Winters can increase the risk of a variety of ailments and health conditions, due in part to our sedentary lifestyle during the season, as well as the fact that we consume more high-calorie foods than during other seasons. While pakoras, fries, and bread rolls may taste delicious with a cup of tea, eating them on a regular basis can wreck havoc on our bad cholesterol levels, or LDL (low-density lipoprotein).
Cholesterol is a waxy substance found in our cells that aids in the production of hormones, vitamin D, and digestive enzymes. However, too much cholesterol can cause plaque buildup in our arteries, putting us at risk of cardiac problems.
With the temperature dropping by the day, there is an increased risk of people developing high cholesterol as a result of becoming inactive/lazy during the winter season. The body requires cholesterol to function properly, but high cholesterol levels can lead to the formation of fatty deposits (plaque) inside the arteries, increasing the risk of cardiac arrests and strokes.
Unhealthy or uncontrolled cholesterol levels can also lead to a variety of co-morbidities such as chronic kidney disease, diabetes, high blood pressure, and irregular heart rhythms, to name a few,” says Dr Ashutosh Shukla, Medical Advisor & Senior Director Internal Medicine Max Hospital, Gurgaon.
To avoid such health problems, it is critical to keep your cholesterol levels under control.
Dr. Suman Bhandari, Consultant, Interventional Cardiology, Fortis Escorts, Okhla, New Delhi, offers some advice.
1. Continue to exercise at home or, if the weather permits, step outside well-dressed with multiple layers of clothing and a woollen cap/muffler for walks and workouts.
2. Limit your intake of fried/high-sugar foods to at least 4-5 servings of fruits and vegetables per day. Snack on radishes, carrots, and other vegetables. Soluble fibre, such as Isabgol, leafy vegetables, eggplant, okra, oats, grain, such as barley, and whole pulses, can also help lower cholesterol.
3. Avoid sugary beverages and treats such as ice cream, sweets, gajak, rewari, cake, cookies, and so on.
4. Avoid red meats such as mutton, pork, and lamb in favour of fish and chicken.
5. Avoid pakoras, potato chips, onion rings, and an excess of eggs.
6. Limit your drinking and smoking.
7. Foods fortified with 2 gm of plant steroid can reduce LDL by 10% (margarine and granula bars).
8. Omega-3 supplements, such as fatty fish, can lower triglycerides and serve as a substitute for red meat.
9. Consuming soy milk (2 1/2 cups) or tofu (25gm) can reduce LDL cholesterol by 5-6%.
10. Nuts: Eating just 2 ounces of nuts per day, such as almonds, walnuts, and peanuts, can lower LDL cholesterol by up to 5%, in addition to other heart-healthy factors.
“Reduce your intake of saturated and trans fats. The food we eat is one of the most common causes of high cholesterol levels. Reducing your intake of saturated fats can help you control your cholesterol levels during the winter “Dr. Shukla explains.
“Overweight people are much more likely to suffer from high cholesterol levels, making it critical to reduce and maintain body weight. The zero-oil cooking method is a smarter way to make heart-healthy food at home. Oil is known to be harmful to the human body in the long run, and the general public has a common misconception that adding oil to food means adding flavour. The same food flavour can be obtained without using oil. Oil consumption should be reduced because it is already present in the body in the form of good cholesterol “Dr. Shukla adds.
High cholesterol: Effective wintertime lifestyle changes to lower cholesterol
