cholesterol Archives

Common dinner mistakes that are raising your cholesterol levels…

10 August 2024
by admin

What you eat or do close to dinner time can have a profound impact on your cholesterol levels. If you regularly indulge in fatty foods, desserts, and skip vegetables at dinner time, you may be inviting a host of health troubles including high cholesterol.
If you are trying and failing to control your cholesterol levels, it’s high time to reflect and pinpoint dinner-time mistakes that are raising your LDL cholesterol levels.

Delaying your dinner time

It’s the common mistake people make, thanks to their busy routine. The shorter the window between eating and sleeping time, the greater the damage. A study published in the journal Cell Metabolism shows eating later in the day is associated with increased hunger and a decrease in leptin, a hormone that sends signals of satiety. This could make you obese over a period of time which is a risk factor of high cholesterol.

Eating fatty foods

Dinner time is the time to unwind and this is when families come together to have a hearty meal and heart-to-heart conversations. However, this also means partaking in lavish and high-calorie meals which could add extra layers of cholesterol to your diet. Eating too much saturated fat or trans fats can lead to unhealthy cholesterol levels.

Not eating veggies

Not eating enough vegetables or including adequate fibre in your diet can increase your risk of high cholesterol levels. Vegetables are rich in soluble fibre, which helps to lower LDL (bad) cholesterol and promote heart health. A diet lacking in these fibre-rich foods can lead to elevated cholesterol levels, contributing to heart disease and other cardiovascular issues. Incorporating a variety of vegetables into your meals supports overall health and helps maintain healthy cholesterol levels.

Going to bed immediately after dinner

Eating close to bedtime is the biggest dinner mistake you can make. This not only leads to delayed digestion, but also affects your sleep quality as your digestive system wouldn’t be able to rest and recuperate during night. Inadequate sleep and metabolism slowdown can lead to weight gain, which is a risk factor for cholesterol.

Eating salty foods

Eating salty foods at night can lead to high blood pressure, which is linked to high cholesterol levels. High sodium intake causes the body to retain water, increasing blood volume and putting extra strain on the arteries. This strain can damage arterial walls, making them more susceptible to cholesterol buildup and plaque formation.
(Images courtesy: iStock)

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Science & Environment

Why is good cholesterol called so and how to…

16 June 2024
by admin

When it comes to cholesterol, not all of it is bad. In fact, high-density lipoprotein (HDL), often referred to as “good cholesterol,” plays a crucial role in maintaining your heart health. But what makes HDL so special, and how can you naturally increase its levels? Let’s dive into the world of good cholesterol and discover why it’s hailed as the superhero of your cardiovascular system.
Why is HDL called good cholesterol?
HDL is termed “good cholesterol” because of its beneficial role in the body. Unlike low-density lipoprotein (LDL), which can lead to plaque buildup in your arteries and increase the risk of heart disease and stroke, HDL helps remove cholesterol from your bloodstream. It transports excess cholesterol to your liver, where it’s processed and eliminated from your body. This cleansing process helps keep your arteries clear and reduces the risk of cardiovascular diseases.
High levels of HDL cholesterol are associated with a lower risk of heart disease. Studies have shown that for every 1 mg/dL increase in HDL cholesterol, the risk of heart disease decreases by 2-3%. This makes boosting HDL levels a vital strategy for protecting your heart.

How to boost your HDL levels

Increasing your HDL cholesterol levels can be achieved through a combination of lifestyle changes and dietary adjustments. Here are some effective strategies to help you elevate this heart-protective cholesterol:

Embrace healthy fats

Incorporate more healthy fats into your diet, such as those found in olive oil, avocados, walnuts and fatty fish like salmon, mackerel, and sardines. These fats help increase HDL levels while also providing numerous other health benefits.

Exercise regularly

Engage in regular physical activity. Aerobic exercises like walking, running, cycling, and swimming have been shown to boost HDL levels. Aim for at least 150 minutes of moderate-intensity exercise per week.

Quit smoking

If you smoke, quitting can significantly improve your HDL levels. Smoking cessation is not only beneficial for your HDL but also for your overall health, reducing the risk of many chronic diseases.

Eat a balanced diet

Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in fiber, such as oats, beans, and legumes, can help improve cholesterol levels.

Limit sugar and refined carbohydrates

Cutting back on sugar and refined carbs can positively impact your HDL levels. These foods can contribute to weight gain and poor heart health, so opt for complex carbohydrates instead.

Moderate alcohol consumption

Some studies suggest that moderate alcohol consumption, particularly red wine, may raise HDL levels. However, it’s important to drink in moderation and consult with your doctor, as excessive alcohol can have adverse effects.
HDL cholesterol truly earns its title as the “good” cholesterol due to its protective effects on your heart. By making conscious lifestyle and dietary changes, you can boost your HDL levels and support your cardiovascular health. Remember, every small step counts towards a healthier heart and a happier you.

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