Did you know heart disease is the number one killer in Indians? Dietary modifications help immensely in lowering cholesterol. Here’s what you can do to manage your cholesterol levels!
Rising instances of heart attacks are intimately linked to high cholesterol, a major risk factor for heart disease. Now cholesterol is not that evil. In fact, this waxy, fat-like substance is required for the production of vitamin D and provides structure to your cell walls. The trouble arises when you consume cholesterol from foods like meat, egg yolk, saturated fats and trans fats found in baked products, deep-fried and processed foods. High cholesterol is a major risk factor for heart disease. In fact, the higher is your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Here are some ways on how to manage your cholesterol:
1. Omega-3 for a healthy heart
A study has found that omega-3 found in fish oils and flaxseed oil is more effective than statins (medicines to lower cholesterol) in positively affecting the levels of HDL (the good cholesterol) in men who are obese and insulin resistant. Insulin resistance is a precursor to diabetes. HDL cholesterol protects against atherosclerosis, thickening of arteries, by removing excess cholesterol from arterial cells.
Alpha-linolenic acid ALA, one of the omega-3 fatty acids found in flaxseed oil is especially helpful in reducing the risk of high cholesterol, thereby lowering blood pressure for a healthy heart.
2. Apple-cider-vinegar keeps your heart young
Apple cider vinegar is made by crushing fresh apples and allowing it to ferment into alcohol. Post fermentation, acetic acid and bacteria are added to convert it in apple-cider-vinegar. The purer, organic version of apple-cider-vinegar is darkish in colour and contains traces of cobweb like structure, called mother. Drinking organic apple cider vinegar diluted in warm water in the morning is one of best treatment of high cholesterol. Also it increases levels of good cholesterol, required for a healthy heart.
3. Daily multivitamins prevents risk of heart disease
Nutrients like potassium, dietary fibre, calcium, vitamin D, iron, folate and vitamin B12 often go missing from our diets owing to our hectic lifestyles and eating behaviour. This is how to cut your cholesterol fast. A good quality daily multivitamin helps you fill in these nutritional gaps. Research studies have found that women taking multivitamins for at least three years have significantly lowered their risk of dying from heart disease.