5 Effective Ways to Avoid Getting Corona Virus

Cholesterol is a type of fat that if the levels are too high can cause adverse effects on health. One of the effects of high cholesterol is a buildup of plaque in the arteries that can cause a heart attack or stroke.

High cholesterol can be triggered by many factors, such as unhealthy lifestyles, smoking, lack of exercise, and frequent consumption of fatty foods.

5 Effective Ways to Avoid Getting Corona Virus

Why < High Cholesterol Dangerous ?

In most cases, high cholesterol does not cause any symptoms. This makes this condition often not realized by the sufferer. Even if left unchecked, high cholesterol can cause atherosclerosis or plaque buildup in blood vessel walls.

As a result, blood flow to a number of organs can be smooth, even blocked. This condition can trigger a number of diseases, such as:

  • Heart attack
  • stroke
  • Angina (chest pain)
  • High blood pressure
  • Peripheral artery disease
  • Kidney disease

How to Overcome High Cholesterol

Cholesterol is a type of fat that actually has a good function in the body. Cholesterol is bound to proteins and is divided into 3 types, namely LDL (low density lipoprotein), HDL (high density lipoprotein), and TGL (triglyceride).

Ideally, total cholesterol levels in children to adolescents aged 19 years and under are less than 170 mg/ dL. Whereas in adults, total cholesterol levels normally range between 125-200 mg/ dL.

Handling of high cholesterol will be adjusted to the total cholesterol level and comparison of the levels of the three types of cholesterol. In general, high cholesterol can be overcome by lifestyle changes and the use of cholesterol-lowering drugs.

Lifestyle changes that you can make to reduce cholesterol levels include:

1. Exercise regularly

Doing light exercise regularly every day, for a total of 2.5 hours a week, can increase HDL levels and reduce LDL levels. Some sports options you can take are brisk walking, swimming, or biking.

2. Stop smoking

The chemical content in cigarettes can increase cholesterol levels. If you are a smoker, stop this habit as soon as possible. Stopping smoking and adopting a healthy lifestyle will reduce cholesterol levels, thereby reducing the risk of various diseases caused by high cholesterol.

3. Choose foods which are rich in good fats

Another way to overcome high cholesterol is to eat foods that contain good fats, such as nuts, especially almonds and walnuts, and fish that contain omega. -3, like salmon or mackerel.

In addition, other food choices, such as wheat, dark chocolate, and fruits, such as berries and grapes, are also good for preventing high cholesterol.

4. Avoiding fatty foods

The types of foods that should be avoided by people with high cholesterol are foods that contain a lot of trans fat, which is a type of unsaturated fat that can increase LDL cholesterol levels and reduce HDL cholesterol levels.

Some types of foods that are high in trans fat are fried fast food (such as fried potatoes or fried chicken), packaged snacks (such as potato chips), cakes, bread, biscuits, pizza, and sausages.

5. Choosing the right cooking oil

Choosing types and ingredients that are not healthy, including choosing types of cooking oil, can increase cholesterol levels. One of the things that must be considered in choosing cooking oil is the smoke point it has.

If you want to fry, use cooking oil that has a high smoke point or is resistant to heat. One type of oil that has a high smoke point is soybean oil. Besides having a high smoke point, soybean oil also contains unsaturated fatty acids and phytosterols, which are often associated with a decrease in cholesterol levels.

As mentioned above, high cholesterol usually does not cause any symptoms. So, if you have an unhealthy lifestyle, have diabetes, are obese, or have a family history of heart disease, check your cholesterol levels with your doctor regularly.

Checking cholesterol levels can be started since adolescence. In adulthood, cholesterol checks should be done routinely every 4-6 years.

Label : Health cat_Health

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