Asked for Male, 46 years old from Raichur
Factors that can lead to high cholesterol:
A diet high in saturated fat – Saturated fats are found in animal products such as dairy, meats and also in cakes, biscuits and pies.
Sedentary lifestyle – Lack of exercise may increase ‘bad’ LDL cholesterol and decrease ‘good’ HDL cholesterol.
A family history of high cholesterol – One in every 500 people also has a gene which means that they have abnormally high levels of cholesterol.
Overweight – If you have too much body fat, especially in your waist area, you are at a higher risk of health problems. However you cannot see if you have raised cholesterol and it can affect both those that are normal and overweight.
Age – Cholesterol generally rises slightly with increasing age.
Smoking – Smoking lowers HDL cholesterol levels and increases the tendency for blood to clot.
Excess alcohol consumption – Moderate use of alcohol can increase ‘good’ HDL cholesterol. However, increased alcohol consumption brings other health dangers, such as alcoholism, high blood pressure, obesity, stroke and cancer.
A few changes could help protect you from this hidden condition:
• Try to keep your consumption of saturated fats to a minimum.
• Aim to replace saturated fats, with moderate amounts of ‘good’ fats also known as monounsaturated and polyunsaturated fats.
• Grill, steam, boil and bake foods instead of frying and roasting.
• Eat plenty of fibre-rich foods.
• Enjoy healthy snacks such as fruit, nuts and seeds, olives etc.
• Eat at least two portions of fish per week, one of which should be oily (Choose from salmon, mackerel, sardines, pilchards or herring).
• Include foods enriched with plant stanols/sterols, which are clinically proven to lower ‘bad’ LDL cholesterol as part of a healthy diet and lifestyle.
• Stay physically active. at least 30 minutes of moderate intensity exercise on five or more days of the week.
• Avoid smoking.
• Try and manage your stress levels.
Foods to avoid
Limit saturated fats and oils, such as butter, palm oil, and coconut oil. Instead, use soft vegetable oils, such as olive or canola oil.
Avoid trans fats or partially hydrogenated vegetable oils. These oils go through a process that makes them solid. They're found in some hard margarines, snack crackers, cookies,and chips.
Limit fatty meats such as corned beef, , ribs, steak, ground meat, hot dogs, sausage, bacon, and processed meats . Also limit organ meats like liver and kidney. Replace with skinless chicken or turkey, lean beef, pork, lamb, and fish. Try some meatless main dishes, like beans, peas, pasta, or rice.
Limit meat, poultry, and fish to no more than two servings, or 140 g, a day. Remember that a serving is about the size of a deck of playing cards.
Limit egg yolks.
Limit milk products that contain more than 1% milk fat. This includes cream, most cheeses, and nondairy coffee creamers or whipped topping (which often contain coconut or palm oils). Instead try fat-free or low-fat milk (0% to 1% fat) and low-fat cheeses.
Limit snack crackers, muffins, quick breads, croissants, and cakes made with saturated or hydrogenated fat, whole eggs, or whole milk. Try low-fat baked goods, and use any spreads or toppings lightly.
Instead of using butter or margarine on bread, try dipping it in olive oil.
Avoid fast foods like hamburgers, fries, fried chicken, and tacos. They are high in both total fat and saturated fat. When you eat out, choose broiled sandwiches or chicken without skin, salads with low-fat dressing, and foods that aren't fried. Ask the server to leave off the cheese and high-fat dressings like mayonnaise.
Foods that decreasse CHOLESTROL
1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.
2. Fish and omega-3 fatty acids
Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.
I recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:
• Lake trout
• Albacore tuna
You should bake or grill the fish to avoid adding unhealthy fats. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the benefits, but you won't get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
3. Walnuts, almonds and other nuts
Walnuts, almonds and other nuts can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren't salted or coated with sugar.
All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.