According to the National Heart, Lung and Blood Institute (NHLBI), A person’s first cholesterol screening should occur between the ages of 9 and 11, and should be repeated every five years thereafter. Apart from this, men aged 45 to 65 years and women aged 55 to 65 years should get cholesterol checked every two years. At the same time, people over 65 should get a cholesterol test every year. What to do if cholesterol comes out during these tests?
Neutrinist Nikita Tanwar In his Insta post, he has shared easy tips for people who are in the grip of high cholesterol disease. With the help of which you can control your increased bad cholesterol LDL. Cholesterol complaints can be cured with some lifestyle changes. In such a situation, what should be those changes, you can know it here.
If you want to control cholesterol then adopt this habit
Eat less fat and carbohydrates
Nutritionists recommend eliminating or reducing all sources of hydrogenated or vegetable fats such as cookies, crackers, chips, and omega-6 oil sources such as corn and canola from your diet. Don’t be fooled by advertisements that say vegetable oil is considered low in cholesterol. Eat butter, oily fish and a small amount of nuts and seeds to meet the fat required by the body. It boosts your HDL level.
lose weight
If there is no history of high cholesterol in your family, then it is very easy for you to avoid cholesterol disease. In such a situation, it is more likely that by reducing the extra fat, your LDL levels will automatically come down. Reducing refined carbs may be a better option. That is, reduce the intake of things containing french fries, chips and sugar.
It is necessary to consume 25-30 grams of fiber
If your cholesterol is high, eat fiber-rich foods to balance it. Try to include 25-30 grams of fiber in your diet. For its fulfillment, you can consume linseed, almond, pomegranate, dry fig, wheat bran, millet, rye flour, kidney beans, lentils, carrot and beet etc.
Intermittent fasting is beneficial
Nutritionists say that intermittent fasting works to increase your energy. Cures insulin resistance. That is, the condition when the body is not able to easily absorb glucose from the blood. Along with this, it works to reduce weight, manage bad cholesterol LDL and triglycerides.
don’t let stress take over
The nutritionist says that instead of believing that heart attacks are caused by fatty foods, you need to understand that it is stress that causes inflammation inside the body. Due to which all kinds of diseases are caused. Chronic stress is one of the biggest causes of inflammation in your arteries.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.