CONNECTOR.AE 40 CONNECTOR.AE 41 Health and Wellness Health and Wellness Obesity, defined by a Body Mass Index (BMI) of 30 or higher, increases the risk significantly. Lack of exercise lowers good cholesterol levels, while smoking facilitates bad cholesterol build-up in arteries. Excessive alcohol consumption can elevate overall cholesterol levels. Age also plays a role; cholesterol issues are more common in individuals over 40, as the liver becomes less efficient at processing LDL cholesterol. Tips To Maintain Healthy Cholesterol Levels • Choose lean meats and trim visible fat to reduce saturated fat intake in your diet. • Opt for low-fat or fat-free dairy products instead of full-fat varieties to lower your cholesterol consumption. • Use healthy oils like olive oil or canola oil in cooking instead of butter or lard. • Avoid processed and fried foods that contain trans fats by checking labels for partially hydrogenated oils. • Increase your soluble fibre intake by incorporating oats, barley, whole grains, beans, lentils, fruits, and vegetables into your meals. • Include fatty fish such as salmon twice a week, and add nuts, seeds, and avocados to your diet for beneficial healthy fats. “Boost your diet with more fruits and vegetables, incorporate foods that elevate good cholesterol levels, decrease consumption of red meat, fried, and oily foods, quit smoking Sources Of Good And Bad Cholesterol Good sources of cholesterol-friendly nutrients include healthy fats such as monounsaturated fats found in olive oil, canola oil, and avocados, as well as polyunsaturated fats like omega-3 fatty acids found in fatty fish such as salmon, mackerel, sardines, and trout. Additionally, high-fibre foods like oats, barley, beans, lentils, fruit, vegetables, nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds contribute positively to cholesterol levels. Conversely, sources of unhealthy cholesterol include saturated fats found in red meat, lamb, processed meats, dairy products like butter, cheese, cream, and whole milk, and tropical oils such as coconut oil, palm oil, and palm kernel oil. Trans fats, found in many commercially baked goods, fried foods from fast-food outlets, and margarine, also negatively impact cholesterol levels. Dietary cholesterol, present in egg yolks, shellfish, organ meats like liver, and certain dairy products, should also be moderated for cholesterol management. Factors That Contribute To Bad Cholesterol Levels Besides dietary choices, several other factors contribute to high cholesterol levels. fat meats and fried foods. It’s crucial to monitor your cholesterol levels closely in such cases. Checking cholesterol is a routine part of health check-ups, where a healthcare provider performs a blood test called a lipid panel or lipid profile. Typically, you’ll need to fast for 12 hours before the test, refraining from consuming anything except water. Highlighting the importance of getting tests done, Dr Noor Naji from Mubadala Health Dubai and Danat Al Emarat Hospital adds, “Regular check-ups are crucial for managing cholesterol levels and reducing associated health risks. Lipid panel tests in routine screenings detect high cholesterol early. These appointments enable healthcare providers to assess cardiovascular risk factors, offer personalised advice on diet and exercise, adjust medication as needed, and detect early signs of high cholesterol.” When To Get The Test Done The frequency of cholesterol level checks varies based on factors like age, gender, family history, lifestyle, and individual health considerations. Generally, adults are advised to undergo testing annually, while children may have tests scheduled every three years. Your healthcare provider is best suited to determine the appropriate testing interval tailored to your specific health needs. “Regular check-ups help monitor cholesterol levels and provide timely advice on lifestyle adjustments and medication for cholesterol management, ensuring proactive health care and heart disease prevention,” adds Dr Sachin Upadhyaya from Aster Hospital, Mankhool. and alcohol, and commit to a daily 30-minute walk at least five days a week for a healthier lifestyle,” recommends Dr Sachin Upadhyaya from Aster Hospital, Mankhool. Lifestyle Changes To Make For Cholesterol First and foremost, avoid a sedentary lifestyle; the more active you are, the better your heart health will be. Engage in exercises that interest you, such as sports, dance classes, or Zumba, to keep your body moving. Combining regular physical activity with a healthy diet is key to maintaining optimal heart health. Dr Noor Naji from Mubadala Health Dubai and Danat Al Emarat Hospital highlights the importance of lifestyle changes in improving cholesterol levels, such as regular physical activity (aim for 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise weekly), maintaining a healthy weight, and avoiding smoking. Dr Noor Naji from Mubadala Health Dubai and Danat Al Emarat Hospital notes, “For some, additional measures like statin medication may be necessary alongside lifestyle adjustments.” Conclusion To lead a healthy life, prioritise regular health check-ups, stay physically active, and monitor your cholesterol levels. Even if your LDL cholesterol levels are high, you can manage them effectively through a balanced diet, exercise regimen, and guidance from your healthcare team. By making informed lifestyle decisions and cooperating closely with your healthcare provider, you can greatly reduce the likelihood of heart disease and other critical health issues linked to elevated cholesterol levels.
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