In India, the number of people who exercise is rising, and the practise is especially popular among those in their 30s and 40s. This is due to a number of factors. Of course, people are much more aware of the value of exercise for good health and life. Worrying symptoms including weight gain, high blood pressure, and cholesterol start to develop by the time people reach their 30s and 40s. Cholesterol is a serious health risk for persons aged 30 and above, according to physicians, even though excessive weight gain is associated with a number of ailments, including diabetes, cardiovascular diseases, mobility problems, and joint discomfort.
Describe cholesterol.
Our liver produces cholesterol, a chemical that resembles fat. To carry out essential tasks, cholesterol is required by every cell in the body. For example, cholesterol contributes to the production of hormones, vitamin D, and other compounds that aid in food digestion. Our bodies produce all the cholesterol they require. High-density lipoprotein, or HDL, is thought to be healthy because it helps remove cholesterol from the arteries and return it to the liver, whereas low-density lipoprotein, or bad cholesterol, is dangerous when there is an excessive amount in the blood. High LDL levels cause plaques to develop and deposit themselves in the lining of blood vessels. Atherosclerosis, which is a risk factor for heart disease, hypertension, stroke, and peripheral artery disease among others, is a result of high levels of “bad” cholesterol. This condition causes arteries to narrow and harden, limiting blood flow to vital organs.
High levels of LDL in the bloodstream, which are more often referred to as a cholesterol issue, can be brought on by genetics, a sedentary lifestyle, bad eating habits, or a combination of these. Therefore, integrating exercises or physical activity of any kind can aid in both lowering cholesterol and maintaining healthy cholesterol levels. In order to combat the cholesterol issue, a balanced diet is also crucial.
Living a healthy lifestyle lowers LDL cholesterol and raises HDL cholesterol. Regular exercise and consuming foods high in monounsaturated fats and complex carbs are both very beneficial. We ought to eat more whole grains, fruits, vegetables, nuts, and whole grains. Flax seeds are also regarded well. Avoiding sweets and processed carbohydrates at all costs. Although it’s not necessary to totally cut out saturated fats from your diet, it is nevertheless suggested to limit your intake. Exercises that combine both aerobic and weight training are crucial for maintaining normal cholesterol levels. Strength exercise is beneficial for improving cholesterol levels since it enhances metabolism and body composition.
How can Cholestrol be fought?
1. Start eating heart-healthy: Put an emphasis on choosing foods that are low in saturated and trans fats. Reduce consumption of fried, processed, and high-cholesterol foods as well as red meat, full-fat dairy products, and foods with added fat. Instead, choose a diet high in fresh produce, whole grains, lean proteins (such as fish and chicken), and healthy fats (such those found in nuts, avocados, and olive oil). Include soluble fiber-rich foods like oats, lentils, and fruits in your diet since they can help lower LDL cholesterol levels.
2. Increase physical activity: Exercise on a regular basis can assist to increase HDL (good) cholesterol while reducing LDL cholesterol. Exercises that increase your heart rate include brisk walking, jogging, cycling, swimming, and other aerobic activities. Aim for at least 150 minutes per week of aerobic activity at a moderate intensity or 75 minutes at a high intensity.
3. Keep a healthy weight: Lowering your cholesterol levels can be facilitated by losing excess weight, particularly abdominal fat.
4. Limit alcohol intake and abstain from cigarette use. Smoking harms blood vessels and lowers HDL cholesterol levels, which makes it more difficult for your body to eliminate LDL cholesterol. Alcohol abuse can increase cholesterol levels and lead to various health issues. Give up smoking and use moderation when drinking alcohol.
5. Control your stress: Prolonged stress may indirectly impact your cholesterol levels. Find healthy ways to handle stress, such as engaging in hobbies, spending time with loved ones, or obtaining professional assistance if necessary. You can also try yoga, meditation, and deep breathing exercises.
6. Regularly check your cholesterol levels: If you have a history of high cholesterol in your family or other risk factors, it’s crucial to have your cholesterol levels examined on a regular basis. This will enable you to monitor your progress and make any lifestyle modifications that are required.