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High Cholesterol

Cholesterol is a waxy material found in your blood. Cholesterol need to build healthy cells, but sometime this cholesterol can increase your risk of heart when it’s on high levels of disease.

High cholesterol can grow fatty deposits in human blood vessels. Finally, these deposits grow, making it challenging for enough blood to flow through your veins. Sometimes, that causes a heart attack or stroke.

Cause of High cholesterol

Early-stage High cholesterol rarely causes any symptoms. Some of symptoms such as –

Cause of High cholesterol may include:

Cholesterol is accepted through human blood, involved to proteins. This lipoprotein is combination of proteins and cholesterol. Based on what the lipoprotein carries, there are different types of cholesterol. Such as –

  • High-density lipoprotein (HDL). Its “good” cholesterol, gets abundance cholesterol and returns it to your liver.
  • Low-density lipoprotein (LDL). Its “bad” cholesterol, carriages cholesterol particles during your body. This LDL cholesterol figures out in the walls of body’s veins, making them hard and thin.

Having a high triglyceride level can likewise build your danger of coronary illness.

Bad cholesterol Risk Factors

Smoking: Cigarette and other smoking materials damages the walls of human’s blood vessels. Also lower your level of HDL by Smoking, or “good,” cholesterol.

Humble Diet: Eating saturated fat, found in animal products (like red meat and full-fat dairy), and Tran’s fats, found in some commercially baked cookies and crackers and microwave popcorn, can increase your cholesterol level.

Obesity: 30 or greater body mass index (BMI) of puts someone at danger of high cholesterol.

Diabetes: High blood sugar contributes to higher levels of a dangerous cholesterol. High blood sugar also harms the lining of your veins.

Lack of Exercise: Exercise benefits improvement your body’s HDL. So very careful at daily Exercise.

Age: Since your body’s science changes as you age, your danger of elevated cholesterol climbs. For example, as you age, your liver turns out to be less ready to evacuate LDL cholesterol.

Mental pressure: Stress raises blood cholesterol levels over the long term. When some people are under stress, eating fatty foods console themselves.

High cholesterol Guidelines

Saturated fat: less than 7% of daily caloric intake

Total fat: less than 30% of daily caloric intake

Polyunsaturated fat: less than or equal to 10% of daily caloric eating found in vegetables, nuts, seeds, fish, leafy greens.

Cholesterol: less than 200 milligrams per day

Monounsaturated fat: approximately 10%-15% of daily caloric intake

Carbohydrates: 50%-60% of daily caloric intake

Prevention

Prevention of High Cholesterol:

We can easily prevent high cholesterol by maintaining a healthy lifestyle and healthy diet.

  • Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels. Make physical activity a part of each day. Take the stairs instead of the elevator, park a little farther away, walk to the store, or do jumping jacks during commercials. Exercise can help you maintain a healthy weight and can control the bad cholesterol. You should try to do regular exercise at least 30 minutes to 1 hour daily. Walking, running, skipping, aerobics, yoga etc. any kind of exercise can be beneficial,
  • Smoking is dangerous for increasing bad cholesterol and Smoking lowers HDL (good) cholesterol. By quitting, smokers can lower their cholesterol levels and help protect their arteries. Nonsmokers should avoid exposure to secondhand smoke.
  • Your body makes all of the cholesterol it needs, so you do not need to obtain cholesterol through foods. Eating lots of foods high in saturated fat and trans fat may contribute to high cholesterol and related conditions, such as heart disease. We should Limit foods high in saturated fat. Saturated fats come from animal products (such as cheese, fatty meats, and dairy desserts) and tropical oils (such as palm oil). Foods that are higher in saturated fat may be high in cholesterol.
  • A heart-healthy diet emphasizes fruits, vegetables, whole grains, poultry, fish and nuts, while reduction sugary foods and beverages. Eating this way may also help to increase your fiber intake, which is beneficial. A diet high in fiber can help lower cholesterol levels by as much as 10 percent.
  • Few green vegetable, fruits, nuts and seeds are extremely helpful to reduce the risk of high blood pressure. Regular consumption of foods like Gooseberries/Amalaki, Chives, Mushroom, Flax Seed, Pomelo, Papaya, Almonds, Basil Seeds, Pumpkin Seed, Sunflower Seed, Pumpkin Seed, Sunflower Seed, SESAME SEEDS, Black Seed, Garlic, Ginger, Green tea, Sweet potatoes, Broccoli, Walnuts, basil leaf, Guava, Ambarella fruit, Avocado, Cashew nuts, Fenugreek seed, Cabbage capsicum, etc. can reduce the risk of high cholesterol.

There are a few foods we should consume regularly besides our regular meals to prevent high cholesterol:

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