With modern lifestyle, unpredictable work-schedules and disrupt sleeping habits affect our health roughly causing high cholesterol level which further leads to heart diseases and obesity. Not always can we blame our work and day-to-day schedule; it’s time to act positively towards cholesterol control. Given below some measures to control the cholesterol level and maintain a good health: 

Following a healthy diet is must:

First thing first, chart out a healthy diet which will have enough properties to benefit you for a longer period. Your diet has a powerful effect on your cholesterol and other risk factors. A doctor or dietician will likely recommend eating more fruits, vegetables, and whole grains. These foods are low in fat and contain no cholesterol. But remember a person should consume healthful fats too. These can be found in oily fish, nuts, seeds, and vegetable oils and spreads. Foods rich in soluble fiber can also help to lower cholesterol which includes Beans, lentils, and other pulses. Some heart friendly food options are:

• Oats and barley: Oats contain beta-glucan, a type of soluble fiber that helps lower total cholesterol by atleast  5%. Also rich in beta-glucans barley is a proven factor which can help lower “bad” LDL cholesterol.
• Wholegrain rice/ whole wheat: highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes
• Citrus fruits and Berries: Fruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.
• Dark leafy greens: While all vegetables are good for your heart, dark leafy greens are particularly beneficial. Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease as it could help prevent cholesterol from binding to artery walls.
• Fatty Fish
• Olive oil
• Start having a glass of milk every day

Exercising regularly:

Regular physical activity is also essential to keep your weight, cholesterol level in track. It can help to raise levels of HDL (good cholesterol) and lower levels of LDL (Bad cholesterol) and triglycerides. Activities such as brisk walking, cycling, swimming and running can also improve cardio health and help someone to maintain healthy body weight. Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider these easy-to-go everyday habits for a noticeable result:

• Start morning walk or evening walk whichever is convenient for you
• Try taking a brisk walk daily during your lunch hour
• Take steps instead of lift to work or home
• Playing a favourite sport
• Try yoga 3/4 days a week
• To stay motivated, consider finding an exercise buddy or joining an exercise group.

Cut out fast food and junk food:

Most importantly reduce processed food, tin food from your diet by avoiding junk food or fast food. Oily, deep fried food, sugary and carbonated water increase your risk of heart troubles by escalating your cholesterol level.

So, controlling cholesterol level is in your hand. Push your limits; build up good habits, eat healthy food and exercise to lead a healthy life with your loved ones.