Winters can increase the risk of various ailments and health conditions and it is partly due to our sedentary lifestyle during the season and also due to the fact that we eat high calorie foods more frequently compared to other seasons. While pakoras, chips, and bagels can taste heavenly with a cup of tea, if eaten regularly, these foods can wreak havoc on our bad, or LDL (low-density lipoprotein) cholesterol levels. Cholesterol is a waxy substance present in the cells of our body that helps make hormones, vitamin D, and substances that aid in digestion. However, too much cholesterol can lead to plaque deposition in our arteries and put us at risk for heart problems. (Also read: Easy tips to reduce cholesterol before the Christmas binge)
“With the decrease in mercury with each passing day, there is an increased risk of people suffering from high cholesterol due to becoming inactive/sluggish during the winter season. The body needs cholesterol to function properly, but high levels of cholesterol can lead to the development of fatty deposits (plaque) within the arteries, increasing the risk of cardiac arrest and stroke Unhealthy or uncontrolled cholesterol levels can also lead to other comorbidities, such as chronic kidney disease, diabetes , high blood pressure and irregular heart rhythms, among others,” says Dr. Ashutosh Shukla, Medical Advisor and Senior Director of Internal Medicine at Max Hospital, Gurgaon.
It is important to keep your cholesterol levels under control to avoid such health problems.
Dr. Suman Bhandari – Consultant, Interventional Cardiology, Fortis Escorts, Okhla, New Delhi shares some useful tips.
1. Keep exercising at home or when it’s sunny outside, one can go out well covered with several layers of clothing, woolen hat/scarf for walks and workouts.
2. Avoid Excess Fried or High Sugar Foods and instead eat fruits and vegetables (at least 4-5 servings) per day. Eat radish, carrot, etc. as a snack. Adding soluble fiber like isabgol, leafy greens, brinjal, okra, oats, grains like barley, and whole legumes will also help lower cholesterol.
3. Avoid sugary drinks and treats like ice cream, sweets, gajak, rewari, cakes, cookies etc.
4. Avoid red meat like mutton, pork, lamb and eat fish and chicken instead.
5. Avoid pakorasFrench fries, onion rings, way too many eggs.
6. Avoid excessive drinking or smoking.
7. Foods (margarine sticks and granules) fortified with 2 g of plant steroids can lower LDL by 10%.
8. Omega-3 supplements as fatty fish can reduce triglycerides and replace red meat.
9. Consume soy milk (2 1/2 cups) or 25g of tofu can lower LDL by 5-6%.
10. Nuts: Eating even 2 ounces of tree nuts a day, such as almonds, walnuts, and peanuts, can lower LDL cholesterol by up to 5%, along with other heart-healthy factors.
“Reduce your intake of saturated or trans fats. One of the most common reasons for poor cholesterol levels is due to the foods we eat. Reducing your intake of saturated fats can go a long way in controlling cholesterol levels during the winters,” says Dr. Shukla.
“Overweight people are much more prone to low cholesterol, so it’s important to reduce and maintain body weight. A smarter way to prepare heart-healthy foods at home is to use the oil-free cooking method. Oil is known to be harmful to the human body in the long run and there is a big misconception among the general public that adding oil means adding flavor to food.The same flavor of food can be achieved without the use of oil. Reducing the consumption of oil will not be harmful to the body since it is already present in the form of good cholesterol,” adds Dr. Shukla.
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Source: news.google.com