How To Tackle High Cholesterol Levels?
02
October

By Adem Lewis / in , , , , , , , /


HELLO FRIENDS. IN OUR LAST TWO VIDEOS, WE HAVE DISCUSSED ABOUT HIGH BLOOD PRESSURE AND WHAT ARE THE IMPORTANT FOODS TO MAINTAIN AND LOWER YOUR BLOOD PRESSURE, OR TO KEEP IT IN A NORMAL RANGE. SO IN THIS VIDEO, WE ARE GOING TO DISCUSS ABOUT NEXT RISK FACTOR FOR HEART DISEASE WHICH WE HAVE SEEN, WHICH IS HIGH CHOLESTEROL LEVELS OR WHICH IS ALSO CALLED AS HYPERCHOLESTEROLEMIA. SO NOW WE WILL SEE THAT WHAT IS CHOLESTEROL? SO CHOLESTEROL IS A WAXY SUBSTANCE WHICH IS PRESENT IN ALL CELLS OF THE BODY AND CHOLESTEROL IS MAINLY PRODUCED BY OUR LIVER, BUT IT IS ALSO PRESENT IN ANIMAL FOODS LIKE MEAT, FISH, EGG, SPECIALLY EGG YOLK AND MILK AND MILK PRODUCTS AND PLANT BASED FOODS ARE ZERO IN CHOLESTEROL. NOW CHOLESTEROL IS REQUIRED FOR OUR BODY AND IT IS MAINLY REQUIRED TO BUILD OUR CELL STRUCTURE AND IT IS ALSO IMPORTANT IN THE FORMATION OF VITAMIN D. SO CHOLESTEROL IS IMPORTANT FACTOR IN OUR BODY. SO NOW WE WILL SEE WHAT ARE THE DIFFERENT COMPONENTS OF CHOLESTEROL AND WHEN THE BODY IS AT HIGHER RISK. SO WHAT IS CALLED AS HYPERCHOLESTEROLEMIA OR HIGH CHOLESTEROL LEVEL. SO YOUR TOTAL CHOLESTEROL SHOULD BE IN A RANGE OF, I MEAN IT SHOULD BE BELOW 200. IF IT IS ABOVE 200 mg/dl, THEN IT IS CALLED AS HIGH CHOLESTEROL LEVEL. BUT THE TOTAL CHOLRESTEROL IS ONLY NOT THE CULPRIT TO INCREASE THE RISK OF HEART DISEASES. SO IN THAT MAINLY THERE ARE TWO PARTS OF CHOLESTEROL, LDL CHOLESTEROL AND HDL CHOLESTEROL. SO LDL CHOLESTEROL IS CALLED AS A BAD CHOLESTEROL WHICH IF IT IS ON HIGHER SIDE, THEN IT INCREASES THE RISK FOR HEART DISEASES. SO IF YOUR LDL CHOLESTEROL IS MORE THAN 130, THEN YOU ARE AT INCREASE RISK FOR HEART DISEASES AND HDL CHOLESTEROL IS THE GOOD CHOLESTEROL WHICH HELPS TO CLEAR THE TOTAL CHOLESTEROL FROM YOUR BODY. SO HDL CHOLESTEROL SHOULD BE MORE THAN 40 mg/dl IN MALES AND IT SHOULD BE MORE THAN 50 mg/dl IN WOMEN. SO YOU SHOULD HAVE HIGH LEVELS OF HDL CHOLESTEROL AND FOR THIS YOU SHOULD DO REGULAR EXERCISE AND FOLLOW HEALTHY LIFESTYLE AND DIETARY PATTERN. SO NOW WE HAVE SEEN WHAT ARE THE NORMAL RANGES FOR CHOLESTEROL. SO NOW LETS SEE SOME OF THE IMPORTANT TIPS TO MAINTAIN YOUR CHOLESTEROL LEVELS. SO WE HAVE ALREADY SEEN IN OUR LAST VIDEOS WHAT ARE ZERO CHOLESTEROL FOODS, WHAT ARE HEART FRIENDLY FOODS AND WHICH OILS TO BE USED AND IN WHAT QUANTITY, WHAT COMBINATIONS OF OILS TO BE USED. SO YOU SHOULD ON ALL OF THESE VIDEOS AND TAKE TIPS FROM THAT, BUT WE WILL SEE SOME OF THE IMPORTANT TIPS. SO FIRST, YOU SHOULD MAINTAIN IN NORMAL RANGE. SO IF YOU ARE OVER WEIGHT OR OBESE, YOU SHOULD FOLLOW REGULAR HEALTHY DIET AND REGULAR EXERCISE PATTERN TO MAINTAIN YOUR WEIGHT. THEN YOU SHOULD INCLUDE HIGH AMOUNT OF FIBER AND PROTEINS IN YOUR REGULAR DIET SO WHICH WILL HELP, FIBERS WILL DEFINITELY HELP TO LOWER YOUR CHOLESTEROL LEVELS. SO FOR THIS YOU SHOULD REGULARLY CONSUME FRUITS, SALADS, THEN GREEN LEAFY VEGETABLES, THEN WHOLE CEREALS AND GRAINS IN REGULAR DIET. THEN NEXT IS YOU SHOULD ALSO CONSUME HEART FRIENDLY FOODS IN YOUR REGULAR DIET. SO WE HAVE ALREADY SEEN WHAT ARE HEART FRIENDLY FOODS. THESE FOODS MAINLY CONTAIN HIGH AMOUNT OF OMEGA 3 FATTY ACIDS WHICH ARE HELPFUL FOR YOUR HEART HEALTH. SO YOU SHOULD CONSUME THESE REGULARLY IN YOUR DIET. THEN YOU SHOULD DO REGULAR EXERCISE. SO 30 MINUTES OF DAILY EXERCISE, AT LEAST 5 TIMES A WEEK, YOU SHOULD DO REGULAR AEROBIC EXERCISE AND ALSO WEIGHT BEARING EXERCISES. BUT IF YOUR BLOOD PRESSURE IS ON HIGHER SIDE OR YOUR HYPERTENSION PATIENT, YOU SHOULD CONSULT WITH YOUR DOCTOR AND YOU SHOULD NOT DO WEIGHT BEARING EXERCISES AS IT INCREASES YOUR BLOOD PRESSURE. SO ALWAYS CONSULT WITH YOUR DOCTOR, FITNESS EXPERT AND THEN DO YOUR EXERCISES AS PER THEIR ADVICE. AND WE HAVE ALREADY SEEN WHAT ARE THE IMPORTANT TIPS FOR TO MAINTAIN YOUR CHOLESTEROL. ONE OF THEM AGAIN IS OILS. SO YOU SHOULD CONSUME AROUND 3-4 TEASPOON OF OIL IN A DAY AND YOU HAVE ALREADY SEEN WHAT IS THE DIFFERENCE BETWEEN OIL AND GHEE. SO WHAT AMOUNT, WHAT QUANTITY OF GHEE YOU SHOULD CONSUME AND WHAT KIND OF GHEE YOU SHOULD CONSUME IN YOUR DIET. SO YOU SHOULD REFER TO THAT VIDEO AND ACCORDINGLY YOU SHOULD FOLLOW THESE GUIDELINES AND YOU SHOULD USE GOOD COMBINATIONS OF OILS SO WHICH WILL PROVIDE YOU GOOD COMBINATION OF OMEGA 3 AND OMEGA 6 FATTY ACIDS. SO YOU SHOULD FOLLOW ALL OF THESE GUIDELINES IN YOUR REGULAR DIET AND FOLLOW HEALTHY LIFESTYLE WITH REGULAR OR A HEALTHY DIET AND REGULAR EXERCISE PATTERN WHICH WILL HELP YOU TO MAINTAIN YOUR CHOLESTEROL LEVELS IN NORMAL RANGE AND YOU SHOULD KEEP A FOLLOW UP FOR YOUR CHOLESTEROL LEVELS. SO YOU SHOULD CHECK YOUR LIPID PROFILE ONCE IN THREE TO SIX MONTHS TO SEE WHAT ARE YOUR CHOLESTEROL LEVELS AND IF THEY ARE ON HIGHER SIDE, THEN YOU SHOULD CONSULT WITH YOUR DOCTOR AND NUTRITIONISTS AND MAINTAIN YOUR CHOLESTEROL LEVELS IN NORMAL RANGE WHICH WILL DEFINITELY DECREASE YOUR RISK FOR HEART DISEASES AND WHICH WILL KEEP YOUR HEART HEALTHY. THANK YOU.


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