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14 Common Mistakes That Raise Blood Cholesterol

Cholesterol is a waxy substance found in the blood. The body needs this substance to build healthy cells, but increasing it is harmful to health and increases the risk of heart disease. Elevated blood cholesterol causes fat to build up in the arteries. As a result, the arteries gradually narrow and the blood flow through them becomes more difficult. This increases the risk of heart disease, heart attack and stroke.

Although some people have inherited high blood cholesterol, in most cases an unhealthy lifestyle can increase it. In this article from BingMag, we will introduce you to 14 mistakes that increase blood cholesterol. If you want to improve your health and reduce the risk of heart disease, read this article to the end.

  • High cholesterol; From fatal causes and complications to symptoms and home remedies

1. You do not have a blood test and are not aware of your high cholesterol.

High blood cholesterol usually does not cause any symptoms and that is why it is important to have a blood test. If a blood test shows an abnormal increase in cholesterol, lifestyle changes and medication can help.

After the age of 20, your doctor will ask you to have a blood test every 4 to 6 years to return to normal. Make sure your cholesterol is up. If your blood cholesterol level is higher than normal, your doctor will monitor you to see if you need treatment. Blood tests measure total cholesterol, bad cholesterol (LDL) and good cholesterol (HDL) and are expressed in milligrams per deciliter (mg/dL). You can use the following guide to interpret a cholesterol test:

Total cholesterol

BingMag.com 14 Common Mistakes That Raise Blood Cholesterol

  • Less than 200 mg/dL: Suitable
  • Between 200 and 239 mg/dL: High limit
  • At least 240 mg/dL: High

Bad cholesterol

  • Less than 70 mg/dL: Best for heart disease Less than 100 mg/dL: Best for patients Diabetics and people at risk for heart disease
  • 100 to 129 mg/dl: High for people with coronary heart disease (nourishing heart vessels) and relatively good for others
  • 130 to 159 mg/dl: High for coronary heart disease and upper limit for others
  • 160 to 189 mg/dl: High for coronary heart disease and high for coronary heart disease Other people
  • At least 190 mg/dl: Very high

Good cholesterol

  • Less than 40 mg/dL: Low (for men)
  • Less than 50 mg/dL: Low (for women)
  • 40 to 59 mg/dL: Relatively Suitable (for men)
  • 50 to 59 mg/dl: Relatively suitable (for women)
  • At least 60 mg/dl: Suitable

2. Do not exercise

Regular exercise is one of the best ways to help control your blood cholesterol. You do not need to run two marathons to reach this goal. 40 minutes of walking, swimming or cycling three to four times a week is enough to treat and prevent high blood cholesterol. If you do not have enough time to exercise due to your busy schedule, you can do this amount of physical activity in three or four 10-minute sessions during the day. Resistance exercises such as weightlifting can also help.

Be sedentary and sit for a long time

BingMag.com 14 Common Mistakes That Raise Blood Cholesterol

Sitting for a long time may lead to obesity, heart disease and high blood pressure Increases the top. In addition it lowers good cholesterol and raises blood triglyceride levels. Even people who exercise regularly are not immune to the devastating effects of inactivity and prolonged sitting. If your job is such that you always have to sit at a desk and work, get up every 30 minutes and walk a little or use a standing desk.

4. Smoke

Smoking lowers good cholesterol and puts you at risk for high blood pressure, diabetes and heart disease. Quitting smoking can improve blood cholesterol levels and help protect blood vessels. If you do not smoke, try to avoid second-hand smoke as much as possible (smoke from other people's smoking).

  • 11 Important Tips to Know to Quit Smoking

5. Do not pay attention to your weight

Weight gain, especially the accumulation of fat around the abdomen and abdominal obesity, increases bad cholesterol and decreases good cholesterol. If you lose only 10% of your weight, you can significantly lower your blood cholesterol.

6. Excess saturated fat intake

Saturated fat is found in many foods such as milk, cheese and high-fat yogurt, butter, cream, beef, lamb, palm oil and coconut oil. Excessive consumption of these foods can lead to an increase in bad cholesterol.

It is better to separate the visible fats of meat before consumption and use low-fat milk and yogurt instead of high-fat dairy products. If your LDL is high, you should not get more than 6% of your daily calories from saturated fat.

You eat a lot of trans fat

BingMag.com 14 Common Mistakes That Raise Blood Cholesterol

trans fat, sometimes called fat or oil It is also said to be "hydrogenated" in fried foods, sweets, muffins, muffins, crackers and many packaged foods. Trans fat raises bad cholesterol levels.

Check food labels and choose products that are low in trans fat. Instead of eating trans fats, include fruits, vegetables, whole grains, low-fat dairy, poultry, fish and nuts in your diet.

  • 15 trans fats to lose weight And you should not eat health

8. Eliminate fat completely from your diet

You should be aware that not all fats are bad for your health. Therefore, it is better to replace saturated fats and trans fats with healthy unsaturated fats that have one or more double bonds. These healthy fats are found in fish, avocados, olives, walnuts, and liquid vegetable oils (such as sunflower, canola, and olive oils). Although unsaturated fats are good for your health, they are high in calories and when consumed. They cause a lot of weight gain. It is recommended that a maximum of 30% of daily caloric intake be allocated to fats.

9. Forget about foods high in fiber

Fibers fall into two categories: water-soluble fiber and insoluble fiber. Both types of fiber are good for heart health, but soluble fiber has a greater effect on lowering bad cholesterol. You can include oats, fruits, beans, lentils and vegetables in your diet by eating oats.

10. Ignore your other illnesses

Treating diseases associated with bad cholesterol, including high blood pressure, diabetes, kidney disease, liver disease, and hypothyroidism, is very important. Controlling and treating these diseases can help lower blood cholesterol.

Use all foods regardless of their effects

BingMag.com 14 Common Mistakes That Raise Blood Cholesterol

Prescribe statin drugs (such as lovastatin and atorvastatin) Treating high blood cholesterol does not mean that you can ignore nutritional recommendations. Many patients mistakenly believe that medications counteract the harmful effects of food on blood cholesterol.

Even if you are taking medication to treat high cholesterol, you should still be careful about your calorie intake and fat intake. Reduce unhealthy. In addition, you should increase your intake of healthy foods such as legumes, fruits, vegetables and whole grains.

  • 13 great foods to lower blood cholesterol

12. Sometimes you do not take your medications

Cholesterol-lowering drugs, including statins, have proven effects on blood cholesterol levels and prevent heart attacks in people with coronary heart disease. The results of a study show that if patients do not use these drugs as prescribed by a doctor, the risk of cardiovascular problems and even death increases.

An Italian study showed that three months after prescribing the drug Only 61% of patients continue to use it. A Canadian study found that more than 60 percent of heart patients stop taking statins within 2 years of being hospitalized. According to researchers, many factors play a role, such as the cost of buying the drug, worrying about the side effects of the drug and forgetting to take it.

If you do not take statins as prescribed by your doctor, the effectiveness of the drug will decrease. . Research shows that if patients stop taking the drug 3 to 6 months after the stroke, they are more likely to have another stroke within the next year.

If your doctor prescribes medication for you Follow his instructions and recommendations. If you forget to take the medicine, do not increase the dose the next time. This is because it may not be as helpful as you think it might be, or it may even make you feel dizzy. When you see a doctor for a new illness, let him or her know about your medications. Some drugs can overlap if taken at the same time and can cause problems.

13. Take statins with grapefruit juice

BingMag.com 14 Common Mistakes That Raise Blood Cholesterol

If you are taking statins, it is best Talk to your doctor about consuming grapefruit juice. Grapefruit juice contains a chemical that impairs the body's ability to break down certain statin drugs.

Use alcoholic beverages

Consumption of alcoholic beverages, especially in large quantities, raises blood cholesterol. This is why people who drink alcohol fail to control their blood cholesterol despite reducing their dietary fat and exercising regularly. If you want to lower your cholesterol, you should avoid alcoholic beverages.

Concluding remarks

Increased blood cholesterol is involved in heart disease, heart attack and stroke. Although medications help treat high cholesterol, you will not be able to treat or prevent the disease unless you improve your lifestyle. Failure to measure blood cholesterol, excessive consumption of unhealthy fats, inactivity, smoking and drinking alcohol are among the most important mistakes that increase blood cholesterol.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Sources: webmd, everydayhealth


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