1 Feb 2017

High cholesterol for youngster - Easy way to save yourself from that

What is cholesterol ?
Cholesterol is a fat-like substance found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol also is found in some of the foods you eat.
Risk associated with cholesterol
1. High blood cholesterol will make a chance of getting coronary heart disease/coronary artery disease.
2. High Cholesterol Causes Heart Attack.
3. High Cholesterol Causes Stroke.
4. Can cause Chest pain as arteries that supply your heart with blood (coronary arteries) are affected.
What can cause high cholesterol?
1. Poor diet. Consuming saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers
2. Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.
3. Lack of exercise. Exercise boost your body's HDL, or "good" cholesterol while increasing the size of the particles that make up your LDL, or "bad," cholesterol, which makes it less harmful.
4. Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits.
5. Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol.
How to control cholesterol
1. STOP eating foods full of saturated fats, trans fats, and dietary cholesterol.
Saturated fat foods include  butter, red meat, full-fat and low-fat dairy products, palm oil, and coconut oil.
Start using Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. select very-low-sodium or no-salt-added canned fish if using tin fish. Clams, oysters, mussels, scallops also good.
2. Eat a lot more fiber-rich foods
This include oats, oat bran, barley, peas, yams, sweet potatoes , legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas.Vegetables such as carrots, Brussels sprouts, beets, okra, and eggplant. Fruit such as berries, passion fruit, oranges, pears, apricots, nectarines, and apples also good.
3. Walk daily 30 minutes
4. Take plant sterol supplements

Note: High cholesterol typically doesn't cause any symptoms. A blood test is the only way to know if your cholesterol is too high. So it is always advisable to have a blood test every 6 months

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