LIVING A HEART HEALTHY LIFE
Millions of people in the world suffer from some sort of heart disease. Simple changes in some kind of foods and exercise can help you to keep your heart healthy.
The leading cause of cardiovascular disease is high cholesterol which affects a staggering 100 millions of people in the world.
Cholesterol is a waxy substance which is made in the body by the liver but is also found in some foods. It plays a vital role in how every cell works and is also needed to make Vitamin D, some hormones and bile for digestion. However, too much cholesterol in the blood can increase your risk of getting a heart and circulatory diseases.
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Cholesterol is a waxy substance found naturally in the blood. Predominantly produced in the liver, but also found in foods such as red meat, high fat cheese, butter and eggs, Cholesterol is essential for maintaining good health and only becomes a problem when the level in your blood is too high.
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Fatty foods are the primary source of cholesterol for most people. When someone has too much cholesterol in their bloodstream, it can lead directly to a build-up of plaque in the arteries and can lead to a heart attack.
There are two types of cholesterol (LDL or bad Cholesterol and HDL or Good Cholesterol)
LDL or bad Cholesterol;
This is the type of cholesterol which causes plaque buildup and clogs arteries. If there is too much LDL cholesterol in the blood, it can slowly build in the arteries, making them narrower which increase the risk of coronary heart diseases. You should aim to lower your levels of LDL by eating healthily.
HDL or Good Cholesterol;
This does not contribute to plaque buildup and actually removes cholesterol from the bloodstream.
To move further, there are some foods that are capable of boosting your good cholesterol or HDL and there are some foods that are capable of raising your overall LDL (Bad Cholesterol) levels.
Certain foods are full of good fats that contribute to good HDL Cholesterol.
Example of such foods are nuts and seeds such as Walnuts and Pumpkin seeds which are great sources of oil to increase your HDL levels.
- Limit saturated and trans fats
- Maintain a healthy weight.
- Replace saturated fats with monounsaturated and polyunsaturated fats
- Include whole grains, legumes, nuts and low fats dairy foods.
- Focus on fruits and vegetables.
- Also, Avocado, olive oil, Salmon and Sardines are other great options to include in your diets to increase your HDL levels.
Whereas, some foods are not so good for someone that is trying to keep his/her LDL levels low.
Avoid fried foods like French fries doughnuts and fried chicken; it’s also a good idea to avoid foods like cookies, cakes and foods that contain Tran’s fats.
Exercise is also an important part of any plan to lower your cholesterol levels. There are some exercises that you can do in your own home that can help you on your path to heart health. Keep your abdominals engaged.
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Your health is your greatest wealth, handle it with care.
