Winters can increase the risk of several ailments and health problems and this is partly due to our sedentary lifestyle during the season and also the fact that we eat high calorie foods more often compared to other seasons. Although pakoras, fries and rolls can taste heavenly with a cup of tea, if eaten regularly these foods can play havoc with our bad cholesterol or LDL (low density lipoprotein) levels. Cholesterol is a waxy substance found in our body’s cells that helps make hormones, vitamin D, and substances that help with digestion. However, too much cholesterol can cause plaque to build up in our arteries and put us at risk for heart problems. (Also read: Easy tips to lower cholesterol before the Christmas frenzy)
“As the mercury decreases with each passing day, there is an increased risk that people with high cholesterol will be inactive or lazy during the winter season. The body needs cholesterol to function properly, but high cholesterol levels can lead to the development of fatty deposits (plaque) inside the arteries, increasing the risk of heart attacks and strokes.Unhealthy or uncontrolled cholesterol levels can also lead to several other comorbidities like chronic kidney disease, diabetes, high blood pressure and irregular heartbeats among several others,” says Dr. Ashutosh Shukla, Medical Advisor and Senior Director of Internal Medicine at Max Hospital, Gurgaon.
It is important to control your cholesterol level to avoid such health problems.
Dr. Suman Bhandari – Consultant, Interventional Cardiology, Fortis Escorts, Okhla, New Delhi shares some helpful tips.
1. Keep exercising at home or when it is sunny outside, one can go out well covered with several layers of clothing, a woolen hat / muffler for walks and training.
2. Avoid foods that are overly fried or high in sugar and instead, eat fruits and vegetables (at least 4-5 servings) a day. Eat radishes, carrots, etc. as a snack. Adding soluble fiber like Isabgol, leafy vegetables, eggplant, okra, oats, grains like barley, and whole legumes will also help lower cholesterol.
3. Avoid sugary drinks and sweets like ice cream, candies, gajak, rewari, cakes, cookies, etc.
4. Avoid red meat like mutton, pork, lamb and eat fish and chicken instead.
5. Skip the pakoraspotato chips, onion rings, too many eggs.
6. Avoid excessive alcohol consumption or smoke.
7. Foods (margarine and granola bars) fortified with 2g of plant steroids can reduce LDL by 10%.
8. Omega-3 supplements as oily fish can lower triglycerides and replace red meats.
9. Consume soy milk (2 and a half cups) or 25g tofu can reduce LDL by 5-6%.
10. Nuts: Eating even 2 ounces of nuts a day like almonds, walnuts, peanuts can lower LDL by up to 5% in addition to other heart-healthy factors.
“Reduce the intake of saturated fats or trans fats. One of the most common causes of bad cholesterol levels is due to the food we eat. Reducing the intake of saturated fats can go a long way in controlling cholesterol levels. cholesterol during winters,” says Dr. Choukla.
“Overweight people are much more likely to suffer from bad cholesterol, which makes it important to reduce and maintain body weight. A smarter way to prepare heart-healthy foods at home is to use the oil-free method of cooking Oil is known to be harmful to the human body in the long term and there are many misconceptions among the general public that adding oil means adding flavor to food. The same food taste can be achieved without using oil. Reducing oil intake will not be harmful to the body as it is already present inside as good cholesterol,” adds Dr. Shukla.
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