Cholesterol problems are very common among South Asians due to genetic risk, lack of physical activity, and suboptimal dietary habits, according to the Indian Heart Association. In one of their press releases, it says that the likelihood of dying from heart disease in young people doubles with every 40 point increase in total cholesterol. The release also says that for any given level of cholesterol, heart disease risk among South Asians is double than that of other ethnic groups. With this, arises the need to control your cholesterol levels. Here are some practical ways to avoid high cholesterol:
1. Get Moving
Exercise solves a lot of problems and cholesterol is one of them. Besides adding to your weight, just sitting around adds to the risk of developing high blood pressure and cholesterol. According to a research done by Mayo Clinic, standing up and moving around helps break down fats and sugars more efficiently in the body. However, when we sit, this stops.
2. Eat Oatmeal For Breakfast
According to a paper by scientists at Berkeley Wellness, University of California, it is said that a cup of cooked oats has 2 grams of soluble fibre, which is great for controlling cholesterol. In fact, soluble fibre helps people with diabetes too as it helps in keeping sugar levels in check.
3. Go Nuts
Nuts are great when it comes to controlling cholesterol, thanks to their protein content. A study published in International Journal of Epidemiology claimed that participants who ate a handful of nuts a day lowered their bad cholesterol levels and also decreased their chances of getting deadly heart diseases.
4. Include Avocados In Your Diet
A 2016 study published in the Journal of Clinical Lipidology claimed that including avocados in your diet helps in reducing levels of bad cholesterol in your body. This happens because they are rich in MUFA (monounsaturated fatty acids).
Make sure to adopt these easy and effective strategies in your diet for improved heart health.