Best Recommended Oil, Foods and Exercises to Reduce Cholesterol for Healthy Heart
Which cooking oil is good for your heart?
You should choose oil rich in either mono or polyunsaturated fats because they help reduce blood cholesterol.
Examples of such oil are:
Examples of such oil are:
- Canola oil – rich in monounsaturated fat
- Corn oil – rich in polyunsaturated fat
- Sunflower oil – rich in polyunsaturated fat
- Safflower oil – rich in polyunsaturated fat
- Soya bean oil – rich in polyunsaturated fat
What can you do to control your cholesterol level?
You should take the following steps in order to help control your blood cholesterol level and lower your chance of heart disease.
You should take the following steps in order to help control your blood cholesterol level and lower your chance of heart disease.
Choose The Right Foods for Your Heart
- Avoid foods rich in saturated fat
- Remove the skin and fat from meat and poultry
- Eat fish at least twice weekly
- Boil,bake, root or peach instead of frying foods
- Use monounsaturated and polyunsaturated oil for cooking
- Use skimmed or low fat mild, cheese, and yogurt
- Avoid doughnuts, muffins, pastries and fast food
- Eat fruits, vegetable, nuts, cereals, bread, rice and pasta
- Use liquid or soft margarine instead of butter
- Eat more egg white and less egg yolks
- Read food labels to them how much fat is in the food you eat
- Try to reduce your sugar intake
Do Regular Exercise for Your Heart
- Regular physical activity is recommended for everyone. It can help raise ‘good’ (HDL) cholesterol and lower ‘bad’ (LDL) cholesterol and also help to control your body weight.
- Start slowly a progress gradually. Your goal is to be active every day
- Plan to be active for at least 30 minutes every day
- Activities should be moderate in intensity. These activities should make you breathe aster than normal, like when you ‘re walking quickly. But don’t over do it. Make sure that you can still talk easily.
- You don’t have to do 30 minutes of activity all at once. You can work up to this by doing small amount several time days. Try to do at least 10 minutes of activity each time.
- Choose activities that you enjoy and that are right for you. The best ones are those that use the large muscles, especially those in the legs. When these muscles are working, they require more oxygen, so the heart has to beat faster. This way your heart becomes a stronger, more efficient pump
- Before you start on activity program, talk with your doctor and get advice
Control Your Body Weight for Healthy Heart
Check your Body Mass Index (BMI) to determine if your weight is correct for your height.
You can check your BMI by the following formula:
Weight (Kilogram)
BMI = ___________________________
(Height-meters) X Height (meters)
Check your Body Mass Index (BMI) to determine if your weight is correct for your height.
You can check your BMI by the following formula:
Weight (Kilogram)
BMI = ___________________________
(Height-meters) X Height (meters)
- If your BMI is less than 18.5, you are considered underweight.
- If your BMI is from 18.5 and 24.9, you are considered to be in a healthy weight range for your height.
- If your BMI is between 25 and 29., you are considered overweight. And , if your BMI is 30 or greater, you’re considered obese.
