Mistakes that affect the level of cholesterol in your body, try to avoid them.

 1- Cholesterol level:

Cholesterol levels tell your doctor about the fats in your blood. Unhealthy levels are associated with hardening of the arteries, which can cause: heart disease, heart attacks and strokes. Your levels include: good-HDL cholesterol, bad-LDL cholesterol, and triglycerides (common fats in the body). If you are aware of your proportions and the factors that may affect them, you can follow some steps that may help control them.

2- Failure to conduct tests:

Unhealthy cholesterol levels do not exhibit typical symptoms, so it is essential to check them. If you notice anything wrong with it, eating a healthy diet, changing your lifestyle, and taking medication may help. After your first twenty years, your doctor will ask you to have a regular blood test every four to six years, to make sure that your cholesterol is within its normal levels. If not, your doctor will closely monitor your levels to determine if treatment is needed.

3- Neglecting sports activities:

Regular exercise is one of the best ways to control cholesterol levels. You don't need to run a marathon, but 40 minutes of walking, swimming, biking or dancing three or four times a week will do the trick. If you do not have the time, you can divide it into ten minutes that are repeated throughout the day to reach the desired level. Endurance exercises, as well as push-ups, pull-ups, and weightlifting exercises may also help.

4- Cochlear or limiting body movement:

Sitting for a long time may be associated with: obesity, heart disease and high blood pressure, as it lowers the good cholesterol that helps get rid of bad cholesterol, and raises triglyceride levels. It should be noted that exercising regularly, combined with this erratic behavior, will not avoid you from the aforementioned risks. If you work as a desk, try to get up and move around a little every 30 minutes, or consider using a standing desk.

Mistakes that affect the level of cholesterol in your body and try to avoid them - the relationship of unhealthy levels of cholesterol in the blood to cardiovascular disease

5- Smoking:

Smoking lowers the good cholesterol levels, which means an increase in the bad cholesterol. Smoking has also been linked to high blood pressure, diabetes, and heart disease. Quitting smoking may improve your cholesterol levels and protect your arteries. 

6- Ignore your weight:

Weight gain, especially in the area around the abdomen, raises the bad cholesterol and lowers the good cholesterol.

However, you can improve your cholesterol levels by losing only 10% of your weight.

7.Consuming a lot of saturated fats.

Saturated fats come from meat: beef, pork, and lamb, as well as from full-fat dairy products, such as butter, cream, cheese, and yogurt, in addition to tropical oils, such as palm oil and coconut oil. Separating the visible fat from meat, and consuming both skimmed and low-fat yogurt may also help.

If your bad cholesterol is high, your caloric intake from saturated fat should not exceed 6% of your daily calorie requirement.

8- Eat a lot of trans fats:

Usually called partially hydrogenated oils or fats, they are found in fried foods, pastries, pizza dough, fried cookies, muffins, crackers, crackers, and many packaged foods. Check food labels to limit your consumption of trans fats. Eat plenty of fruits, vegetables, whole grains, fish, poultry, nuts, and low-fat dairy products.

 

9- Boycotting all fats:

Not all fats are bad, replace healthy polyunsaturated and monounsaturated fats with saturated and trans fats. You can find these fats in trout, salmon, and herring, as well as in walnuts, avocados, and olives, and in vegetable oils such as: olive oil, canola, sunflower and safflower. But make sure you don't get more than thirty percent of your daily calorie ration from one type of fat.

10. Not eating fiber:

They are of two types: soluble (soluble in water) and insoluble (not soluble in water), both of which are good for heart health, but the soluble ones especially help in reducing bad cholesterol levels. Add it to your diet by eating a bowl of oatmeal or bran in the morning, or by consuming fruits, beans, lentils or vegetables.

11- Excessive drinking of alcohol:

Too much alcohol may harm your cholesterol values. In particular, they raise the level of fats in your blood. Men should not have more than two drinks per day, and women should only drink one. If you maintain this level, you may contribute to improving the good cholesterol levels in your body.

12- Ignore other situations:

It is important to be aware of any medical issue associated with bad cholesterol levels, such as: high blood pressure, liver disease, kidney disease, and hypothyroidism. If you experience one of these conditions and manage it well, your overall cholesterol levels may improve as well.

13- Sometimes neglecting treatment:

Follow your doctor's directions regarding the prescription. If you forget to take your medicine at the scheduled time, avoid replacing it by increasing the next dose, as it may not work as it is supposed to, or it may cause dizziness or nausea. Make sure to tell your doctor about any medicine you have taken, as some medicines can cause problems when taken with others.