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Low Cholesterol Diet Tips

Say No To Cholesterol

Dr. Puneet Mahajan 90% (61 ratings)
Diploma in Cardiology, MBBS
Cardiologist, Delhi
Say No To Cholesterol

1. Eat heart-healthy foods

Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health.

Choose healthier fats. Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (ldl) cholesterol, the" bad" cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats — found in olive and canola oils — for healthier options.

Eliminate trans fats. Trans fats affect cholesterol levels by increasing the" bad" cholesterol and lowering the" good" cholesterol. This bad combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers and snack cakes. But don't rely on packages that are labeled" trans fat-free" in the united states, if a food contains less than 0.5 grams of trans fat in a serving, it can be labeled" trans fat-free"

Even small amounts of trans fat can add up if you eat foods that contain small amounts of trans fat. Read the ingredient list, and avoid foods with partially hydrogenated oils.

Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect ldl cholesterol. They have other heart benefits, such as helping to increase high-density lipoprotein (hdl, or" good") cholesterol, reducing your triglycerides, a type of fat in your blood, and reducing blood pressure. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds. Increase soluble fiber. There are two types of fiber — soluble and insoluble. Both have heart-health benefits, but soluble fiber also helps lower your ldl levels. You can add soluble fiber to your diet by eating oats and oat bran, fruits, beans, lentils, and vegetables.

Add whey protein. Whey protein is one of two proteins in dairy products — the other is casein. Whey protein may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both ldl and total cholesterol.

You can find whey protein powders in health food stores and some grocery stores. Follow the package directions for how to use them.

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 a day.

Adding physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

Taking a brisk daily walk during your lunch hourriding your bike to workswimming lapsplaying a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference.

3. Quit smoking

If you smoke, stop. Quitting might improve your hdl cholesterol level. And the benefits don't end there.

Within 20 minutes of quitting, your blood pressure and heart rate decrease. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

4. Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels.
Start by evaluating your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them.
Small changes add up. If you eat when you're bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. For snacks, munch on carrot sticks or air-popped popcorn instead of potato chips. Don't eat mindlessly.

And look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

5. Drink alcohol only in moderation

Moderate use of alcohol has been linked with higher levels of hdl cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

If lifestyle changes aren't enough.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. Make sure the changes you make are ones you can continue to do, and don't be disappointed if you don't see results immediately. If your doctor recommends medication to help lower your cholesterol, take it as prescribed, but continue your lifestyle changes. Lifestyle changes can help you keep your medication dose low.

19 people found this helpful

Low Cholesterol Diet - Seven Food Items To Try!!

Dr. Rajiva Gupta 89% (4394 ratings)
MBBS, MD - Internal Medicine, Post Graduate Program in Diabetology
General Physician, Delhi
Low Cholesterol Diet - Seven Food Items To Try!!

Cholesterol is generally regarded as something bad for the health. As a part of diet, everyone tries to avoid anything that has cholesterol in it. What needs to be understood is that not all cholesterol is bad. There is also good cholesterol, which is actually very essential for body functions. This is required for the production of essential hormones. Inadequate amounts of good cholesterol can lead to problems ranging from simple hormonal imbalances to severe issues like infertility.

The following are some food items, which contain sufficient amounts of good cholesterol and should find a place in your plate. They are essential for various body functions including hormone formation.

  1. Avocado oil: Most oil is considered bad, but avocado oil contains about 70% of good cholesterol and should be used for its heart-healthy benefits. Being a great antioxidant, it protects the heart by reducing inflammation and by improving blood pressure. Eating whole avocado is also beneficial for the heart and the body as a whole.

  2. Buckwheat: This whole grain is rich in many vitamins, quite a few minerals, and is a good provider of dietary fiber. It is also gluten-free and is rich in antioxidants, making it extremely cardio-friendly.

  3. Soy: Too much saturated fat in the diet cannot be digested and the liver converts these and stores it, which adds to obesity. Soy which is a good replacement for animal fat and even dairy products can help improve cholesterol levels and prevent fat accumulation.

  4. Salmon: This is one of the most heart-friendly food items, which is loaded with omega-3 fatty acids and good cholesterol. It lowers triglyceride levels and provides a good amount of protein for the body.

  5. Spinach: The cholesterol which settles against the blood vessels is washed off by consuming spinach – in regular quantities at regular intervals. It is also the richest source of lutein, which is known as guardian against aging diseases including hypertension.

  6. Go the nutty way: While most would consider nuts as rich in oils, truth is they are loaded with good cholesterol. Therefore, whether it is almonds or pecans, ground nuts or walnuts, nuts are great for the heart. They are also rich in minerals including calcium, copper, magnesium, and potassium and contain various vitamins. So about a teaspoon of chopped nuts should be on your plate on any given day.

  7. Dark chocolate: Again, like nuts, most of us tend to avoid chocolate, but these restrictions are only for the white ones with sugar. The dark one is extremely healthy for the heart with loaded antioxidants, which prevents clogging of arteries. It is also rich in flavonoids, which are useful in controlling blood pressure and other heart diseases. If you wish to discuss about any specific problem, you can consult a general physician.
7347 people found this helpful

How Can I Avoid Cholesterol In My Diet?

Paras Hospitals 92% (28 ratings)
Partners in Health
Multi Speciality, Gurgaon
How Can I Avoid Cholesterol In My Diet?

Cholesterol is either ingested in the food (about 25% ) we eat and some of it is produced by our body (remaining 75%). Cholesterol is needed by the body to produce steroid hormones and bile acids. It is an aspect that is required by the body and if in too much quantity, the same can cause havoc in the body. The best is to maintain the right balance of cholesterol in our diet. The same requires life style and dietary modifications.

The first step in creating your low cholesterol diet plan is to eliminate foods high in saturated fat and bad cholesterol.

Low cholesterol foods diet mainly includes:

High-Fiber Diet- Soluble fiber reduces bad cholesterol. Good food sources are oatmeal, fruits and vegetables.

Cooking oil- Fats makes about 30 % of your days in take. A combination of oils work the best. Foods rich in saturated fats are butter, ghee, cream, and cheese. These need to be taken in moderation or avoided. Avoid fried foods. Not more than 10% of total calories should be from Polyunsaturated Fatty Acids (PUFA) and the remaining should be from Monounsaturated Fatty Acids (MUFA). The best sources of PUFA are plant based oils , sunflower, corn, soybean, cottonseed and safflower. MUFA are found in the largest amounts in olive, canola, mustard, almond and peanut oils.

Avoid Trans fats- Read labels carefully and do not re use oil used for frying.

Go lean- Choose lean meat and fish. Fish is a good source of omega-3 fatty acids. Foods high in omega 3 help you lower down the risk of cardio-vascular disease. Tuna and salmon are a good source of omega-3 to name a few.

Eat a wide range of fruits and vegetables- This will help ensure that your body meets all the vitamins and nutrient requirement. Fruits and vegetables are relatively low in calories. Apples and pears are known for soluble fiber, which reduces bad cholesterol levels. It is best that you eat good quantities of the same.

Include low fat dairy products-Avoid ghee, cheese, cream, paneer and butter. Opt for lighter and healthier options.

Exercise well - Exercise at least 30 mins per day. Workout will help you burn extra fat resulting in lowering cholesterol levels.

4259 people found this helpful

Diet That Can Keep Cholesterol Under Control!

Non Invasive Services
Cardiologist, Mohali
Diet That Can Keep Cholesterol Under Control!

There is no fixed definition for the best diet. It solely depends on the health condition, requirement, and restrictions of a patient that a diet can be planned that can help deal with or prevent a particular health threat while ensuring overall good health.

Cholesterol is becoming a widely known threat responsible for inflammation and forming blood clots which may lead to strokes and heart attacks. Since it is a growing concern, it is recommended the patient follows a proper diet that can help in keeping the cholesterol level in the blood under control. To make such a best diet, below are few necessary and practical tips.

Opt For Healthier Fats
One must remember that the saturated fat found in the dairy products and red meat raise the level of the bad cholesterol or LDL, instead of reducing it. Receiving around 7 percent of the regular calorie need of the body is necessary from saturated fats. Therefore, one needs to opt for healthier saturated fats, such as canola or olive oils, monounsaturated fat products, low-fat dairy products, etc.

Increase the Intake of Fiber
The more the sources of fiber will be there in one’s diet, especially the soluble ones, the more health benefits one can have from that diet regarding the cholesterol reduction. Fresh fruits, oat bran, oats, beans, vegetables, and lentil are excellent sources of fiber and must be there in one's diet to make it the best.

Avoid having Trans Fats
Trans fats are known to increase the bad cholesterol(LDL) and reduce the good cholesterol (HDL). Therefore, eliminating sources of trans fats from one's diet will automatically contribute to keeping the cholesterol levels under control. Usually, it is the fried foods, various commercial products such as snack cakes, crackers or cakes, junk foods that are filled with trans fats and must be avoided.

Include Whey Protein
Whey protein has found to be a good source of reducing LDL or low-density lipoprotein and maintaining a balance in the overall cholesterol production inside the body. Therefore, including foods like ricotta cheese, yogurt, cereals, oatmeal, etc., each of them being rich in whey, can be a smart way of making one's diet more heart-friendly.

Add Omega 3 Fatty Acid Rich Foods
To make your diet a cholesterol reducer, try eating foods that are rich in omega 3 fatty acid. Though this particular fat is not associated with affecting the LDL cholesterol, it helps in the good cholesterol or HDL level in the blood, reducing both the triglycerides in the blood and blood pressure. Walnuts, ground flaxseeds, almonds, fishes like salmon, herring and mackerel are a few good sources of omega 3 fatty acid.

Apart from making the diet healthier and heart friendly, one should consider making some lifestyle changes such as to exercise regularly, to quit smoking, etc., to make the diet more effective and its results long-lasting.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3573 people found this helpful

Good Cholesterol Vs Bad Cholesterol

Dr. Archana Agarwal 94% (269 ratings)
BHMS
Homeopath, Kolkata
Good Cholesterol Vs Bad Cholesterol

For a long time cholesterol in totality was seen as a bad thing for your body although the truth was a little more complicated than that. Cholesterol primarily is divided into two types, one of which can be categorized as bad cholesterol and the other as good cholesterol. Let's have an in-depth look at both the categories.

LDL or Low Density Lipoprotein aka bad cholesterol: Cholesterol is a wax like chemical which is found all over the body and it has important functions to perform. Cholesterol is carried all over the body by Lipoproteins. The low density lipoproteins are denoted as bad cholesterol as they can accumulate on the walls of the blood vessels and cause blockages resulting in many ailments. LDL levels of 190 and above are considered dangerous. 

Some of the risks associated with it are:

  1. Heart disease
  2. Stroke
  3. Atherosclerosis
  4. peripheral artery disease among many others

HDL or High Density Lipoprotein aka good cholesterol: This is a form of cholesterol which is usually desired in higher quantities as it removes LDL from the system by dislodging it from the arteries and then carrying it through the bloodstream into the liver. The liver then breaks it down and removes it from the body. Thus, higher number of HDL cholesterol is always desirable. Some of the ideal numbers for HDL cholesterol within the body are:

For Women  - Ideal: 60 mg/dl, dangerous: 50 mg/dl or lower
For Men - Ideal: 60 mg/dl, dangerous: 50 mg/dl lower

The role of triglycerides:
Good and bad cholesterol levels also depend on the levels of triglycerides within the body and not just LDL or HDL cholesterol. Triglycerides are another type of fat which are used to store energy within the body, but can also affect your health. It is most associated with atherosclerosis when the levels of triglycerides are high within the body. 

Some habits that contribute to high levels of it are:

  • Lack of physical activity
  • Obesity or being overweight
  • Excesses in alcohol consumption
  • Smoking
  • Bad diet and others

Thus the good cholesterol vs bad cholesterol war also includes other factors, most of which can be easily changed by making subtle changes in lifestyle and incorporating healthier habits. This will increase the good cholesterol and the other relevant elements and reduce the bad.

4129 people found this helpful

Cholesterol and almonds

Dr. Rajesh Choda 93% (7180 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Zirakpur
Cholesterol and almonds
Cholesterol and almonds:

Almonds make a delicious and healthy snack. They are rich in vitamins, minerals, proteins and healthy fats that are necessary for the body. Here is the list of the benefits of almonds that will give you enough reasons to add almond to your diet.

Regular consumption of almonds increases the level of high density lipoproteins and reduces the level of low density lipoproteins. Almonds are high in monounsaturated fats and health promoting fats. Almonds can lower ldl cholesterol up to 15 percent for every 7 grams of almonds per day.
174 people found this helpful

Cholesterol and Health

Dr. Shubhangi Kumbhar 92% (882 ratings)
BHMS, DEMS
Homeopath, Pune
Cholesterol and Health

Cholesterol - Cholesterol is a dense, fatty substance that found in every cell of your body. It circulates throughout your bloodstream in little bundles called lipoproteins, interior of its is composed of fat, while proteins forms the exterior walls.


 

Types of cholesterol -

1) Low density lipoproteins (ldl) - its considered as a bad cholesterol form, it enables cholesterol to create plaque that build up and harden on the walls of blood vessels.

2) High density lipoproteins (hdl) - it is the good cholesterol, because it helps to reduce ldl levels. Hdl helps to transport ldl cholesterol to your liver, which removes it from the body.

3) Triglycerides - another form of fat in your blood that can raise your risk for heart disease.

4) Very low density lipoproteins (vldl) - it is a type of blood fat. It's considered one of the bad forms of cholesterol, because this can clog your arteries and lead to a heart attack.


 

Causes / risk factors -

* cigarette smoking.

* food that contains highly saturated fat and cholesterol can raise your blood cholesterol levels.

* obesity.

* hereditary / genetic factors.

* lack of exercise / low physical activity.


 

Normal values of cholesterol in adults -

* total serum cholesterol - 130 - 250 mg/dl

* ldl - 60 - 160 mg/dl

* hdl - 30 -70 mg/dl or

* serum triglycerides - 0 - 170 mg/dl


 

Prevention and treatment of high cholesterol -

Lifestyle changes -

* exercise - do 30 - 45 minutes a day of moderate cardio. It will help s to lose weight and boosts your hdl levels.

* diet - eat more fibers, eat healthy fats i. E. Nuts, olive oil, avocado all have fats that won't increase your ldl, limit cholesterol intake, i. E. Reduce high saturated fat foods like cheese, whole milk, red meats. Choose fruits, vegetables, whole grains, legumes, low fat or nonfat dairy products, fish, eat low salt diet.

* quit smoking, limit alcohol and caffeine consumption.

* do practice relaxation and breathing exercises.

* garlic - it helps to reduce high cholesterol. In the morning take a small piece of garlic and crush it and take with glass of water. The garlic contains allicin which helps to lower high blood pressure and prevents blood clotting.

* drink 8 - 10 glasses of water, per day.


 

Homeopathy treatment for high cholesterol - the goal of homeopathy is to lower high cholesterol to desired levels to prevent heart diseases.


 

1) Allium Sativum - for lowering high cholesterol + made from garlic, s so it helps in eliminating the excess cholesterol from the body by raising vitality of the patient + increased appetite, craving for meat + suffers from acidity symptoms.


 

2) Calcarea Carbonica - reduces high cholesterol in fat or overweight persons + excessive craving for boiled eggs + sensitiveness to cold air and continuous perspiration on scalp + palpitations also be complained at night or after having meals.


 

3) Crataegus Oxyacantha - acts as a tonic for heart muscles that have become weakened due to reduced blood supply to heart + dissolve the cholesterol deposits in arteries + difficulty in breathing after even the slightest exertion.

9 people found this helpful

How To Reduce Cholesterol?

Dt. Surabhi Jain 91% (1769 ratings)
MSc
Dietitian/Nutritionist, Lucknow
How To Reduce Cholesterol?

Cholesterol is an oil-based substance that does not mix with blood and is found in every cell of the body.LDL (low density lipoprotein) is the bad cholesterol and HLD (high density lipoprotein) is the good cholesterol. Cholesterol, at normal levels is good for us.But, if it gets too high then it can prove to be dangerous for us. Here’s a guide on how to reduce cholesterol and cholesterol diet, lowering high cholesterol, cholesterol medicine.

Cholesterol diet:Diet can help you to lower your cholesterol levels by 10 to 20 per cent.The best dietician in India says that the best cholesterol diet and for lowering high cholesterol you should include the following ten cholesterol reducing foods:

Foods rich in fibre, soya, nuts, healthy oils, oats, red wine, salmon, fenugreek, garlic, beans.

These are cholesterol lowering foods. And, suggested by the best dietician in India to lower high cholesterol naturally. For reducing cholesterol, you must add these foods to your daily diet.

Cholesterol Medicines: Various medicines are also used to lower high cholesterol. If your cholesterol is too high, then these are the medicines that are generally prescribed by doctors.The cholesterol medicines are:

Niacin: Niacin (Niaspan, Nicoar) is a B-vitamin. It is prescribed by doctors to lower bad cholesterol (LHL) and raise good cholesterol (HDL)

Statins (Atorvastatin, Fluvastatin, Lovastatin, Pitavastatin, Pravastatin, Rosuvastatin, and Simvastatin) Statins can lessen the chance of cardiac events. These are also prescribed by doctors to lower your bad cholesterol and raise your good cholesterol.

Exercise: The best dietician in India says that exercise is very helpful to lower your cholesterol. Exercise at least for 3 hours a week to raise your HDL. This is one of the very important parts for lowering high cholesterol.

Other tips to lower cholesterol: Here are other tips that you can follow for lowering high cholesterol. Apart from the above tips on cholesterol diet and cholesterol medicines, the best dietician in India says that you should:

  • Maintain healthy weight.
  • Avoid smoking.
  • Limit intake of foods containing saturated fats, trans fats, and dietary cholesterol

Follow the above tips and cholesterol diet for lowering your cholesterol naturally.

 

53 people found this helpful

Take control of your Cholestrol

Dr. Anju Vohra 89% (532 ratings)
B.H.M.S ( Mumbai) (Silver Medalist), Certificate In Gyn and Obstetric
Homeopath, Noida
Take control of your Cholestrol
Cholesterol is a waxy substance that's found in the fats in your blood. While your body needs cholesterol to continue building healthy cells, having high cholesterol can increase your risk of heart disease.
Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called a lipoprotein. There are different types of Lipoprotein in your blood:
• Low-density lipoprotein (LDL). LDL, or "bad," cholesterol transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow causing Atherosclerosis..
• Very-low-density lipoprotein (VLDL). This type of lipoprotein contains the most triglycerides, a type of fat, attached to the proteins in your blood. VLDL cholesterol makes LDL cholesterol larger in size, causing your blood vessels to narrow
• High-density lipoprotein (HDL). HDL, or "good," cholesterol picks up excess cholesterol and takes it back to your liver from where it is excreted.
How to know if you are at risk of High Cholestrol:
• Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.
• Large waist circumference. Your risk increases if you are a man with a waist circumference of at least 40 inches (102 centimeters) or a woman with a waist circumference of at least 35 inches (89 centimeters).
• Poor diet. Foods that are high in cholesterol, such as red meat, egg yolk, full-fat dairy products, trans fats, found in some commercially baked cookies, will increase your total cholesterol.
• Lack of exercise. Exercise helps boost your body's HDL "good" cholesterol while lowering your LDL "bad" cholesterol. Not getting enough exercise puts you at risk of high cholesterol.
• Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol. High blood sugar also damages the lining of your arteries.
• Smoking: Smoking damages the walls of your arteries and also decreases your good cholesterol.
Prevention:
1) Diet: Top foods to lower your cholesterol and protect your heart are:
a) Oats: Oats contain soluble fibre which decreases your LDL (Bad cholesterol)
b) Fatty Fish: Fish has no effect on LDL but 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 ,thus preventing Heart attacks.
c) Flaxseed
d) Walnuts, almonds and other tree nuts can improve blood cholesterol. Rich in mono- and polyunsaturated fatty acids, walnuts also help keep blood vessels healthy.
e) Cook in Monounsaturated fat — found in olive, peanut and canola oils .
f) Eat whole grain breads and whole fruits to add fibre to your diet.
2) Exercise: Brisk walk for 30-60 minutes daily.
3) Reduce your weight.
4) Limit your alcohol intake.
5) Quit smoking.
6) Follow a Mediterranean diet which is Heart healthy.

Good Cholesterol Vs Bad Cholesterol and Factor involved in It

Dr. Umesh Alegaonkar 86% (10 ratings)
MD - General Medicine, MBBS
General Physician, Mumbai
Good Cholesterol Vs Bad Cholesterol and Factor involved in It

For a long time cholesterol in totality was seen as a bad thing for your body although the truth was a little more complicated than that. Cholesterol primarily is divided into two types, one of which can be categorized as bad cholesterol and the other as good cholesterol. Let's have an in-depth look at both the categories.

LDL or Low Density Lipoprotein aka bad cholesterol: Cholesterol is a wax like chemical, which is found all over the body and it has important functions to perform. Cholesterol is carried all over the body by Lipoproteins. The low density lipoproteins are denoted as bad cholesterol as they can accumulate on the walls of the blood vessels and cause blockages in heart arteries, resulting in many ailments. LDL levels of 190 and above are considered dangerous. 

Some of the risks associated with it are:
1. Heart disease
2. Stroke
3. Atherosclerosis
4. Peripheral artery disease among many others

HDL or High Density Lipoprotein aka good cholesterol: This is a form of cholesterol which is usually desired in higher quantities as it removes LDL from the system by dislodging it from the arteries and then carrying it through the blood stream into the liver. The liver then breaks it down and removes it from the body. Thus, higher number of HDL cholesterol is always desirable. 

Some of the ideal numbers for HDL cholesterol within the body are:

Women - Ideal: 60 mg/dl, dangerous: 50 mg/dl or lower
Men - Ideal: 60 mg/dl, dangerous: 50 mg/dl lower

The role of triglycerides
Good and bad cholesterol levels also depend on the levels of triglycerides within the body and not just LDL or HDL cholesterol. Triglycerides are another type of fat which are used to store energy within the body but can also affect your health. It is most associated with atherosclerosis when the levels of triglycerides are high within the body. 

Some habits that contribute to high levels of it are:
a. Lack of physical activity
b. Obesity or being overweight
c. Excesses in alcohol consumption
d. Smoking
e. Bad diet and others

Thus the good cholesterol versus bad cholesterol war also includes other factors, most of which can be easily changed by making subtle changes in lifestyle and incorporating healthier habits. This will increase the good cholesterol and the other relevant elements and reduce the bad. You can consult a cardiologist for more details.

8185 people found this helpful
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