How to Regulate Cholesterol | Philippines Mommy Family Blog

Let’s get real, Moms and Dads: a simple chest pain can turn into a heart attack. You can even get hospitalized without feeling any symptoms.

The culprit? High cholesterol. Frightening, isn’t it?

As a parent, there is nothing more important in the world for you than to spend more quality time with your family. You want to be present as long as you can.

So what do you really need to understand about cholesterol, and what steps can you take to regulate it? Read on.

Having said that, it debunks the idea that all cholesterol is bad. There is only a specific type of cholesterol which you should be mindful of. It is the low-density lipoprotein (LDL) cholesterol that should be monitored. High levels of it present in the bloodstream may lead to blockage, preventing blood flow to the heart. Thus, your cholesterol level and heart health are closely related to each other.

Here’s how you can maintain a healthy level of cholesterol in your body:

Saturated fat is mainly found in red meat and full-fat dairy products. In contrast, trans fat is commonly used in margarines and store-bought cookies, biscuits and cakes. Once you indulge yourself in eating these kind of food, bad cholesterol could shoot up. So, it’s really beneficial to follow a heart-healthy diet: fruits, vegetables, whole grains, nuts, poultry and fish.

The next time you head to the grocery store, choose lean cuts of meat as it has a reduced amount of visible fat. As for chicken, get rid of the skin before cooking. For dishes with vegetables, opt to use herbs and spices for flavoring instead of putting heavy seasoning. If you love anything fried, either lessen it or get more used to boiling, broiling, poaching, baking or grilling to avoid consuming extra fat.

Being more physically active increases the level of high-density lipoprotein (HDL) cholesterol known as the “good cholesterol” that flushes the bad one. Exercise not contributes to your weight loss, but more importantly decreases your risk for heart diseases. Aim to work out for 30 minutes at least five days a week. If you have not been exercising for quite a while, you may start from five or 10 minutes then adjust gradually. You may consider brisk walking, jogging, bicycle riding, or playing your favorite sport.

If you’re the type of person with a sweet tooth, giving in to sugar-sweetened drinks and snacks means a high intake of fructose. Fructose heightens your craving for food and makes you feel even more hungry. As a result, you gain more weight. Remember, being obese or overweight makes you more prone to develop high cholesterol levels. On the other hand, losing excess weight does the opposite. You may consult with your healthcare provider to determine your ideal weight range and derive on a weight management plan that would work for you.

Alcohol affects your cholesterol level in two ways which varies depending on how often and how much you drink. Minimal to moderate consumption increases good cholesterol while drinking more than the limit increases triglycerides which come from excess calories. This makes it more difficult for your liver to perform its function of eliminating bad cholesterol. In general, women should take no more than one drink per day and men no more than two.

Smoking raises your cholesterol level. The chemicals present in the cigarette itself makes the bad cholesterol stickier, impairing the lining of the blood vessels which in turn results to its swelling or inflammation. Quitting reverses the effects. The buildup of new fatty deposits decelerates and boosts your overall health. Breaking the habit of smoking may be tough but it is possible. You may opt to join smoking cessation programs for help and support.

Your health depends on what you choose to eat and what you allow in our body. It takes conscious effort on your part to make wise choices concerning your lifestyle and our well-being. May you always be motivated to keep yourself healthy so you may enjoy life more with your loved ones!

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