardiac disorder. High blood cholesterol may keep you at a high risk of cardiac disease but not necessarily show symptoms of a heart ailment.
The good cholesterol, also called high-density cholesterol levels, must be optimized so that the body is not much affected. A less than 40mg\dl of HDL combines to form the highest risk to the individual along with raised LDL. At high risk are those who have had a recent cardiovascular problem, heart attack, or have a family history of cardiac disorder or used to smoke a cigarette in the past.
A low HDL and High LDL are linked to increased atheroma development in arteries, and this may lead to heart attack, peripheral vascular diseases, and stroke. Therefore, it is essential to check the value of cholesterol in your blood and fight high low-density cholesterol.
Factors leading to High Cholesterol
- Food: The intake of one’s diet and what all is included makes it the first factor that affects your cholesterol or fat level. Trans fat, saturated fats, junk food increases terrible cholesterol.
- Heredity: A medical history of cardiac problems or high cholesterol does factorize in heart attacks due to hypercholesterolemia.
- Medical condition: Those suffering from hyperthyroidism, Kidney, or liver disease may have elevated levels of triglycerides and LDL.
- Age, gender are other factors, which make the individuals at high risk of elevated cholesterol levels. For example, after menopause, women tend to have high blood cholesterol.
- Weight: Obesity also leads to more triglycerides and high cholesterol levels. And they are at increased risk of heart diseases too.
- No Exercises: Exercises decreases LDL and increases the good percentage of cholesterol. It improves life quality as well as promotes overall health and delays any cardiac ailment in the early part of life.
Knowing that multiple factors can take you closer to the risk of a heart attack, its best to reduce or maintain healthy cholesterol levels in your blood.
Reducing risk of heart ailment and lowering high cholesterol levels:
The first step to take care of is for the food you eat. Food that we eat should be healthy and without any harmful substance, excess fat or triglycerides. Stroke, cardiovascular diseases, and atherosclerosis are due to raised LDLs and plaque formation by cholesterols. To reduce the risk of cardiac diseases especially to those who have heredity or history of heart attack must ensure that they take a balanced diet that is rich in nutrients, fiber with low-fat levels.
We get nutrients from the food we intake; the following list will help you chart a cardiac disease-free diet:
- Beautiful green vegetables: If you are vegetarian, you can keep yourself healthy without much effort. High nutrient vegetables, green leafy vegetables, and high fiber helps our body gets the most and keep the bad cholesterol in the optimum range. Four servings of nuts in a week, and green vegetables with whole wheat once a day is vital for a healthy heart.
- Watch your calories: When you find taste, you forget calories! Calorie-conscious may be worried about adding more flab to their body, but those who know how harmful saturated fats are they look to make food in olive oil, canola, and peanut oils. Also, limiting fat in your diet and taking in fruits instead of fried snacks will undoubtedly help your body to stay fir in the long run.
- Say Yes to Proteins: Eating a high protein diet helps the body to get essential omega -3 fatty acids, which reduce cholesterol levels. Eating chicken, fish, and vegetable protein is better than the red meat that has a high level of saturated fats leading to elevated LDL levels in the blood.
- Eat at intervals: Eating food at two to three hours intervals help the body take the required nutrients without stuffing the stomach and overeating. Min meals keep cravings for junk food away, leading to healthy snacking habits.