Cholesterol is one of the essential components of the walls of the arteries. Cholesterol is inherently present in the walls of the artery. Only a limited amount of dietary cholesterol must be taken in. Only 40% should come from the diet that we eat. However due to the enormous amount of fast food and fried junk that we so often eat, cholesterol levels are booming beyond control. Cholesterol is one problem in the system that can be dealt with only by the intake of a proper diet. The body manufactures cholesterol regardless of the dietary cholesterol. Excess cholesterol piles up in the arteries, narrowing them down. This may lead to disorders such as arthrosclerosis.
Good cholesterol levels can easily be maintained by following a healthy diet and exercising to keep the heart fit.
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Criteria for Cholesterol
Cholesterol is one of those threats that you are most vulnerable to if you
- Have a high blood pressure problem
- Are a man above the age of 45 or a woman above the age of 55
- Are a regular smoker
- Have a problem of cardiovascular disorders in your family
- Are usually inactive when it comes to physical activity
- Have diabetes
Maintaining healthy fat and lipid levels in the circulatory blood is of utmost importance to your health. Increased cholesterol levels can cause problems such as heart attacks and associated problems.
Managing high cholesterol levels
You need to commit to the fitness regime that you will be provided with. Regular activity can help keep your heart fit. Cholesterol problems can easily jump back is the diet is not proper.
Hence you must always follow a proper diet and dodge fast food as much as possible. Here are some tips from which you can benefit
- Consume saturated fats only up to 7% of the total calories
- You must limit the fat up to 25-30 of the total calories
- You must keep your sodium levels in check, prepare food with as little salt as you can
- Dietary cholesterol must be reduced to only 300mg per day
- The amount of soluble fiber that you take in everyday should be within 10-26 g only
- 2 servings of fish per week can help you maintain your condition
- Take 2g of plant sterols every day, if possible
- Exercise regularly to attain a healthy body weight, and work towards maintaining it
- Indulge in at least half an hour of physical activity. Brisk walking, swimming, jogging or cycling are extremely beneficial in managing cholesterol levels
Diet management is a major aspect of cholesterol level management. If you eat healthy you can easily combat the booming cholesterol levels and the problems that they cause.
Here are a few eatables that can prove to be pretty beneficial
- Apples are rich in fiber and also contain a high amount of vitamin A and C. Apples are very good for the heart.
- Green leafy vegetable and salads are extremely effective when you want to manage your cholesterol.
- Taking a limited amount of extra virgin olive oil can be very healthy for your heart.
- Fruits such as blueberries and black currants are very good for the heart. Have them with yogurt and some bran and you have an instant breakfast hit which is good for the heart as well.
- Carrots are a great source of Vitamin A and E. They are good for the heart and the best part about them is that you can much on them raw too. They make for a great nibbling snack.
- Papayas and raspberries are amazing for your cholesterol as well as for your skin. They make for amazing smoothies and also cater to your craving for something sweet.