THERAPEUTIC LIFESTYLE CHANGES TO LOWER CHOLESTEROL

THERAPEUTIC LIFESTYLE CHANGES TO LOWER CHOLESTEROL

Compiled by 

 Dr.Saroja Raghavan H.O.D & Senior Manager N&D

 K.Saranya –Executive N&D

If you have high cholesterol and have heart disease or other risk factors for heart disease, Therapeutic Lifestyle Changes (TLC) diet is recommended.

                   

DIETARY TIPS TO LOWER CHOLESTEROL

• Reduce sodium intake to 2400mg per day.
• Limit saturated fats less than 7% of your daily calorie intake
• Eat only enough calories each day to achieve or maintain a healthy weight.
• Choose foods rich in complex carbohydrates such a whole grains, vegetables and fruits.

• Prefer low or non –fat dairy products like skimmed milk, skimmed curd, low fat cheese, butter milk rather than whole milk, butter and full fat cheese.
• Eat moderate amount of lean meat like chicken without skin and fish. Also avoid fatty cuts of meat.

EXERCISE TO LOWER CHOLESTEROL

Regular exercise will help to

• Lower triglycerides and LDL (bad) choleseterol level
• Raise your HDL (good) cholesterol level
• Reduce blood pressure
• Shed extra weight
• Improve the functioning of heart and lungs

Start with simple exercises like walking and taking the staircase in your office .If you want to do it more aggressively do brisk walking and cycling. Schedule your exercise program for at least 30 minutes a day.

Change in eating habits and exercise help to reduce your cholesterol level