1. Eat heart-healthy foods A few changes in your diet can reduce cholesterol and improve your heart health:
Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
2. Exercise on most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
Taking a brisk daily walk during your lunch hour
Riding your bike to work
Playing a favorite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.
3. Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
Within three months of quitting, your blood circulation and lung function begin to improve
Within a year of quitting, your risk of heart disease is half that of a smoker
Venkataramana Heart & Maternity Hospital is one of the leading and the fastest growing Multispecialty hospitals that is centrally located in the heart of city, providing services in health care for more than a decade.
The key specialties for which Venkataramana Heart & Maternity Hospital is known for Cardiology & Cardiothoracic Surgery, Gynecology & Obstetrics and General Surgery.
Our hospital is capacity of 50 bedded with excellent Acute Medical Care services, intensive Critical Care, fully equipped operation theatres along with Excellent maintained General wards, sharing rooms, special rooms and air conditioned rooms which are under the care of highly qualified and experienced staff.
#3-206/A3/A, D.No. 10-14-587/1a, VV Mahal Road,
Reddy And Reddy's Colony, Tirupati, Andhra Pradesh-517501
Phone: 0877-2258183
E-Mail: venkataramanahmh@gmail.com
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