High cholesterol can be dangerous – it can limit blood flow, which increases the risk of heart attack or stroke. What makes it even more dangerous is that it may not show any symptoms for a long time. High cholesterol is also associated with type 2 diabetes and high blood pressure. A healthy lifestyle can go a long way in controlling our cholesterol levels. Dr Shobha Itolikar, Consultant General Medicine, Fortis Hospital Mulund says, “Your body is a temple, you must respect and honor it. We need to follow some simple principles for a healthy lifestyle.”
Here are some useful tips from Dr. Shobha Itolikar on taking steps to take control of your health and keep your cholesterol levels under control:
, Heart-Healthy Activities: Indulge in heart-healthy activities like yoga, brisk walking, running, swimming, cycling etc. Beginners can set short term sustainable goals. For example, you can walk for an hour daily for 2 weeks, then jog, then run, etc.
, Say hello to your 6 best friends every day without missing a beat: Sunlight, laughter, water, air (oxygen), exercise and sleep
, Reduce mobile usage: To get a peaceful sleep, stop using mobile before sleeping. Good sleep hygiene also ensures a good focus on work, studies etc. Aim for 7-9 hours of sleep daily to help your body and mind rest and recharge.
, Lower your calorie intake by including the following foods in your diet:
- soluble fiber like oats, quinoa
- Lots of non-starchy vegetables and pectin-rich fruits such as citrus fruits, apples, grapes, strawberries
- Consume healthy fats such as mono and polyunsaturated fats – these are present in nuts, fish, chia seeds, flax seeds, olives, avocados, etc.
, Avoid Binge Eating: Let your appetite be your guide. Do not over consume ‘permissible food’ as anything in excess is not good for your overall health. Eat sensibly, slowly and pay attention to the portions you eat. Avoid binge eating or stress eating. Say no to white foods like sugar, rice, bread, potatoes, pasta, biscuits, margarine
, go for Regular Health Checkup: Periodically evaluate your weight, blood sugar, blood pressure and lipid profile
, Practice stress management techniques: High levels of stress can have negative effects on your physical and mental health. Consider incorporating stress management techniques such as meditation, yoga or deep breathing into your daily routine.
, Quitting Smoking: Smoking damages the walls of your blood vessels, which can increase your risk of heart disease and stroke. Quitting smoking can help lower your cholesterol levels.
, be positive: Lastly, start the day with a positive mindset.