Attain and maintain a healthy body weight
start an easy calculation of your body mass index (BMI) at home: divide your weight (in kilograms) by your height (in meters) square. a worth between eighteen.5 and 24.9 indicates that you simply have a healthy weight, whereverany worth on top of twenty five indicates that you simply square measure overweight. Overweightindividuals tend to own higher low-density lipoprotein (bad) and lower
HDL (good) cholesterin levels and so square measure at increased risk. fatness is indicated by a BMI of thirty
Replace saturated fats
Replace saturated (unhealthy) fats in your diet with unsaturated (healthy) fats. for instance, use soft tuboleomargarine, olive, Canola, avocado, grape seed and vegetable oil (amongst other) in food preparation or over salads rather than laborious brick margarine/butter/ghee, cream or coconut milk.
Cut down on Trans fats
Although trans fats square measure found naturally in little amounts in numerous animal product (e.g. beef, pork, lamb, milk, butter), they will even be fashioned in an exceedingly producing method that’s wideutilized in the food trade to create oleomargarine, shortening and business cookery oils. it’s additionallyfound in food (pastries, biscuits, cakes) and alternative processed foods within the type of partly changevegetable oils. fortuitously, in South Africa, product square measure currently needed by law to limit trans fats to an appropriate level of twenty-two or less, providing shoppers
with healthier decisions.
Up your fibre intake
Ensure AN adequate intake of fibre by consumption a minimum of five servings of fruit and vegetables daily. Legumes (beans, peas and lentils) square measure high in fibre and a decent supply of supermolecule – try andembody it in your diet a minimum of three times per week.
Be physically active
Exercising frequently helps to extend your lipoprotein (good) cholesterin. the guts and Stroke FoundationSturmarbeiteilung recommends one hundred fifty minutes of moderate-intensity exercise weekly. this willembody brisk walking, jogging, swimming and athletics – aim to be breathless, not unarticulate..
Alcohol in moderation
Drink alcohol sparsely (if at all). Alcohol isn’t essential for health. must you want to consume alcohol, keep at intervals the suggested limit of one unit per day for ladies, and up to a pair of units per day for men (1 unit isadequate alittle glass (120ml) of wine or 340ml beer/cider or one tot of spirits). keep in mind to not accumulate! Watch your kilojoule (energy) intake by selecting dry or ‘light’ alcohol choices. elect vino that contains resveratrol and polyphenols (antioxidants) which will assist with raising lipoprotein (good) cholesterin (when consumed in moderation).
Practise healthy cooking methods
Avoid cooking foods – rather use dry-frying, roasting, baking, poaching, boiling, steaming, preparation and microwave cookery. take away all visible fats from meats and also the skin from chicken before cookery – lean meats will|can even|may also|may} be cooked or grilled on a rack so the additional fat can drip off. keep in mindthat meat dishes is thickened by mistreatment legumes and/or vegetables together and cream in recipes issubstituted with low fat milk and cream or low fat yoghourt.
Naturally fatty fish
Incorporate fish that’s naturally fatty in your diet weekly. for instance, a 100g portion of pilchards/salmon/tuna/mackerel/sardines/trout/herring/snoek a minimum of once per week. These square measure made sources of the healthy (polyunsaturated) fats known as Omega-3’s, which can cut back lipoid(bad fat) levels within the blood.
Try the plant sterol route
These naturally occur in little quantities in fruits, grains, nuts, seeds, vegetables and vegetable oils. The suggesteddaily intake of plant sterols to help in reducing cholesterin levels is 2g per day, AN quantity we tend togenerally don’t consume in our regular diet. sure food product, like Flora pro-activ and Nola Cholestro Go, thatsquare measure each Heart Mark approved, square measure enriched with these plant sterols and may be eaten up daily.
Listen to your medical practitioner
Any medication ought to be taken as prescribed and may not be discontinued unless this has been mentionedalong with your doctor.