The foremost dietary guideline for reducing hypercholesterolemia (high cholesterol) is to have more fibre rich diet. It is present in plant based foods. Typical fiber sources include fruits, vegetables, nuts, whole grains, lentils, peas and beans. Soluble or functional fiber aids in lowering cholesterol by combining with cholesterol in your bowel and stomach. It is then eliminated out of your body via stool. The studies indicate that about 10-25 grams of fibre has to be included in our food every day.
Diet and Dietary Guidelines for Hypercholesterolemia (High Cholesterol) #2: Include Omega 3’s in Your Daily Diet for Reducing Hypercholesterolemia (High Cholesterol)
The second dietary guideline for reducing hypercholesterolemia (high cholesterol) is to include unsaturated fats like omega 3’s. The unsaturated fats found in cold water fatty fish like mackerel, salmon, sardines, arctic char, herring and trout and in plant foods like flax seeds and walnuts are known as Omega-3’s. The omega-3’s found in fish are generally known as DHA and EPA. The Omega-3’s found in plants are termed as ALA. Try to consume fish for two meals each week. In case one’s triglycerides are high or you have heart disease, your dietitian or doctor might suggest you an Omega 3 supplement.
Diet and Dietary Guidelines #3: Reduce the Consumption Of Saturated Fat for Managing Hypercholesterolemia (High Cholesterol)
The third dietary guideline for reducing hypercholesterolemia (high cholesterol) is to avoid saturated fats. The saturated fats help in the raise of bad cholesterol. Avoid foods like whole milk, all the dairy products, red meat, palm oil, butter, chocolate etc…
Diet and Dietary Guidelines #4: Be Careful with Manmade Trans Fats for Managing Hypercholesterolemia (High Cholesterol)
The fourth dietary guideline for reducing hypercholesterolemia (high cholesterol) is to be careful when purchasing foods with trans-fat. Check the labels before purchasing. Manmade trans fats are produced through a process called hydrogenation that is by adding hydrogen to vegetable oil. The shelf life of foods is increased with these trans fats but is injurious to your lipid levels more than saturated fats. These trans fats not only increase your LDL cholesterol but also reduce your HDL cholesterol and hence it is essential to keep trans fats lower than 1% of your total calories (less than 2grams if you are consuming 2,000 calories in a day). But majority of the experts recommend avoiding trans fats completely as they believe that there is no safe level. In the American diet most of the trans fats are present in commercially prepared baked goods and fried foods, snack foods, processed foods and margarines contain most of the trans fats.
Diet and Dietary Guidelines #5: Maintain Low Cholesterol
The fifth dietary guideline for reducing hypercholesterolemia (high cholesterol) is to maintain low levels of cholesterol. Reduce your cholesterol consumption from food to 300mg or lesser than that per day. It is good to intake cholesterol of lesser than 200mg per day if you have heart disease or you have high LDL or you are undertaking a low cholesterol medication. Foods like full-fat dairy products, egg yolks, liver and other organ meats are high in cholesterol.
Diet and Dietary Guidelines #6: Substitute Saturated Fats With Healthier Ones
The final dietary guideline for reducing hypercholesterolemia (high cholesterol) is to increase monounsaturated and polyunsaturated fat. The largest amount of fat you intake every day must be from unsaturated fats namely monounsaturated and polyunsaturated. When you replace these two fats in your diet in place of trans and saturated fats, you can significantly reduce your cholesterol level in your blood. Maintain your total fat to less than 78 grams for 2000 calories or below 35% of total calories.
The polyunsaturated fats are present in some plant oils like sesame, safflower, corn, soy and sunflower-seed oils. A category of polyunsaturated fat, Omega-3s is present in fatty fish like mackerel, tuna and salmon. Monounsaturated fats are present in canola, sunflower, olive and peanut oils and in avocados.
What Exercises are Recommended for Hypercholesterolemia (High Cholesterol)?
The best way to enhance your health is through exercise which can be cleaning your house or just working in your yard. According to fitness routine, the program which includes both strengthening exercises and cardiovascular exercises provides numerous benefits. You can significantly reduce your weight if you are overweight via cardio related exercises.
To manage your hypercholesterolemia (high cholesterol) and to reduce your weight, try: Walking, Swimming, Jogging, Playing tennis, basketball, Aerobic exercises, Biking etc…
Intensity, timings and regularity of the exercises are crucial. Cardiovascular exercises are highly vital for reducing your weight and bringing down your cholesterol as it burns large amount of calories. In order to avail the maximum advantage from the exercises, make sure to:
- Begin gradually. In case you are overweight starting out gradually is chiefly significant when you start your exercise program. You need to make your heart stronger and not overstretch it.
- Slowly increase the intensity and regularity of your exercises. For example, for starting a walking schedule, aim going for a walk for about 15 minutes long seven days a week. Start forcing yourself to little more every week to walk little faster and longer. You will end up walking for an hour every day of the week. You can defy yourself by forcing yourself to walk up certain huge hills.
- Do not let outside weather be a cause to skip the routine. Doing exercise outdoors is pleasant but you cannot allow heat, rain or snow to prevent you from your routine. You can either join in gym or practice exercise at home with household gym setup. If you like to run or walk, a treadmill serves to be a good choice. The ideal calorie burning cardio exercise machines are stationary bikes, rowing machines and elliptical machines which aid you to be steady in your routine and keep you on track.
- Do not make it as a chore. If you desire workout to be a significant treatment for hypercholesterolemia (high cholesterol), you need to strictly adhere to your program. Interchange between sports, outdoor activities and classes if you are the person who gets bored sooner.
- Do not get carried away. Do not forget that enhancing your health has to be a steady change in an exercise routine. You are likely to be frustrated, burned out and sore in case you force yourself faster as your body takes time to be fit to adapt with regular workouts. It is really very difficult for your body for working at a level you are not set for. It is advisable to be slower and smarter even when you feel enthusiastic in losing your weight faster. On your first time out do not run 3 miles but build up to that step. You are sure to succeed in the long haul with this approach.
Which Yoga Poses or Pranayamas are Useful for Hypercholesterolemia (High Cholesterol)?
The best method to control hypercholesterolemia (high cholesterol) in a natural way without any dangerous side-effects on the body as suggested by numerous studies is by Yoga. It is the earliest discipline for calming the mind and shaping up the body via yoga pranayamas, asanas and meditation. You can significantly bring your cholesterol level in control through these yoga postures.
- Kapalbhati pranayama (Skull shining breathing technique): This pranayama brings down your weight, reduces hypercholesterolemia (high cholesterol) and improves the metabolic rate. It enhances the functioning of digestive tract and stimulates the abdominal organs.
- Chakrasana (Wheel pose) to Reduce Hypercholesterolemia (High Cholesterol): The wheel pose aids in relieving constipation and massages the abdominal organs. It enhances the liver functioning and hence aids to eliminate hypercholesterolemia (high cholesterol) and fat from your body
- Shalabhasana (Locust pose) to Reduce Hypercholesterolemia (High Cholesterol): The Locust pose arouse the abdominal organs and extends the belly. You can get relief from constipation through this pose.
- Sarvangasana (Shoulder stand) to Reduce Hypercholesterolemia (High Cholesterol): The Shoulder stand enhances digestion, reduces the hypercholesterolemia (high cholesterol) and stimulates the abdominal organs.
- Benefits of Paschimottanasana (Two-legged forward bend) to Control Hypercholesterolemia (High Cholesterol): This pose stimulates the kidneys and liver; eliminates additional fat from the abdominal region and lessen obesity.
- Ardha Matsyendrasana (Sitting Half-spinal twist) is Beneifical in Reducing Hypercholesterolemia (High Cholesterol): This pose aids to overcome digestion, stimulates the liver and massages the abdominal organs.
You should start the yoga sessions only once you are recovered from hypercholesterolemia (high cholesterol). It is also recommended to get the yoga training under a professional and then practice them daily at home. Take a 20 minute break before starting yoga so that your body and mind it relaxed.
Contact your doctor before starting any yoga classes and ask him/ her if you are ready for these sessions.