I am a cardiologist and this is what I do to keep my cholesterol levels low.
A cardiologist has shared four lifestyle choices he makes to try to keep his blood pressure levels low. cholesterol.
Too much of the “bad” type of cholesterol can block arteries, putting people at risk for heart disease.
Dr. Ali Haider said thathe limits the amount of meat he eats and tries to get enough sleep.
A cardiologist has shared four lifestyle choices he makes to try to keep his cholesterol down.
Too much of what is known as LDL cholesterol, which is considered the “bad” kind, can block your arteries. This puts people at risk of heart disease Y racetwo leading causes of death in the US, states the Centers for Disease Control and Prevention.
Two out of five American adults have high cholesterol, according to the CDC.
Dr. Ali Haider, an interventional cardiologist at NewYork-Presbyterian Queens, said all adults should have their cholesterol checked to know your levelsand does it annually.
Haider, 44, who has a “very good” cholesterol profile, said blood cholesterol levels depend on diet and how well the liver removes it from the blood, which may be down to genetics. . This is one reason why some people have high blood cholesterol levels despite eating a healthy diet, he said.
Haider, who has no family history of high cholesterol, makes food and lifestyle choices to control her cholesterol. He added that diets and exercise regimens for heart health need to be individualized.
Eat meat only twice a month.
Haider ate meat five times a week until two years ago, but has since cut back on high-fat animal protein.
Haider now eats meat about twice a month, choosing lean, grass-fed steak or lean chicken. Research suggests that grass-fed beef is lower in overall fat than grain-fed beef, and it also contains healthier types of fat such as Omega 3.
Haider has swapped meat for fish, such as salmon, and also enjoys vegetarian meals that contain pistachios or almonds.
The saturated fat in meat protein can increase “bad” cholesterol levels. “Think of saturated fats as fats that are kind of solid at room temperature, for example: meat protein, coconut oil, ghee and palm oil,” she said.
Unsaturated fats, such as those in oily fish or nuts, can lower “bad” cholesterol, he said.
Eat foods like oatmeal and beans that bind cholesterol.
Haider said minimally processed whole grains — instead of highly refined ones like white rice or bread — just as beans bind cholesterol so the body can’t absorb it.
Haider said she often eats oatmeal. He and his wife are also “big fans” of beans, which he never liked.
“In fact, you can make it quite tasty,” he said.
Haider said that exercise is “super important” because it can lower cholesterol, regardless of diet.
On a daily basis, Haider makes sure that walk quickly around the hospital and chooses to take the stairs instead of the elevators. He also tries to use his Peloton bike for at least 20 minutes twice a week, though he said expensive equipment or gyms aren’t essential.
He American Heart Association recommends that people get two and a half hours of “moderate” physical activity a week, like dancing or gardening, or 75 minutes of “vigorous” exercise, like jump the rope, run or swim, he said.
Haider tries to have a routine to have enough to sleep. This can lower “bad” cholesterolsaid, quoting research.
To do this, Haider aims to eat at a reasonable hour, and avoids caffeine and screens at night.
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