Want to control your cholesterol? (Cholesterol) Here are some simple steps

When you read a blood test report and the doctor said, "Your cholesterol is a little high," did you feel a little scared? Or do you think of serious diseases like heart attacks when you hear the word "cholesterol"? In fact, many people are unnecessarily afraid because they don't know much about this. But if we understand this properly, it's not that difficult to control it. Let's talk about this simply today.

What exactly is cholesterol?

Simply put, cholesterol is a fat-like substance in our bodies. It is essential for every cell in our body, for many things, such as producing hormones and making vitamin D. This means that cholesterol is not just bad. But the problem begins when it becomes too much in the body.

When we talk about cholesterol, we need to know about several main types.

What really happens when cholesterol increases?

Think about the water pipes in your home. Over time, the pipes get clogged with dirt and rust, right? In the same way, when "bad" cholesterol (LDL) increases, it builds up on the walls of our blood vessels. We call this "plaque."

When blood flow to the heart is reduced in this way, you can get chest pain (angina) . If, unexpectedly, one of these plaques ruptures, a blood clot forms and completely blocks the artery, that's what we call a heart attack . That's why controlling cholesterol is so important.

5 simple steps to control cholesterol

The good news is that we can greatly reduce this risk by making small changes to our lifestyle.

1. Talk to the doctor.

This is the most important thing. Get your blood test results and see your GP . Your GP will be able to work out a plan that is right for you, based on your age, weight, other medical conditions (such as diabetes and high blood pressure), and family history. Discuss everything with him or her, such as what kind of food is good and how much exercise you should do.

2. Be careful about what you eat and drink.

What we eat directly affects cholesterol. Try adding these things to your diet:

• Fiber-rich grains like oats, barley, and millet.
• Nuts like walnuts and almonds. But don't eat too many, just a handful a day is enough.
• Oily fish like salmon, mackerel, and sardines. The omega-3 fatty acids in these foods are very good for the heart.
• Foods like tofu made from soy.
• Include as many fresh vegetables and fruits as possible in your diet.

Also, stay away from these things as much as possible:

• Processed meats - like sausages and meatballs.
• Deep-fried foods, especially those fried in oils high in saturated fats, such as palm oil.
• Foods high in sugar and trans fats, such as bakery products, cakes, and biscuits.

3. Quit smoking completely.

Smoking lowers your "good cholesterol" (HDL) . HDL helps remove bad cholesterol. So if you quit smoking, your HDL levels will increase, which will provide great protection for your heart. Not only that, but the benefits for your entire body are endless.

4. Move your body a little and exercise!

You don't have to go to the gym. Just walking briskly for about 30 minutes a day is enough. Exercising:

• Body weight is controlled.
• It helps control other conditions that increase the risk of heart disease, such as diabetes and high blood pressure.
• Bad cholesterol (LDL) and triglyceride levels decrease.
• Good cholesterol (HDL) levels increase.

5. Use the prescribed medication exactly as prescribed.

Sometimes, diet and exercise alone may not be enough to control your cholesterol levels. In such cases, your doctor may prescribe medications (such as statins) .

Cholesterol is not something to be afraid of, it's something to be controlled. Follow these simple steps and start protecting your heart today.