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Message: <blockquote data-quote="sirajstc" data-source="post: 12638472" data-attributes="member: 91140">The lifestyle of today is such that people always have too many balls  in the air and are competing with time. However, that is no excuse to  eat junk food on the go all the time. It leads to obesity and high  cholesterol levels which are harmful for health. Even though awareness  regarding this has been generated, the number of people suffering from  high cholesterol has continues to increase steadily over the years. High  cholesterol can easily be managed by following a few basic rules. Read  on, before it’s too late. 1) Diet: The types of food you eat and they way  they’re prepared can have an immense effect on the cholesterol levels in  your body. Certain food themselves contain cholesterol which are known  as dietary cholesterol. Some examples of such foods are kidneys, eggs  and prawns. However, the as compared to saturated fats, cholesterol  found in such food has much less effect on the level of cholesterol in  your blood. It is essential to cut down on saturated fats in order to  reduce your cholesterol levels. i. Fats and Cholesterol : Saturated and unsaturated  are the two main types of fat. Consuming foods that are high in  saturated fat can raise cholesterol levels in the blood. Foods high in  saturated fat include ghee, cheese, cream, cakes, biscuits, fatty cuts  of meat and foods containing coconut or palm oil. Unsaturated fat can  actually help in reducing cholesterol levels. Foods high in unsaturated  fats include oily fish, nuts, seeds and vegetable oils and spreads. As  nuts are high in calories, only a handful is enough per serving. Include  nuts such as almonds, hazelnuts, walnuts etcetera. Fish contains  omega-3 fatty acids which are very good for the heart. Finally, reduce  the total amount of fat in your diet by avoiding fried and roasted  foods. Steam, boil or grill your food. If you must use oil, use olive  oil. ii. Fiber and cholesterol: The two different types  of fiber are soluble fiber and insoluble fiber. Soluble fiber can be  digested by your body whereas insoluble fiber cannot. Foods containing  soluble fiber include oats, beans, peas, lentils, chickpeas and of  course, fruits and vegetables. Bananas are an excellent source of fiber.  Soluble fiber can reduce the absorption of cholesterol into your  bloodstream. iii. Another important point to be considered is the size of the portion  being consumed. Try to eat 5 balanced meals, containing small portions,  a day. Reducing your intake of caffeine can also help in lowering your  cholesterol levels. 2) Exercise: Studies have shown that exercising even  3 times a week can reduce your cholesterol levels. The best form of  exercise is to go for long walks. It doesn’t require anything and can be  done anytime, even in between your work. If you are looking more  vigorous activities then you can try cycling, running, dancing and go to  the gym. The most important thing is to enjoy what you do. 3) Drink Water: Try to drink at least 8 glasses of  water per day as drinking more water keeps the body fitter as it reduces  fats. Our kidneys also do not function properly if adequate amount of  water is not supplied. Moreover, it also eliminates water retention  properly. It makes the endocrine gland function properly which helps in  balancing our body’s electrolytes, minerals such as sodium, chloride and  potassium, which regulate body temperature and control blood pressure.  Finally, it helps in the transportation of water-soluble vitamins and  nutrients such as protein, minerals and vitamins across the body. 4) Quit Smoking: Smoking not only increases the LDL  (low density lipoproteins, the bad cholesterol, while decreasing HDL  (high density lipoproteins), the good cholesterol levels. This damages  the arteries. The nicotine in cigarettes can also lead to heart  palpitations. Smoking also makes the blood stickier by raising  fibrinogen levels and platelet counts. Carbon monoxide from cigarette  smoke also raises blood cholesterol levels. Research has found that  giving up smoking leads to the rising of the HDL levels and depleting of  the LDL levels. Within 24 hours of quitting, risk of a heart attack  subsides. Due to all the above, it is proven that it makes sense to quit  smoking.</blockquote>

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