4 Tips to Prevent Heart Disease If You Have High Cholesterol
Cholesterol
foods are said to trigger heart disease. High-fat foods such as fried foods,
fast food, or junk food, are said to be the cause of elevated levels of
cholesterol in the blood. Yes, high cholesterol can indeed trigger heart
disease. Well, so as not to experience heart disease due to high cholesterol,
you can do some of the following healthy habits.
How to prevent
heart disease due to high cholesterol
Not
wrong indeed if heart disease can arise from eating foods that contain high
cholesterol. But actually, not all types of cholesterol are bad, you know.
There are two types of cholesterol in the blood, namely good cholesterol (HDL)
and bad cholesterol (LDL).
Usually,
heart disease is triggered by high bad cholesterol in the blood. This is
because there is a buildup of bad cholesterol in the blood vessels, thus making
blood flow not smooth.
If
left unchecked over time will interfere with heart function and eventually
symptoms of heart disease also appear. You can really prevent heart disease due
to bad cholesterol, by doing the following habits.
1. Apply a
healthy diet from now on
Food
is the main determinant that affects your good cholesterol and bad cholesterol.
Usually, bad cholesterol, aka LDL, is found in many processed foods and fried
foods.
High
trans fat content can also make bad cholesterol levels increase rapidly.
Therefore, avoid foods that contain high trans fat such as:
- Sweet snacks, donuts, tarts and pastries
- Types of red, processed, and fatty meat.
- Fried food
- Milk, butter, cheese and cream
In
addition to increasing bad cholesterol, the above foods can also make you gain
weight and have a chance for obesity. Well, obesity increases the risk of heart
disease. Therefore, to prevent heart disease due to high bad cholesterol, you
can increase foods that contain good fats, such as:
- Soybeans
- Sardines, salmon, or mackerel
- Olive oil
- eggplant
- Nuts, like almonds
How
to cook can also affect cholesterol levels in foods, you know. Processing and
cooking food in a healthy way can also be a solution to prevent heart disease
due to high cholesterol.
Here
are tips on food processing so that bad cholesterol levels are not so much in
the food:
- Reduce frying of food ingredients. Try to bake or burn.
- Use canola oil or sunflower or safflower instead of butter
- Avoid applying fatty liquid to your food
2. Limiting
alcohol intake
Alcohol
can increase your blood pressure and increase your weight. Both can be triggers
for heart disease, so it is better to limit alcohol intake.
Men
are advised not to drink more than two drinks per day, whereas women are only
allowed one glass only.
3. Exercising
Do
not delay exercise, especially if you have been diagnosed with high cholesterol
levels. For starters, you can start exercising for 30 minutes.
This
can help you lower blood pressure, reduce cholesterol levels, and maintain
weight. Try jogging in the morning or spending your time on the treadmill if
you're lazy to leave the house.
4. Take
medication to deal with high cholesterol
Changing
a healthy lifestyle can help reduce cholesterol levels in your body. However,
sometimes a healthy lifestyle is not effective enough so that drugs are needed
to help reduce it.
Now,
because what is being experienced is high fat cholesterol, of course the
treatment that suits you is a drug to lower cholesterol levels. Usually, there
are terms and conditions for getting this treatment.
How
high is cholesterol and how old are you. People who are exposed to high
cholesterol generally often consume statins and niacin to overcome this. Always
consult a doctor before you take cholesterol medication. You also need to
continue a healthy lifestyle even if you are helped with medication.
Now,
do you know why dealing with high cholesterol is almost the same as how we
prevent heart disease due to cholesterol? Start a healthy lifestyle to avoid
dangerous diseases.
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