High Cholesterol: Effective Lifestyle Changes to Lower Cholesterol in Winter | Health

winter It can increase the risk of many diseases and health conditions due in part to our sedentary lifestyle during the season and also the fact that we eat high-calorie foods more often compared to other seasons. While pakoras, french fries, and bread rolls may taste great with a cup of tea, if consumed regularly, such foods can destroy bad cholesterol or LDL (low-density lipoprotein) levels. Cholesterol is a waxy substance found in the body’s cells that aids in the production of hormones, vitamin D, and substances that aid digestion. However, too much cholesterol can lead to plaque deposits in the arteries and put us at risk of heart disease. (Also read: Easy tips to reduce cholesterol before the Christmas cravings)

“With the mercury decreasing each day, there is an increased risk for people with high cholesterol due to inactivity/laziness during the winter. The body needs cholesterol to function properly, but high levels of cholesterol in the blood can lead to the formation of fatty deposits (plaque) within arteries, which increases the risk of heart attacks and strokes.Unhealthy or uncontrolled levels of cholesterol can also lead to many other co-morbidities such as chronic kidney disease, diabetes, high blood pressure, and arrhythmias among several others, says Dr. Ashutosh Shukla, Medical Consultant and Senior Director, Internal Medicine, Max Hospital, Gurgaon.

It is important to keep your cholesterol levels under control to avoid such health problems.

Dr. Suman Bhandari – Consultant, Interventional Cardiologist, Fortis Escorts, Okhla, New Delhi shares some helpful tips.

1. Continue to exercise at home Or when there is sun outside, one can go outside well covered in multiple layers of clothing, and a wool hat/muffler for walking and exercise.

2. Avoid fried/high-sugar foods Instead, eat fruits and vegetables (at least 4-5 servings) daily. Eat radishes, carrots, etc. as a snack. Adding soluble fiber such as Isabgol, leafy green vegetables, eggplant, okra, oats, grains such as barley, and whole grains helps reduce cholesterol.

3. Avoid sugar-sweetened drinks and treats like ice cream, sweets, gajak, Rewari, cakes, biscuits, etc.

4. Avoid red meat Like mutton, pork and mutton and eat fish and chicken instead.

5. Avoid pakorasPotato chips, onion rings, lots of eggs.

6. Avoid excessive drinking or smoking.

7. Foods (margarine, granules) fortified with 2g of phytosterols can reduce LDL by 10%.

8. Omega-3 supplementation Such as fatty fish can reduce triglycerides and red meat as an alternative.

9. Eat soy milk (2 1/2 cups) or 25g of tofu can reduce LDL by 5-6%.

10. NutsEating up to 2 ounces of nuts per day such as almonds, walnuts, and peanuts can reduce LDL by up to 5%, in addition to other heart-healthy factors.

“Reduce your intake of saturated fats or trans fats. One of the most common causes of bad cholesterol levels is the food we eat. Reducing your intake of saturated fats can go a long way in controlling your cholesterol levels during the winter,” says Dr. Shukla.

“People who are overweight are more likely to suffer from bad cholesterol levels, which makes it important to reduce and maintain body weight. The smarter way to make heart-healthy food at home is to use the oil-free cooking method. Oil is known to be harmful to the human body. In the long term, and there are many misconceptions among the general public that adding oil means adding flavor to food, and the same taste of food can be achieved without using oil. Reducing oil consumption. It will not harm the body because it is already present inside in the form of good cholesterol, “adds Dr. Shukla.

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