It is very important for you to prevent and safeguard yourself from high cholesterol. If you do not do this, it may lead to several health complications in the future that can be easily avoided.
Generally, high cholesterol has no discernible symptoms, so the only way to detect this condition is through a blood test. The main symptoms of high cholesterol are obesity or diabetes and soft, yellowish lesions on the skin.
There are certain ways to prevent cholesterol and some everyday changes that you must follow to stay protected from high cholesterol. They are:
- Reduce saturated fats
You must eat less whole-fat dairy foods like mayonnaise and hydrogenated or partially hydrogenated fats and oils. Stick margarine should also be avoided. These saturated fats can contain trans fat that raises cholesterol. Avoid all junk foods, too.
- Go liquid
Utilize monounsaturated fats such as flaxseed, canola, and olive oils for cooking. You can lower cholesterol if you consume foods like avocados, seeds, and nuts in moderation.
- Opt for fiber
Fibrous foods should be a priority. These can be plant-based. Opt for apples, oatmeal, barley, carrots, grapefruits, legumes, and beans.
- Consume plant sterols
Foods that are rich in this and help in lower cholesterol are granola bars, orange juice, and yogurts. Aim for two servings of these per day.
- Try to lose weight
Seek a doctor’s consultation to help lose some weight and keep cholesterol in check. A normal Body Mass Index (BMI) is 18 to 25. Ask your doctor what exercises you can do to help with this.
- Exercise regularly
You must exercise moderately and regularly for 150 minutes per week. Do not exert yourself, but you can push yourself to complete more intensive workouts gradually.
- Quit smoking
Smoking can only have a disastrous effect on your health and cholesterol. It is advised to quit smoking altogether to help lower cholesterol.
Remember that the best way to tackle high cholesterol is to use a combination of these prevention measures.
How insurance can help
You do not want to face a cholesterol-related emergency and be stranded with no funds to meet all the hospitalization expenses and doctor’s fees. In this regard, medical insurance or health insurance plans can help. If you are an elderly person, you can find a senior citizen health insurance plan or a critical illness insurance policy that offers adequate coverage for cholesterol problems.