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10 Mistakes to Avoid to Keep a Check on Your Cholesterol Level

Everyone age 20 and older should have his or her cholesterol measured at least once every five years.

Wellness
| Contributor Content| UPDATED: January 25, 2018, 11:28 AM IST
10 Mistakes to Avoid to Keep a Check on Your Cholesterol Level Representative Image: © milla1974/Istock.com
1. Bailing on your Workout Sessions

One of the simplest ways to keep your cholesterol in check is through regular exercise i.e. 40 minutes per session 3 to 4 times a week. You can indulge in walking, swimming, cycling, aerobics, pushups, pull-ups or weight training.

2. You don’t Consume Healthy Fats

Saturated and trans fat is bad for health however the healthy polyunsaturated and monounsaturated fats are good for your health and are found in salmon, herring, avocados, olives, walnuts, and liquid vegetable oils like canola, sunflower, and olive oil. However, do not exceed your consumption of calories from fats beyond 25%-30% on a daily basis.


3. Not Getting Yourself Tested Regularly

When your cholesterol levels fluctuate and go towards the harmful side it doesn’t give early signs or symptoms and can only be detected through tests thus it is advisable that after turning 20, you should go for regular tests and checkups so as to keep a check on them and see whether you need to make any lifestyle changes or get medical help.

4. You Don’t Move Around

If you have a desk job, it is highly likely that you’re sitting for most of the day and don’t move around much. Sitting altogether for long periods of time is a major cause of obesity, heart diseases, and high blood pressure, in addition to decreasing ‘good’ cholesterol. And this is the case despite regular exercising so make sure you get up from your desk and move around every 30 minutes.

5. Belly Fat

Paying attention to your increasing weight is highly advised as putting on weight especially around your belly raises ‘bad’ cholesterol levels and lowers good cholesterol in the body. And just 10% weight loss can work magic for your cholesterol levels.

6. You consume high amounts of Saturated and Trans Fat

Saturated and trans-fats raise your bad cholesterol levels and lower your good cholesterol levels leading to your body only retaining more of the bad cholesterol. Sources of saturated fat are beef, pork, lamb, and full-fat dairy like butter, cream, milk, cheese and yogurt, and tropical oils like palm. So keep a tab on your saturated fat intake and opt for skimmed-milk and low-fat yogurts.
First Published: January 25, 2018, 11:28 AM IST
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