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Cholesterol is a normal part of our body. Cholesterol is basically a soft, waxy element that is part of our bloodstream and our body cells. Cholesterol helps produce cell membranes and some hormones in our body. A part of the cholesterol is produced by our body itself, the other part is derived from the foods that we eat. Also, there are three types of cholesterols in our body - triglycerides, high density lipoproteins (good cholesterol) and low density lipoprotein (bad cholesterol). It is only when the level of the bad cholesterol increases that we face problems. Too much bad cholesterol circulating in our blood stream leads to blockages on the lining of the artery walls.
Accumulation of 'bad cholesterol' is usually a result of an unhealthy diet. Also, cholesterol and excess weight usually go hand in hand. Therefore, in order to bring down your cholesterol level, it is very necessary to get your weight under control, up to the recommended weight level. For this, you will need to make a complete change to your diet and make it a part of your daily routine, for the rest of your life.
Your diet should be totally free from all types of fatty foods, especially the ones that fried. Also, try and eat only that much amount of food that is necessary. Sometimes we tend to get carried away, and eat more then what we need to. Try and restrict your calorie intake to less then 1,900 calories if you are a woman and to less then 2,100 calories if you are a man. Eat foods like fish (particularly Salmon), fat free yogurt, flaxseed, lean meat, poultry, cottage cheese, egg-whites, almonds, walnuts, foods rich in fiber like oatmeal, vegetables, beans, cereals, papaya, peaches, pears, apples, etc, which are low in fat and cholesterol. Avoid foods like steak, hamburgers, butter, ice cream, whole milk, and so on. Instead of having three solid meals, divide them into 4-5 small meals. This will help you to eliminate the 'snacking' that usually happens in between meals.
Apart from regularizing your diet, your will also need to include at least a minimum of 30 minutes of exercise to your daily routine. The best form of exercise that you can easily incorporate into your routine is walking. Start with 30 minutes and then after a few days, increase the amount of time that you walk by five minutes everyday till you reach one hour, and you will see the difference yourself.
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