I am a cardiologist and this is what I do to keep my cholesterol levels low

Split photo of Ali Haider with a fitness bike and a bowl of oatmeal

Dr. Ali Haider said he exercises and eats oatmeal to try to keep his bad cholesterol levels low.Ali Haider/Getty Images

  • The cardiologist shared four lifestyle choices he makes to try to keep blood levels low cholesterol.

  • Too much “bad” cholesterol can clog arteries, putting people at risk of heart disease.

  • Dr. Ali Haider AlWhen he limits the amount of meat he eats and tries to get by enough sleeping.

The cardiologist shared four lifestyle choices he makes to try to keep his cholesterol low.

Too much of what’s known as low-density lipoprotein cholesterol — which is considered the “bad” kind — can clog your arteries. This puts people at risk My heart disease And brain attackThey are the two leading causes of death in the United States, according to the Centers for Disease Control and Prevention.

Two out of five adults in the United States have high cholesterol, according to the Center for Disease Control.

Dr. Ali Haider, an interventional cardiologist at NewYork-Presbyterian Queens, said every adult should get a cholesterol check for Know their levelsAnd it does this annually.

Haider, 44, who has “very good” cholesterol, said blood cholesterol levels depended on diet and how well the liver removed it from the blood, which could be down to genetic factors. He said this is why some people have high cholesterol levels despite eating a healthy diet.

Haider, who has no family history of high cholesterol, makes dietary and lifestyle choices to control his cholesterol. He added that diets and exercise regimens for heart health should be individualised.

Eat meat only twice a month

Haider ate meat five times a week until two years ago, but has since cut back on high-fat animal protein.

Haidar now eats meat twice a month, choosing low-fat, grass-fed steaks or lean chicken. Research shows that grass-fed beef has less fat overall than grain-fed beef, and it also contains healthier types of fats such as Omega 3.

Haider replaced the steak with fish such as salmon, and he also enjoys vegetarian meals that contain pistachios or almonds.

The saturated fat in meat protein can increase levels of “bad” cholesterol. “Think of saturated fat as a fat that is kind of a solid at room temperature, for example: meat protein, coconut oil, ghee, palm oil,” he said.

He said unsaturated fats, such as those found in oily fish or nuts, can lower “bad” cholesterol.

Eat foods like oats and beans, which are linked to cholesterol

Haider said that the processing is minimal All cereal – Instead of highly refined foods like white rice or bread – Beans also stick to cholesterol so the body can’t absorb it.

Haider said he eats a lot Oats. He and his wife are also “big fans” of the beans, which he never really liked.

“You can actually make it very tasty,” he said.

stay active

Haider said Playing sports “Extremely important,” because it can lower cholesterol, regardless of diet.

Daily, Haider makes sure that he Walks Briskly around the hospital and choose to climb the stairs over the elevators. He also tries to ride his Peloton bike for at least 20 minutes twice a week, though he said expensive equipment or gyms aren’t necessary.

the American Heart Association It recommends that people do two and a half hours of “moderate” physical activity per week, such as dancing or gardening, or 75 minutes of “vigorous” exercise, such as Jump rope, He said: running or swimming.

Prioritize sleep

Haider tries to have a routine until he gets enough asleep. This can Lowering “bad” cholesterolHe said quoting Research.

To do this, Haider aims to eat at a reasonable time, and avoids caffeine and screens at night.

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