Adjusting certain choices can help reduce plaque formation, cholesterol in arteries and lower risk of heart diseases.

What is cholesterol? This is a fatty waxy substance that build up inside of our arteries. The arteries are carriers of blood and oxygen to the rest of body. When a layer of forms in arteries, it creates a blockage restricting roper blood and oxygen flow. This further adds more unnecessary pressure o the heart muscles, blood vessels and other body parts to function optimally. There are two types of cholesterol – low density lipoprotein (LDL) that is also called the bad cholesterol and high density lipoprotein (HDL) that is the good cholesterol.

These blockages may cause angina or chest pain triggering a heart attack or risking other heart diseases. Lifestyle modifications can help to prevent bad cholesterol formation and also help in stabilising the already formed plaque.

6 Rules For Cholesterol Control

1. Mediterranean diet: This diet has recently become a widely known trend that is good for overall body, especially the heart. A Mediterranean duet is inclusive of more vegetables, fruits, nuts, fish, olive oil – basically all healthy fats. According to Harvard Health, it may help in reducing heart disease risk by 30 percent.
2. Exercising: Physical activity is another key, after diet, for a fit lifestyle. The human body requires certain amount of physical movement to keep the organs and human function optimally. One should aim for atleats 150 minutes of exercise every week to improve HDL and reduce LDL kevels. This may help in reducing plaque build up too.
3. Weight management: It is important to monitor weight to reduce heart disease risk, high cholesterol and blood pressure issues. Obesity may lead to build up of plaque. Healthy weight can help in better HDL levels.
4. Stress management: Stress is an inevitable part of life. But managing it is a choice. When body experiences prolonged period of extra stress, it may lead to increased amount of cortisol in brain. When stress hormone remains at high levels all the time, it lead to high cholesterol production, glucose causing fat build up. It also triggers inflammation affecting HDL levels.
5. Quit smoking: When you smoke, the nicotine and smoke affects the lungs, liver and also puts extra pressure on heart to pump oxygen. Also, it damages the lining of the arteries. Quitting smoking can actually help in improving HDL levels.
6. Quality sleep: A good quality sleep of 8-9 hours is essentially for all adults. Troubled sleep or sleep deprivation can lead to higher level of bad cholesterol.
7. Add more fibre: Ensure more fibre rich food in your diet for cholesterol control. Dietary fibre has molecules that binds unhealthy cholesterol and helps in flushing it out of the system.