Heart
disease is the leading cause for the occurrence of cardiac emergencies among
people. The biggest risk factors for that include high blood pressure and high
cholesterol levels. Keeping heart disease at bay can significantly reduce your
chances of cardiovascular emergencies which can only happen by managing the
risk factors. Today, our discussion will center on treating and preventing high
cholesterol.
Undergo CPR training Nashville for being able
to efficiently manage cardiac arrest or heart attack in out of hospital cases.
Always select a certified training center for acquiring training such as the
AHA certified CPR Nashville in Tennessee. Certified instructors conduct the
classes. Both theoretical and practical training are imparted to the students.
There are
two terms that you should know with regards to ‘cholesterol’- Hyperlipidemia,
which means your blood has too many lipids (or fats), such as cholesterol and
triglycerides. One type of hyperlipidemia, hypercholesterolemia, means there’s
too much LDL (bad) cholesterol in your blood which increases fatty deposits in
arteries and the risk of blockages. Your cholesterol numbers can be out of
balance when your levels of HDL (good) cholesterol is too low. With less HDL to
remove cholesterol from your arteries, your risk of atherosclerotic plaque and
blockages increases.
Your overall
health and known risks (such as smoking or high blood pressure) will help guide
treatment if you are diagnosed with hyperlipidemia. All these factors in
combination with high LDL or low HDL levels can affect your cardiovascular
health. Fortunately, high cholesterol can be lowered thus reducing the risk of
heart disease and stroke. An adult or someone older than 20 years should get tested
and do consult doctor to adjust your levels as necessary.
Lifestyle
changes that can prove to be highly beneficial for you include:
Quit Smoking- A person’s risk for coronary heart
disease increases when a person with unhealthy cholesterol also smokes. Smokers
can lower their levels and help protect their arteries by quitting. One should
also avoid secondhand smoke.
Ways to do
that:
1. Set your “Quit Day”.
2. Choose your method for quitting.
3. Conduct research and determine
whether you need medicine for quitting.
4. Ask your friends or family to help
you with it.
5. Finally, quit smoking on your set
“quit day”.
Weight Management- Obesity or being overweight tends
to raise LDL (bad) cholesterol and lower the HDL (good) one. You can improve
your levels by losing excess weight. A weight loss of as little as 10 percent
can help to improve your high numbers.
Ways to lose
weight:
1. Set realistic goals. Learn your Body
Mass Index (BMI).
2. Understand how much you eat and the
reason behind that.
3. Make smart choices (Discover healthy
snacks and how fruits, vegetables, and whole grains help keep you fuller longer).
4. Manage portion sizes (Keep your
portions reasonable and find out the difference between a portion and a
serving).
5. Regular physical activity (Aim for at least 150 minutes of
moderate activity a week. Even 10-minute blocks count toward your goal).
Healthy Diet- the best way to lowering the
cholesterol level is by reducing saturated fat and trans-fat. The AHA recommends
limiting saturated fat to 5 to 6 percent of daily calories and minimizing the
amount of trans fat you eat. Heart-healthy diet involves fruits, vegetables,
whole grains, poultry, fish and nuts, while curbing 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 your levels by as much as 10
percent. You also need to limit your intake of red meat and dairy products made
with whole milk. Do restrict fried food and cooking with healthy oils, such as
vegetable oil.
It is
advisable for people to pay more attention to food labels:
1. Be aware of your fats- Knowing which
fats raise LDL (bad) cholesterol and which ones don’t is key to lowering your
risk of heart disease.
2. Cooking for lower cholesterol level- A
heart-healthy eating plan can help keep your levels in check.
Regular Physical Activity- A sedentary lifestyle lowers HDL and
less HDL means there’s less good cholesterol to remove LDL from your arteries.
Just 40 minutes of aerobic
exercise (of moderate to vigorous intensity) three to four times a week is
enough to lower both cholesterol and high blood pressure. Any physical activity
of your choice would do which can range from cycling, swimming to mere walking.
No comments:
Post a Comment