Your health is in your hands, they say. These days cholesterol, blood pressure and diabetes are diseases that we hear about almost every other day. Cholesterol is a fatty substance in the blood that is useful in limited amounts but is harmful when it rises above normal levels in the blood. High levels of LDL cholesterol are considered harmful, especially to the heart where it damages the coronary arteries (the vessels that supply the heart).
General Surgeon Major (Dr) Manish Jajodia (Retd) shares ways that you can lower blood cholesterol levels whether you use cholesterol lowering drugs or not.
1. Increase soluble fiber in the diet Eating soluble fiber can lower cholesterol levels by reducing its absorption into the bloodstream. Pears, apples and beans and oatmeal contain soluble fiber.
2. reduce saturated fat– Look for polyunsaturated fats when consuming fats as saturated fat raises bad (LDL) cholesterol.
3. Eat food rich in omega 3 fatty acids Although omega 3 fatty acids do not lower cholesterol, they certainly have beneficial cardiovascular effects.
4. exercise 30 minutes daily To increase the good cholesterol (HDL). It protects the heart from heart disease. Lose some weight by adding exercise to your routine.
5. kick butt and drink (if you have to) In Moderation: Smoking is harmful to the lungs and heart. Quitting smoking increases the good cholesterol (HDL) which provides a protective shield to the coronary arteries. Moderate drinking has been linked to higher levels of good cholesterol but even so, drinking may not be recommended.
If one has to drink, he should drink in moderation.