Healthy Heart Program

Healthy Heart Program

SYMPTOMS OF HIGH CHOLESTEROL

Most often there are no symptoms. But if ignored can lead to serious heart disease. The only way to find out if you have high cholesterol is through a cholesterol test.

Some risk factors for having high cholesterol are things that we can change, such as diet and exercise. However, some factors we cannot change (such as diseases or age).

• Sedentary lifestyle (lack of exercise)
• Poor diet
• Smoking
• Certain medications
• Age (the older you are, the more you are at risk)
• Family history of high cholesterol
• Certain diseases (diabetes, certain thyroid gland conditions)
• Metabolic Disease
• Overweight or Obesity
• Water intake should be 10-15 glasses/ Day
• Include whole grain cereals instead of refined cereals.
• Include lots of green leafy vegetables like capsicum , cabbage, cauliflower, mushrooms, green onions, brinjals, ladyfinger, broccoli, parsley, lettuce, asparagus, French beans, tinda, bottle gourd , parwal, pumpkin etc.
• Include fruits like Papaya, guava, oranges(3-4) , pears, peaches, pomegranate, apple(1-2 in a Day) , plums, strawberries(6-7 in a Day) , cherries(8-10 in a Day), jamun fruit ( 10-12), Babugosha(2-3) , watermelon(3-4 pieces).
• Keep a check on the consumption of oil in a Day which should be 2-3 tsp/day for one person. Change your oil after every 20-25 days.
• Use a combination of oil(MUFA and PUFA) in your diet which includes canola oil, olive oil, Mustard oil (MUFA) and safflower, sunflower and corn oil(PUFA).Have diet low in saturated fats like Ghee, Vanaspati, coconut oil, cheese etc)
• Avoid all junk and fast food as they contain Trans fat which increases the bad Cholesterol.
• Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol.
• Include Fish which is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol.)
• Include Nuts (Almonds and Walnuts) which are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.
• Plant sterols or stanols are powerful substances naturally found in plant to have the ability to block cholesterol absorption..
• Eat soy products like Tofu, soybeans, soy nuts, soymilk, soy flour, or other soy products as they help in lowering LDL and Total Cholesterol levels.
• Use skimmed or single toned dairy milk products.
• Sugar intake should be limited to 2-3 tsp/day. If unavoidable can take Stevia ( Natural Sweetener).
• Have vegetable juice instead of fruit juices comprising of Aloe vera, lauki , amla, palak, Rocksalt and Black pepper which will help in enhancing Liver Function.