High Cholesterol: How to Manage LDL Levels in Winter and Protect Heart Health?

High cholesterol can become more troublesome during the winter months, with an increased risk of heart attack and more.

High cholesterol implies waxy buildup in our blood vessels which further leads to heart problems and other health problems. Given the sedentary lifestyle, it has now become an increasingly common problem. There are no obvious symptoms of high cholesterol, which is why it becomes even more dangerous. Winter can be a challenging time for people with high cholesterol. Winter is warm and cozy, but also brings health problems, such as a peak bad cholesterol, diabetes, high bloodpressure etc. and this is not so healthy for the well-being of the heart.

Cholesterol is divided into two categories:Good cholesterol And Bad cholesterol. Low-density lipoprotein (LDL) is the ‘bad’, unhealthy kind of cholesterol. LDL cholesterol can build up in your arteries and form fatty, waxy deposits called plaques. High-density lipoprotein (HDL) is the ‘good’, healthy kind of cholesterol. It transports excess cholesterol from your blood vessels to your liver, where it is removed from your body.

WHY DO BAD CHOLESTEROL INCREASE IN WINTER?

The cold weather often leads to increased intake of unhealthy foods, decreased physical activity and changes in medication absorption. These factors can contribute to elevated cholesterol levels and increase the risk of cardiovascular complications.

The risk of heart health also increases during this period. For starters, lower temperatures cause blood vessels to constrict, which can lead to a rise in blood pressure. The increased pressure puts a strain on the heart and can cause a heart attack in people who already have a weak heart system. In addition, the physical strain associated with other winter exercises, such as shoveling snow or participating in the various winter games, can overload the functioning of the heart, which can lead to heart failure. Apart from the extra strain on the heart, the incidence of respiratory infections during the winter period is high.

HIGH CHOLESTEROL: TIPS TO LOWER LDL LEVEL

1. Maintain a healthy diet: Focus on whole, unprocessed foods:* Choose whole grains, fruits, vegetables, lean proteins and healthy fats like olive oil and avocado. These foods are rich in nutrients and fiber, which can help lower cholesterol levels.
2. Limit saturated and trans fats: These unhealthy fats can increase cholesterol levels. Avoid fried foods, processed meats and sugary drinks.
3. Include cholesterol-lowering foods: Oats, barley, beans and nuts contain soluble fiber, which helps bind cholesterol and remove it from the body.
4. Stay active: Regular physical activity is crucial for controlling high cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can also break it up into shorter bursts of activity throughout the day.
5. Make sure you get enough vitamin D: Vitamin D plays an important role in overall health, including cardiovascular health. During winter, when exposure to sunlight is limited, it is important to get enough vitamin D through supplements or fortified foods such as milk and cereal.
6. Deal with stress: Stress can negatively affect cholesterol levels. Practice stress-reducing techniques such as yoga, meditation or deep breathing to keep stress levels in check.
7. Stay hydrated: Drinking plenty of water is essential for overall health and can help regulate blood pressure and cholesterol levels. Try to drink eight glasses of water a day, even if you don’t feel thirsty.
8. Get enough sleep: Aim for 7-8 hours of sleep per night. Lack of sleep can contribute to increased stress and unhealthy food choices, both of which can have a negative effect on cholesterol levels.
9. Limit alcohol consumption: Alcohol can increase cholesterol levels. Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.

Adopting these lifestyle changes can help reduce the symptoms of high cholesterol and protect the heart from further heart problems. Keep yourself warm and enjoy a healthy winter!