This World's Heart Day, lets take a pledge to keep good care of your heart!!
As you know, World Heart Day is observed on 29th Sep every year. Although taking care of your heart and overall health should be always your upmost priority but if you failed till now, lets pledge to do it from now.
Hello All, my name is Prachi and I am clinical Nutritionist. In this blog, I will tell you 6 simple diet and lifestyle related changes which will help you maintain your cholesterol level and keep your heart healthy
Before I talk about the changes, let me tell you something about Cholesterol. Cholesterol is a waxy substance found in our blood cells and it is very important for our body as our body uses cholesterol to make vitamins, hormones and bile.
There are 2 main types of cholesterols
1. High Density Lipoprotein (HDL)
2. Low Density Lipoprotein (LDDL)
HDL is Good cholesterol while LDL is as Bad Cholesterol.
Also you must have heard about Tryglycerides.
When there is high level of LDL and Triglycerides in our blood and low level of HDL, it causes the heart related issues
High LDL and Triglycerides can contribute to thickening of the artery walls and increases the risk of heart attack, strokes and heart disease
So it is very important to control the cholestrol level by your diet and lifestyle.
Below are the 6 changes which will help you control your cholesterol levels
1. Restrict your Non Veg intake and include plant based foods in your diet -
Diet plays a very important role to keep your cholesterol under control. Dietary cholesterol comes from animal product such as red meat, chicken , beef etc. So in order to control the cholesterol, one should restrict animal products and include plant based food vegetables, lentils, whole grains in the diet.
2. Avoid Refined and Bakery Products:
Avoid hydrogenated fats ,refined oils, refined packed foods, and bakery product as all these foods increase LDL and Triglyceride which increase cholesterol.
3. Take Fibre Rich Foods:
Fiber rich foods such as whole fruits, leafy vegetables, oats, whole pulses, lentils , and whole grains help to reduce bad cholesterol .
4. Omega 3 Fatty Acids:
Omega 3 Fatty Acid increases HDL levels and reduce inflammation. Fish, Flaxseeds , Seeds and Walnuts contain good amount of omega 3 fatty acids.
5. Physical Exercise:
Research has found a good exercise routine reduces high blood pressure and reduce bad cholesterol in your body. Cycling, Jogging, Walk, and Aerobics exercise improve heart health and improve blood circulation
6. Stress Management:
Stress increase cortisol hormone which indirectly increases cholesterol level so keep calm and start doing some meditation and yoga exercise. Also ensure that you take 8 hours of sound sleep and follow the regular sleep pattern.
So be HeartSmart, follow some simple diet and lifestyle changes and always lead a healthier life.
Thanks for reading this blog & Wish you a Healthiest Life Ahead!!