CONNECTOR.AE 34 CONNECTOR.AE 35 HEALTH AND WELLNESS HEALTH AND WELLNESS “Find time for physical activity. During the hot UAE summers, try early mornings or late evenings to stay active”, Dr. Shaji Azad fromAmanaHealthcare adds. 3. Maintain a healthy weight Even a small amount of weight loss can help improve your cholesterol levels. “Aim for a healthy body mass index and keep an eye on belly fat, which is linked to higher risk”, adds Dr. Seema Aundhekar from iCare Clinics. A proper balance of diet and exercise is the way to go. 4. Quit smoking and limit alcohol “Smoking lowers good cholesterol and raises triglycerides, both of which are harmful. Avoiding tobacco products is especially important for men as they tend to have higher triglyceride levels”, says Dr. Seema Aundhekar from iCare Clinics. If your LDL cholesterol levels are high, above 130 milligrams per decilitre (mg/dL) for low-risk individuals, or above 70 mg/dL for those at higher risk, your doctor might recommend medication, especially if lifestyle changes aren’t enough. Lifestyle Tips To Keep Cholesterol Under Control Experts agree that prevention is better than cure, and the best way to prevent high cholesterol is to start with your lifestyle. Here are simple yet effective steps to help keep your levels in check: 1. Eat smart • Cut down on foods high in saturated and trans fats such as fried foods, baked goods, processed snacks, and red meat. • Add more fruit, vegetables, lean proteins, and whole grains to your plate. • Avoid sugary drinks and opt for water or herbal teas. “Being mindful of what you eat, and how much you eat, is one of the most important changes,” says Dr. Shaji Azad from Amana Healthcare. 2. Get moving You don’t have to hit the gym every day, but 150 minutes of moderate exercise per week, like brisk walking, swimming, or cycling, makes a big difference, according to Dr. Seema Aundhekar from iCare Clinics. “Being mindful of what you eat, and how much you eat, is one of the most important changes.” “Aim for a healthy body mass index and keep an eye on belly fat, which is linked to higher risk” 5. Manage stress and sleep well Chronic stress and poor sleep habits can worsen cholesterol levels. Yoga, meditation, and even short walks can help manage stress, according to Dr. Shaji Azad from Amana Healthcare. Getting 7 to 8 hours of quality sleep every night is equally important. 6. Stay on top of regular health check-ups Prevention starts with awareness. Make it a habit to get regular blood tests and consult your doctor, even if you feel fine. What About Medication? If lifestyle changes aren’t enough, cholesterollowering medications like statins may be recommended. Both doctors stress that these medications are safe for long-term use, but they can come with mild side effects such as muscle pain, liver enzyme changes, or a slight risk of diabetes. Dr. Shaji Azad from Amana Healthcare adds, “Appropriate changes in lifestyle will help in avoiding, reducing or delaying the use of such medications”. However, both experts agree that if your doctor prescribes it, it’s important to take the medication as directed and attend follow-up appointments to monitor your health. High cholesterol is more common than you think, but it’s also one of the easiest conditions to prevent with the right approach. As both experts point out, by eating well, staying active, avoiding smoking, and getting regular check-ups, you can protect your heart and live a healthier life. The realisation that a healthy lifestyle is the basic requirement for a healthy body is the first thing to achieve. So take charge of your health today. Prevention starts with you.
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