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Hypercholesterolemia Tips

Interesting Facts About Cholesterol!

MBBS, MD - Medicine, SR(Cardiology), PGDHA
General Physician, Delhi
Interesting Facts About Cholesterol!

Do you know that cholesterol is found in baby formula and has got some surprising facts about them? Cholesterol is a waxy, fat like substance which is present in all your cells, and your body’s cholesterol level says a lot about the health of your heart in the future. Having high cholesterol increases your risk of acquiring heart diseases and hence, you should try to maintain a normal cholesterol level. 
 

Here are some surprising facts about cholesterol, which you should know about:

  1. You cannot live without cholesterol: We are born with cholesterol in our bodies and infants get more cholesterol from mother’s milk. This is why cholesterol is added to baby formula. All the hormones and cells of your body need cholesterol for proper functioning. It also builds the cells and helps the liver to prepare fat processing acids.
  2. One out of three adults have high cholesterol: It is important for all people above the age of 20 to get a cholesterol checkup every five years. According to studies, around 32% of adults in the USA have got high cholesterol levels. Your cholesterol levels may also be affected by factors such as your diet and stress.
  3. High cholesterol can be genetic: Genetics is a major influencing factor in high cholesterol levels. Research has proven that almost 75% of high cholesterol cases are genetic in nature while 25% occur because of diet.
  4. Children can have high cholesterol as well: There is a common misconception that high cholesterol is an issue involving adults only. However, children may also have high cholesterol and it is recommended for you to get your child tested at an early age. For children who are obese and have a family history of heart attacks and high cholesterol, a selective screening is important.
  5. Sweating raises the levels of good cholesterol: Sweating is good for increasing the levels of good cholesterol in your body. You should follow a healthy diet including food items like avocado and salmon. Working out is also important for raising your HDL levels, which prevent heart disease.
  6. Supplements may help in lowering cholesterol levels: The first option for controlling your cholesterol levels is to work out regularly. If you are at a risk of heart attack or have hypercholesterolemia, you have to bank on supplements such as plant stanols and sterols. You can also take cholesterol reducing medications such as statins.

Earlier, the medical community was reserved about prescribing cholesterol lowering medicines and they were given only to critical heart patients. In modern day, statin treatment is recommended to people who have even little chances of heart attacks or stroke.

10 Foods That Can Help Lower Cholesterol Levels!

Bsc - Home Science
Dietitian/Nutritionist, Delhi
10 Foods That Can Help Lower Cholesterol Levels!

Food plays a vital role in lowering cholesterol apart from timely medication. Here is a list of 10 foods that contribute to a great extent in lowering the cholesterol level:

  1. Oats: Changing the morning meal is the first action you should take. Oatmeal can bring down the LDL level to a staggering 5.3 percent in a matter of 6 weeks. It contains beta-glucan, which is capable of absorbing the LDL present in the blood.
  2. Red wine: You can cheer to reduce cholesterol with a glass of red wine in hand. A study conducted by the Universidad Complutense de Madrid in Spain found that red wine can reduce the cholesterol level up to 9 percent owing to a vital component known as Rioja present in it.
  3. Salmon Fish: Fatty and salmon fish contains Omega-3 fatty acids. They are known to be extremely effective for diseases such as dementia, cardiovascular diseases and much more. A study conducted by the Loma Linda University found that Omega-3 can increase the HDL by up to 4 percent. 
  4. Nuts: Nuts can reduce the cholesterol by up to 9.3 percent, a study by the American Journal of Clinical Nutrition revealed. 1.5 oz of regular consumption of nuts greatly helps in bringing down cholesterol. Since nuts are very rich in protein, portion control is necessary to refrain from putting on weight.
  5. Beans: A research conducted by the Arizona State Polytechnic University revealed that adding beans to soup can bring down the LDL up to 8 percent. Owing to their rich fibre content, they effectively absorb cholesterol. Some of the beans that can be tried include kidney, black and pinto beans.
  6. Cocoa: A study conducted by the AJCN reported that the daily intake of cocoa increases the HDL by over 20 percent in 3 months. Due to its high antioxidant content, it streamlines the blood flow and doesn’t let platelets stick together.
  7. Garlic: 2-3 cloves of garlic per day can dramatically reduce cholesterol-limiting LDL into the artery. It can prevent other conditions such as blood pressure, infections and blood clotting. Garlic can be consumed with any regular dish. 
  8. Olive oil: Olive oil has multiple health benefits. It contains a compound known as MUFAs that lowers cholesterol and helps to get rid of abdomen fats. You can use it with salads, roast vegetables and marinate chicken.
  9. Avocado: Avocado contains monounsaturated fat that helps to raise the level of HDL and lower the LDL in the body. It contains Beta-sitosterol that absorbs cholesterol and brings down the count of it in the body. Owing to its high-calorie content, portion size should be looked into.
  10. Margarine: Two margarine can lower the LDL level-up to 14 %. They are capable of absorbing cholesterol from the bile. It can be consumed with toast in the morning or as a snack in the evening.
330 people found this helpful

Obesity - A Leading Cause Of Death Worldwide!

Doctor of Medicine (M.D.), MBBS Bachelor of Medicine and Bachelor of Surgery
General Physician, Bangalore
Obesity - A Leading Cause Of Death Worldwide!

Obesity is a medical condition in which excess accumulation of body fat creates an adverse effect on health. Obesity is a leading preventable cause of death worldwide, with increasing rates in adults and children. In 2015, 600 million adults and 100 million children were obese. Obesity is more common in women than men.It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waist-hip ratio (WHR) and total cardiovascular risk factors. Body mass index is closely related to both percentage body fat and total body fat.

It is defined as the subject's weight divided by the square of their height and is calculated as follows:

BMI = m/h2(Where m and h are the subject's weight and height, respectively)Waist-hip ratio is the dimensionless ratio of the circumference of the waist to that of the hips. This ratio is calculated as waist measurement divided by hip measurement (W ÷ H)The WHR has been used as an indicator or measure of health and the risk of developing serious health conditions.

The BMR of the body is classified into the following types:

BMI (kg/m2)   Classification up to 18.5 Underweight18.5–25.0 Normal weight25.0–30.0
Overweight 30.0–35.0 Class I obesity 35.0–40.0

Class II obesity  

40.0 and above

Class III obesity

Causes-

Conservative management

  1. Diet: Limit energy intake from total fats and sugars and increase consumption of fruits, vegetables, legumes, whole grains, and nuts.
  2. Eat consistently: Resist the urge to overeat. Your food intake should follow a regular routine. Overeating not only upsets your routine but also impacts your metabolism.
  3. Breakfast: Never miss your breakfast. Breakfast is a crucial meal; it also helps stave off hunger later on in the day, which often leads to overeating and snacking.
  4. Monitor yourself: Keep a close check on what you eat and regularly weigh yourself.
  5. Physical activity: Perform at least 200 minutes of moderate-intensity exercise each week. This schedule should be spread out over at least 3 days.
  6. Watching TV:  Limit watching TV to no more than 10 hours each week.

Surgical management

The surgical management of obesity involves the following two procedures:

  • Restrictive procedures
  • Malabsorptive procedures
7608 people found this helpful

Heart Disease - How Men And Women Do Not Face Equal Risks?

DM - Cardiology, MD - Medicine, MBBS, Observership
Cardiologist, Ahmedabad
Heart Disease - How Men And Women Do Not Face Equal Risks?

Heart disease doesn't affect all women in the same way and neither does it have the same warning signs as heart diseases in men. For women, heart disease is a bigger threat than breast cancer. Cardiovascular diseases also kill more women than men as the disease progresses differently in men and women. Here are a few things you should know about heart diseases.

Women have more atypical symptoms of heart attacks: The classic symptoms of heart attacks are pain in the left arm, chest pain and heart palpitations. Though women may exhibit these symptoms, they are more likely to have atypical symptoms. These include nausea, stomach aches, pain in the shoulders and upper back and extreme fatigue.

Preeclampsia and gestational diabetes can increase risks of heart disease: Even though your blood pressure may go back to normal and conditions like preeclampsia or gestational diabetes may go away post pregnancy, their effects linger on. The risk of heart disease for a woman who suffered from preeclampsia doubles while gestational diabetes can cause glucose intolerance leading to obesity or other such conditions which are risk factors for heart diseases.

Hot flashes could be a sign of heart problems: Hot flashes are usually associated with menopause but may also be a symptom of underlying heart problems. Hot flashes that occur after a exerting a strenuous effort on something can be a sign of angina in women.

Men and women do not face equal risks: Traditional risks to heart diseases such as cholesterol, obesity and high blood pressure affect both men and women but some factors such as diabetes, stress, depression and smoking affect women more than they affect men. Since women tend to lead a more sedentary lifestyle than men, a lack of exercise also affects them more than it affects men. In addition, a low level of estrogen can also increase the risk of cardiovascular conditions. This is usually seen after menopause.

Metabolic syndrome increase your risk of getting a stroke:

There are five metabolic risk factors for heart disease. If you have 3 or more of them, it is termed as metabolic syndrome. These risk factors are:

  1. A waist circumference of more than 35". This is also called abdominal obesity
  2. A triglyceride level higher than 150 mg/dL
  3. A low level of good cholesterol i.e. HDL cholesterol that is less than 50mg/dL
  4. High blood pressure
  5. High blood sugar. This could also be a sign of diabetes.

While some factors like genetics are out of our control, most of these factors can be controlled by conscious lifestyle changes. Your doctor may also prescribe medication for the same. Heart disease can occur at any time so do not take your heart for granted.

1800 people found this helpful

Know The Amazing Benefits Of Pumpkin Seeds!

Bachelor of Ayurveda, Medicine & Surgery (BAMS), PG Dip Panchakarma, PG Dip Ksharsutra For Piles, Pilonidal, Sinus & Fistula Management, Post Graduate Diploma In Hospital Administration (PGDHA), Certificate In Diabetes Update
Ayurveda, Navi Mumbai
Know The Amazing Benefits Of Pumpkin Seeds!

Pumpkin seeds are a perfect choice for a healthy snack to munch on during boring afternoons. They are not just tasty, but immensely healthy. These seeds can be called as nutritional powerhouse that are packed with nutrients, which are required for the overall sustenance of health. Some of the most impressive benefits of pumpkin seeds include:

  1. Magnesium for healthy heart: One-fourth cup of pumpkin seeds contains about half of the regularly suggested intake of magnesium which in turn helps the body in performing a wide range of vital physiological functions. When an individual takes the required amount of magnesium, it boosts the production of ATP, synthesis of RNA molecules, rhythmic pumping of the heart, proper formation of the tooth and bone and relaxation of the veins and vessels carrying blood. It has been shown that eating pumpkin seeds regularly keeps the blood pressure under control and reduces the risk of heart attack and stroke as well.
  2. Zinc for assisting immunity: Pumpkin seeds are also a good source of zinc, and one ounce of this seed contains about 2 mg of the mineral. Zinc is essential for the body for a host of reasons such as immunity, growth of cells, proper sleep, lifting mood, replenishing the senses and is critical to eye and skin health. It is also known to help in regulating the insulin levels and improving male sexual power. Quite many people around the world do not get the right supply of this beneficial mineral due to mineral depletion of soil, effects of harmful drugs and consumption of plant-based diets. One can consume pumpkin seeds daily to combat common health issues such as cold and flu, depression, skin problems and acne and chronic fatigue.
  3. Omega-3 fatty acids to control cholesterol: Nuts and seeds including pumpkin seeds are known to be viable sources of Omega-3 fatty acids or alpha-linolenic acid. It is required by all individuals and the body then converts it to the more useful fats called the DHA and EPA. By eating an ounce of pumpkin seeds every day, one can intake an excellent source of good cholesterol.
  4. Tryptophan for restful sleep: Tryptophan belongs to the amino acid group. This is a protein building block found in abundance in the pumpkin seeds. This tryptophan is converted into serotonin by the body which in turn is transformed into melatonin or the sleep hormone. Those who have trouble sleeping can take a handful of pumpkin seeds along with some fruit pieces right before going to bed to see desirable results. The pumpkin seeds will supply the body with the required amount of tryptophan which will be converted to the sleep hormone and promote a restful sleep all through the night.

The pumpkin seeds can be stored and carried easily and require no refrigeration. Charged with a lot of nutrients ranging from copper to manganese, zinc to protein, pumpkin seeds should be considered as a healthy snack that can regularly be taken to enjoy a host of health advantages.
 

8482 people found this helpful

Managing High Cholesterol With Homeopathy!

MD - Bio-Chemistry, MF Homeo (London), DHMS (Diploma in Homeopathic Medicine and Surgery), BHMS
Homeopath, Kolkata
Managing High Cholesterol With Homeopathy!

Managing High Cholesterol With Homeopathy

High blood cholesterol is supposed to be constitutional disease, so treatment should also be constitutional. Normal level can be absolutely attained and maintained if homeopathic treatment is started earlier.

Cholesterol plays a vital role in getting cardiac diseases with more prevalence.
-cholesterol is a waxy fat-like substance that the body needs to function normally.
-cholesterol is naturally present in cell walls or membranes everywhere in the body, including brain, nerves, muscles, skim, liver, intestine and heart.

The body uses cholesterol to produce many hormones, vitamin D and the bile acids that help to digest fat.
Cholesterol deposits are components of plaques that cause narrowing and blockage of coronary arteries produces ischemic heart disorder.
Being insoluble in blood cholesterol is carried in the blood by molecules called lipoproteins.

The three main types are-

  • LDL (low-density lipoprotein)/bad cholesterol- due to its bad effect on the heart. Ldl carries cholesterol from liver to cells. If it is too much carried, get deposited on the walls of arteries and makes blood vessel hard and narrow
  • HDL (high-density lipoprotein)/good cholesterol- due to its good effect on the heart. Experts said HDL prevents arterial disease. Hdl takes cholesterol away from cells and back to liver where it might be broken down or expel from body as waste.
  • VLDL (very low-density lipoprotein)- is the highest amount of triglycerids and is smallest mass of lipoprotein produce by the liver from carbohydrates and carried to other tissues for storage.
  • Triglycerids-these are chemical forms in which most fats exist in body as well in food. Triglycerids in association with cholesterol form plasma lipids. Triglycerids in plasma originate from fats in our food or made in the body from other energy sources such as carbohydrates. Calories we consume but are not used immediately by our tissues are converted into tryglycerids and stored in fat cells

Total Cholesterol=hdl+ldl+vldl

High Cholesterol Causes-
High cholesterol is a combination of environmental and genetic factor.
-obesity and dietary choices
-smoking, alcohol, and sedentary lifestyle
-altered oestrogen level will increase LDL
-mental stress raises blood cholesterol level over the long term.
-medication like b blockers, thiazide diuretics, glucoclrticoids.

Symptoms-
Routine screen blood test may elevate cholesterol level in blood. 

*Blood Test Interpretation

  • Total cholesterol level=desirable less than 200 mg/dl
  • Hdl=high risk=less than 40mg/dl in males and less 50mg/dl in females
  • Ldl=optimal less than 100 mg/dl 
  • Triglycerids=less than 150 mg/dl


Diet-
-diet low in fat
-eat more finrous fruits and vegetables
-fenugreek seeds can decrease ldl and triglycerids and increase hdl level
-choose good fat rich in omega 3
-quit smoking

Homeopathy Management-

  • fel tauri =it trears sluggish liver and eliminates fat
  • nux vomica =removes liver toxicity, treats indigestion by food abuse
  • cholesterinum =stops degeneration of arterial wall. Treats enlarged liver and gall stone colic
  • psorinum =it detoxifoes toxins in a weak individual to eliminate toxins poorely
  • uranium nitricum =treats high cholesterol with diabetes.
  • adonis vernalis =indicated in muscles of the heart are in the stage of fatty degenaeration
  • romarinus officinalis =indicated for high triglycerids
1 person found this helpful

The Hyperlipidemia Diet!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
The Hyperlipidemia Diet!

The Hyperlipidemia Diet!

Cholesterol And Lipid Profile - All You Should Know!

MBBS, MD - Internal Medicine, DM - Cardiology, Fellowship in EP
Cardiologist, Delhi
Cholesterol And Lipid Profile - All You Should Know!

Cholesterol

Cholesterol is a building block of animals. We have only one type of cholesterol, just as we have one type of water. Animals can walk, swim or fly because their cells have cholesterol. Plants have cellulose instead of cholesterol. It makes them immobile. Everything of every animal, including hair, nails, bone, blood, eggs, meat, skin, wing, milk, etc. always contains cholesterol; and everything obtained from plants is always ‘zero cholesterol’.

Most of our cholesterol is manufactured by our cells. We can get some from food. Our livers can easily excrete excess in bile. Food cholesterol does not raise the blood levels just as buying shirts does not lead to wearing two together.

Triglycerides

Cholesterol does not dissolve in water, so it is called a lipid or fat. Triglyceride is another important lipid. Oil, ghee and meat-fat are mostly triglycerides. Body uses them as fuel. Triglycerides from food enter blood directly as chylomicrons. Other foods go first to liver, and are converted to triglycerides for circulation.

Lipoproteins

Since lipids are insoluble in blood, they are transported with proteins as ‘lipo-proteins’. We have LDL, HDL, and chylomicrons. All lipoproteins contain a mixture of various proteins, fats, and other insoluble substances.

LDL and HDL are made in the liver. Fresh LDL and HDL keep entering the blood, and old lipoproteins are continuously removed. Lipoproteins trap all insoluble dirt, including broken cells and bacterial toxins, and keep our blood vessels clean and healthy. LDL and HDL work together, like mop and bucket. The liver has Kuppfer cells for safely disposing of the toxins they collect and bring.

Our blood has more toxins during illnesses, and more lipoproteins get consumed; blood levels, therefore, drop in every illness. High levels, therefore, predict good health and longer lifespan, but there are exceptions to this rule. Sometimes, there is accumulation of old toxin-filled lipoproteins in blood. Egs: In familial hypercholesterolemia clearance of old LDL by liver is slow. Similarly, alcohol slows removal of HDL; torcetrapib prevents HDL-LDL cooperation. In such situations, high levels of LDL or HDL increase blockages.

Statin medicines help by clearing old LDL from blood, but most lipid medicines just change the blood report without improving health.

Cholesterol and Blockages

Food cholesterol has virtually nothing to do with blockages. Blockages occur because of modern lifestyle. Unlike pre-modern hunter-gatherers who fed on forest foods, we eat a high glucose agricultural diet. Thankfully, our liver does not allow too much glucose into the blood, otherwise, our blood glucose would shoot up to over one thousand after every meal! The liver converts sugars into triglycerides and circulates them as VLDL.

Modern diets keep the liver busy manufacturing triglycerides from glucose; this predisposes us to diabetes and fatty liver. Fasting triglycerides should be less than 150. Higher values suggest that the diet contains too much glucose or alcohol.

Glucose damages artery endothelium, and also changes our LDL to small dense LDL. The cholesterol inside blockages comes from harmful, small dense LDL.

Lipid Profile

Lipid Profiles ‘tests’ are quite popular, but not very helpful. Lipid Profiles have poor predictive value.

The lipids we measure are mostly from liver, not food. Cholesterol, triglycerides and HDL are measured. All the other numbers are usually arithmetic. E.g.: VLDL is triglycerides divided by 5. Additional measurements like apo A, B, Lp(a) etc. do not help much.

Cholesterol levels below 300 are normal. Levels persistently above 300 (or LDL levels above 220) suggest familial hypercholesterolemia. Much lower levels of cholesterol and LDL are presently advocated. The dangerous cholesterol levels have been changed from 350 to 270, 250, 220, 200, 170, 150 etc.; and safe level of LDL is being continuously reduced. These recommendations are motivated. In 1945, a heart disease scare was started in the USA. Large research programs were rolled out to ‘find the cause’ of the ‘number 1 killer’, and they promoted the cholesterol theory the whole world now believes.

High Triglycerides and low HDL is called atherogenic dyslipidemia (blockage causing lipid abnormality). Focus on these for protecting health. They usually stay perfect with a diet low in sugar, starch and alcohol.

Summary

Cholesterol is present in animal bodies for the same reason that wood is present in plants. LDL and HDL are two types of blood cleaning lipoproteins; they are not two types of cholesterol. Both these are good and essential for health. High triglycerides and low HDL are the commonest abnormalities in people prone to heart attacks. These improve with low glucose/fructose diet or exercise. Cholesterol found in blockages is not food cholesterol, it is small dense LDL. Blockages are caused by glucose-rich diets.

2070 people found this helpful

Ayurveda's Common Sense Ways to Keep Your Heart Healthy!

BPTh/BPT, Diploma In Ayurvedic Medicine (DAM), Diploma In Naturopathy & Yogic Science (DNYS)
Ayurveda, Rajkot
Ayurveda's Common Sense Ways to Keep Your Heart Healthy!

The modern age is full of tensions and stress, expecting peaceful mind and healthy lifestyle is just impossible. To prevent common diseases and living a healthy life requires keen knowledge of the main organ of the body, that is the Heart. The heart is a muscular organ which works like an engine and provides fuel to run human body by pumping blood. Our heart has two chambers which separates the oxygen rich blood from oxygen poor blood and each time you breathe the valves of heart opens and closes. There are many cardiovascular diseases that are caused due to the blood vessel and heart issues like lack of flexibility, blockage, fatty plaques of the arteries or lack of strength of the parties.

The modern medical systems suggest surgical treatment for the cure of the heart problems but on another hand, Ayurveda targets the deep root cause of the disease. The best cure for heart diseases is to adopt a holistic approach named Ayurveda the part of the great Indian heritage. This is not only based upon the ancient principle but many researchers worked and proofed that heart issues are reversible with the help of Ayurvedic treatment.

As Ayurveda believes in the natural ingredients for treatment, many remedies are available in our surrounding. Here are some commonly recommended remedies to prevent and cure heart diseases by Ayurveda.

  1. Triphala: To reduce the blood fat level and high cholesterol Triphala- the mixture of three herbs named Amalaki, Bibhitaki, and Haritaki. This handles the causative issues of blood fat and cholesterol and keeps the heart healthy.
  2. Ashwagandha: This is a wonder herb to reduce tension from mind and body and provide strength to the heart muscles.
  3. Chaywanprash: this is the mixture of various herbs like sugar, honey, ghee, Indian Gooseberry (amla), jam, sesame oil, berries, herbs and various spices. Chaywanprash is an herbal jam which strengthens the heart muscles and boosts up the immune system as well.

These three are the most common and easily available remedies for heart problems. Other than these three garlic, ginger, turmeric, saffron, arjuna, guggul, etc. herbs which are good for heart diseases and provides a complete cure. I would suggest consulting an expert Ayurvedic physician for the better results and proper guidance instant of trying self treatment.

3412 people found this helpful

Cholesterol - Healthy Style That Help Combat it!

Dr. Indranil Dutta 87% (10 ratings)
MBBS, MD
Internal Medicine Specialist, Kolkata
Cholesterol - Healthy Style That Help Combat it!

Cholesterol is one of those terminologies that need a clear and fresh understanding, right from scratch. It is nothing but obvious and common for you to primarily know about the ill effects of cholesterol and what it does to your body; from increasing the risks of cardio-vascular diseases to adding to your waistline. However, it is time we all got a fresh perspective on what cholesterol is.

So, to start off, what is actually cholesterol?
It is waxy substance produced by the liver which plays an important role in the proper functioning of the cells, digestive process and synthesis of Vitamin D in the body. As cholesterol is a fat based substance that does not dissolve in blood, it is transported, throughout the body, by a protein called the ‘lipoprotein’. The lipoproteins that carry cholesterol are of two types: Low-Density

Lipoprotein (LDL) and High Density Lipoprotein (HDL)

Why is LDL ‘bad’?
LDL is known as ‘bad’ cholesterol as it is responsible for plaque formation that reduces flexibility of the arteries and tends to clog them.

Why is HDL ‘good’?
HDL is known as the ‘good’ cholesterol because it gets rid of excessive LDL from the arteries and transports them to the liver where they can be broken down. Too much of bad cholesterol in the body can lead to clogged arteries that may result in stroke or a heart attack. Now that you know that too much LDL cholesterol is bad for you, you need to keep it under control while raising the good cholesterol (HDL) levels.

In order to do that, you need to make certain modifications in your lifestyle.

Some of them can be:

  1. Eat foods that are good for the heart: Avoid eating saturated fats and trans-fats as they raise LDL levels in the body. Instead, choose foods that are rich in the heart healthy monounsaturated fats such as almonds and olive oil. Also, include foods that are rich in Omega-3 fatty acids such as fish oil; these fatty acids increase HDL levels in the blood.
  2. Exercise regularly: Exercise not only helps you to lose calories but also increases the good cholesterol levels in the body. Aim for 20-30 minutes of cardiovascular exercises in the form of brisk walking, running or cycling to keep your heart muscles healthy.
  3. Stop smokingSmoking can cause the blood vessels to narrow down, thus increasing blood pressure, owing to the constriction of the blood vessels. Quit smoking right away and your ticker will thank you for it. Remember to limit alcohol consumption as well.
  4. Maintain optimal weight levels: It’s time to get rid of all the excess fat from the body, especially the visceral fat (abdominal fat). Obesity increases the risk of heart diseases and also has a negative effect on the cholesterol levels.
1 person found this helpful
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