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    Category: Blog

    Managing Cardiovascular and Cerebrovascular Risk Factors: The Role of Health Screening

    Managing Cardiovascular and Cerebrovascular Risk Factors: The Role of Health Screening

    20/03/23

    Cardiovascular and cerebrovascular problems are serious health issues that affect a significant portion of the global population. These conditions are known to cause severe consequences such as heart attacks, stroke, and even death. Therefore, it is essential to identify the risks associated with these conditions and take appropriate measures to prevent them. This is where health screening comes in. Health screening is a proactive approach that can help individuals identify their risk factors and take appropriate measures to manage them. In this article, we will discuss the importance of health screening for cardiovascular and cerebrovascular problems, the different types of screening available, and how to prepare for a screening.

     

     

    Importance of Health Screening for Cardiovascular and Cerebrovascular Problems

    Health screening is a critical tool for detecting risk factors associated with cardiovascular and cerebrovascular problems. By undergoing regular screening, individuals can identify their risk factors and take appropriate measures to manage them. This is particularly important because cardiovascular and cerebrovascular problems can be asymptomatic, meaning that an individual may not experience any symptoms until the condition has progressed to a more severe stage. Therefore, health screening is crucial for identifying these conditions before they become symptomatic.

    Screening can help identify risk factors such as high blood pressure, high cholesterol levels, diabetes, and obesity, all of which are known risk factors for cardiovascular and cerebrovascular problems. Early detection and management of these risk factors can help prevent the onset of these conditions, or at least delay their onset.

     

    Types of Health Screening

    There are different types of health screening available for cardiovascular and cerebrovascular problems. These include:

    1. Blood Pressure Screening

    Blood pressure screening is a simple test that measures the pressure of blood against the walls of arteries. High blood pressure, also known as hypertension, is a major risk factor for cardiovascular and cerebrovascular problems.

    1. Cholesterol Screening

    Cholesterol screening is a blood test that measures the amount of cholesterol in the blood. High levels of cholesterol can contribute to the buildup of plaque in the arteries, increasing the risk of cardiovascular and cerebrovascular problems.

    1. Blood Glucose Screening

    Blood glucose screening is a blood test that measures the level of glucose in the blood. High levels of glucose can indicate diabetes, which is a major risk factor for cardiovascular and cerebrovascular problems.

    1. Body Mass Index (BMI) Screening

    BMI screening is a measure of body fat based on height and weight. High BMI is a risk factor for cardiovascular and cerebrovascular problems.

    How to Prepare for a Health Screening

    Before a health screening, it is important to follow certain guidelines to ensure accurate results. These include:

    1. Fasting

    Some screenings, such as blood glucose screening, require fasting before the test. This means that the individual should not eat or drink anything other than water for a certain period of time before the test.

    1. Medication

    Individuals should inform their healthcare provider of any medications they are taking before the screening. Some medications can affect the results of the screening.

    1. Clothing

    Wearing loose-fitting clothing can make it easier to perform the screening.

    1. Questions

    Individuals should be prepared to answer questions about their medical history and lifestyle, as this information can help identify risk factors for cardiovascular and cerebrovascular problems.

    Conclusion

    In conclusion, health screening is an essential tool for identifying risk factors associated with cardiovascular and cerebrovascular problems. By undergoing regular screening, individuals can identify their risk factors and take appropriate measures to manage them. There are different types of screening available, including blood pressure screening, cholesterol screening, blood glucose screening, and BMI screening. Before a screening, individuals should follow certain guidelines to ensure accurate results. By taking proactive steps to manage their risk factors, individuals can reduce their risk of developing cardiovascular and cerebrovascular problems and improve their overall health and well-being.

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    The Impact of Psychological Stress on Wound Healing: Strategies for Coping and Support

    The Impact of Psychological Stress on Wound Healing: Strategies for Coping and Support

    17/03/23

    Introduction

    When the body is injured, the natural response is to initiate the healing process. However, psychological stress can interfere with this process, slowing down the healing time and increasing the risk of complications. This article will discuss the impact of psychological stress on wound healing, as well as strategies for coping and support.

    What is Psychological Stress?

    Psychological stress is a response to an event or situation that is perceived as threatening or challenging. The body responds to stress by releasing stress hormones, such as cortisol, which can have a significant impact on the healing process.

    The Impact of Psychological Stress on Wound Healing

    • Delayed Healing Time

    Research has shown that psychological stress can significantly delay wound healing time. This is due to the fact that stress hormones, such as cortisol, can inhibit the inflammatory response necessary for wound healing. Additionally, stress can lead to an increase in inflammation in the body, which can further delay the healing process.

    • Increased Risk of Infection

    Psychological stress can also increase the risk of infection in wounds. Stress hormones can suppress the immune system, making it harder for the body to fight off infection. Additionally, stress can lead to poor wound care, as individuals may neglect to clean and dress their wounds properly.

    • Worsening of Existing Conditions

    If an individual already has a chronic condition, such as diabetes or heart disease, psychological stress can exacerbate these conditions and further delay wound healing.

     

     

    Strategies for Coping and Support

    Relaxation Techniques

    One way to cope with psychological stress is through relaxation techniques, such as meditation or deep breathing exercises. These techniques can help reduce stress hormones and promote relaxation, which can improve the healing process.

    Social Support

    Social support can also be a valuable tool for coping with psychological stress. Friends and family members can provide emotional support and encouragement, which can help reduce stress and promote healing.

    Professional Support

    For individuals experiencing significant psychological stress, professional support may be necessary. This can include therapy or counseling, which can provide individuals with the tools and resources necessary to cope with stress and promote healing.

    Conclusion

    Psychological stress can have a significant impact on wound healing, delaying the healing process and increasing the risk of complications. However, there are strategies for coping and support that can help individuals manage stress and promote healing. By utilizing relaxation techniques, social support, and professional support, individuals can improve their healing time and reduce the risk of complications.

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    Wound Healing and Sleep: How Adequate Rest Supports the Healing Process

    Wound Healing and Sleep: How Adequate Rest Supports the Healing Process

    16/03/23

    Wound healing is a complex process that requires the body to undergo a series of physiological changes. Adequate rest, sleep in particular, plays an crucial role in the healing process. Sleep not only helps the body recover from physical and mental stress but also supports the immune system and promotes tissue regeneration. 

    A good rest prepares you for a better recovery.

    Understanding Wound Healing

    Wound healing is a natural process that involves a series of overlapping phases, namely hemostasis, inflammation, proliferation, and remodeling. The process begins with hemostasis, where the body forms a clot to stop bleeding. The next phase, inflammation, involves the activation of immune cells that release cytokines, growth factors, and enzymes that clean the wound and prepare it for healing.

    During the proliferation phase, new tissue is formed, and blood vessels grow into the wound bed, providing nutrients and oxygen for healing. In the final remodeling phase, the wound contracts, and the newly formed tissue matures and strengthens, resulting in a scar. While the body can initiate and maintain the healing process, several factors, including nutrition, stress, and sleep, can influence the rate and quality of wound healing.

    The Importance of Sleep in Wound Healing

    Sleep is a crucial physiological process that supports overall health and wellbeing. During sleep, the body undergoes repair and restoration processes that facilitate healing, including tissue repair, muscle growth, and immune function. Adequate sleep promotes the release of growth hormone and cytokines that stimulate tissue repair and regeneration, while also reducing inflammation and oxidative stress.

    Sleep also plays a crucial role in supporting the immune system, which is essential for wound healing. The immune system relies on adequate sleep to function optimally, and sleep deprivation can lead to immune dysfunction and delayed wound healing. Furthermore, sleep helps regulate the stress response, which can impact the rate and quality of wound healing.

    How Sleep Promotes Wound Healing

    Sleep promotes wound healing through several mechanisms, including:

    Tissue Repair and Regeneration

    During sleep, the body releases growth hormone, which is essential for tissue repair and regeneration. Growth hormone stimulates the production of collagen, a critical component of the extracellular matrix that provides structural support for tissues. Collagen is also essential for wound healing, as it forms a scaffold for new tissue growth and helps promote angiogenesis, the formation of new blood vessels.

    Immune Function

    Sleep plays a vital role in supporting the immune system, which is essential for wound healing. The immune system relies on sleep to function optimally, and sleep deprivation can lead to immune dysfunction and delayed wound healing. During sleep, the body produces cytokines, such as interleukin-1 (IL-1), which play a crucial role in the inflammatory response and tissue repair.

    Reduction of Inflammation

    Inflammation is a crucial component of the wound healing process. However, excessive or prolonged inflammation can impede the healing process and lead to chronic wounds. Sleep promotes the resolution of inflammation by reducing the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-alpha), and increasing the production of anti-inflammatory cytokines, such as interleukin-10 (IL-10).

    Stress Reduction

    Stress can impact wound healing by increasing inflammation and delaying tissue repair. Sleep helps regulate the stress response by reducing the production of stress hormones, such as cortisol, and promoting the release of relaxing neurotransmitters, such as serotonin and gamma-aminobutyric acid (GABA).

     

    Tips for Improving Sleep Quality for Wound Healing

    Getting adequate and restful sleep is essential for wound healing. Here are some tips for improving sleep quality:

    • Stick to a Consistent Sleep Schedule

    Going to bed and waking up at the same time every day can help regulate your body’s circadian rhythm, making it easier to fall asleep and wake up. Try to stick to a consistent sleep schedule, even on weekends.

    • Create a Sleep-Friendly Environment

    Your sleep environment can impact the quality of your sleep. Make sure your bedroom is dark, quiet, and cool. Consider investing in a comfortable mattress and pillows.

    • Avoid Stimulants Before Bedtime

    Stimulants such as caffeine, nicotine, and alcohol can disrupt sleep. Avoid consuming these substances before bedtime.

    • Limit Screen Time Before Bed

    The blue light emitted by electronic devices can suppress the production of melatonin, a hormone that regulates sleep. Limit your screen time before bedtime or use blue light filters on your devices.

    • Practice Relaxation Techniques

    Relaxation techniques such as deep breathing, meditation, and yoga can help reduce stress and promote relaxation, making it easier to fall asleep.

    Conclusion

    Sleep plays an essential role in wound healing, supporting tissue repair and regeneration, immune function, and reducing inflammation and stress. By understanding the relationship between sleep and wound healing and adopting healthy sleep habits, we can facilitate the healing process and promote overall health and wellbeing.

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    The Emotional Impact of Wounds: Supporting Patients Through the Healing Process

    The Emotional Impact of Wounds: Supporting Patients Through the Healing Process

    15/03/23

    Wounds, whether caused by accidents, surgery, or medical conditions, can have a significant emotional impact on patients. The emotional impact of wounds can range from anxiety and fear to depression and social isolation. Therefore, it is essential to provide emotional support to patients during the healing process. In this article, we will explore the emotional impact of wounds and ways to support patients through the healing process.

     

    The Emotional Impact of Wounds

    Wounds can be painful and uncomfortable, but they can also have a significant emotional impact on patients. Patients may experience a range of emotions, including anxiety, fear, depression, and social isolation.

    Anxiety and Fear

    Patients may experience anxiety and fear due to the uncertainty surrounding the healing process. They may worry about the wound becoming infected, the pain associated with the healing process, and the potential for scarring. It is essential to provide patients with information about the healing process and address their concerns to help alleviate anxiety and fear.

    Depression

    Wounds can also lead to depression, especially in patients who experience chronic wounds. Chronic wounds can be challenging to heal, and patients may feel discouraged and hopeless. Depression can also lead to physical symptoms such as fatigue, difficulty sleeping, and loss of appetite. It is important to recognize the signs of depression and provide appropriate support to patients.

    Social Isolation

    Patients may feel socially isolated due to their wound. They may be unable to participate in activities they enjoy or feel self-conscious about their appearance. Social isolation can lead to feelings of loneliness and sadness. Encouraging patients to engage in social activities and providing emotional support can help reduce social isolation.

     

     

    Ways to Support Patients Through the Healing Process

    Providing emotional support and education about wound healing can help patients cope with the emotional impact of wounds. Additionally, addressing the patient’s physical needs can help facilitate the healing process.

    • Provide Emotional Support

    Providing emotional support can include listening to the patient’s concerns, addressing their fears, and offering encouragement. Patients may also benefit from support groups or counseling to help them cope with the emotional impact of the wound.

    • Educate Patients about Wound Healing

    Educating patients about wound healing can help alleviate anxiety and fear. Patients should be informed about the healing process, how to care for their wound, and signs of infection. They should also be informed about potential complications and when to seek medical attention.

    • Encourage Patients to Engage in Social Activities

    Encouraging patients to engage in social activities can help reduce social isolation. Patients should be encouraged to participate in activities they enjoy and to maintain their social connections.

    • Address the Patient’s Physical Needs

    Addressing the patient’s physical needs can help facilitate the healing process. Patients should be encouraged to eat a healthy diet, get enough sleep, and exercise as appropriate. Additionally, wound care should be tailored to the patient’s specific needs and preferences.

    Conclusion

    Wounds can have a significant emotional impact on patients. Patients may experience anxiety, fear, depression, and social isolation. Therefore, it is essential to provide emotional support and education about wound healing. Additionally, addressing the patient’s physical needs can help facilitate the healing process. By providing comprehensive support to patients, healthcare providers can help patients navigate the emotional impact of wounds and support them through the healing process.

    FAQs

    Q: Can wounds cause PTSD?

    A: While not everyone who experiences a wound will develop post-traumatic stress disorder (PTSD), it is possible for wounds to contribute to PTSD symptoms. If you are experiencing symptoms such as flashbacks, nightmares, and avoidance behaviors, seek professional help.

    Q: How can family and friends support someone with a wound?

    A: Family and friends can provide emotional support, help with wound care, and assist with daily activities as needed. Encouraging the person to participate in social activities and providing a listening ear can also be helpful.

    Q: Can stress affect wound healing?

    A: Yes, stress can affect wound healing. Stress can increase inflammation and reduce blood flow, both of which can slow down the healing process. Managing stress through relaxation techniques, exercise, and social support can help improve wound healing.

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    Understanding Diabetic Wounds

    Understanding Diabetic Wounds

    09/03/23

    Diabetes is a chronic medical condition that affects millions of people worldwide. One of the most common complications associated with diabetes is the development of diabetic wounds. Diabetic wounds are slow-healing and can lead to serious health complications. In this article, we will discuss the causes, symptoms, prevention, and treatment of diabetic wounds.

    Diabetic Progression

    Introduction

    Diabetes is a disease in which the body’s ability to produce or respond to insulin is impaired, leading to high levels of glucose in the blood. Over time, this can cause damage to the nerves and blood vessels, particularly in the feet and legs. As a result, people with diabetes are at increased risk of developing diabetic wounds.

    What are diabetic wounds?

    Diabetic wounds are wounds that are slow to heal and can become chronic. They can occur anywhere on the body, but are most commonly found on the feet, legs, and toes. Diabetic wounds are often caused by a combination of factors, including poor circulation, nerve damage, and high blood sugar levels.

    Causes of diabetic wounds

    There are several factors that can contribute to the development of diabetic wounds. These include:

    1. Poor circulation: Diabetes can damage blood vessels, making it difficult for blood to flow to the feet and legs.
    2. Nerve damage: High blood sugar levels can cause nerve damage, leading to a loss of sensation in the feet and legs. This can make it difficult to feel cuts, blisters, or other injuries that can lead to diabetic wounds.
    3. High blood sugar levels: High blood sugar levels can damage blood vessels and impair the body’s ability to fight infection, making it more difficult for wounds to heal.
    4. Foot deformities: Foot deformities, such as hammertoes or bunions, can increase the risk of developing diabetic wounds.
    5. Poor wound care: Neglecting to care for wounds properly can lead to infections and the development of diabetic wounds.

    Symptoms of diabetic wounds

    Symptoms of diabetic wounds may include:

    1. Redness or swelling around the wound
    2. Pain or tenderness
    3. Warmth around the wound
    4. Drainage from the wound
    5. A foul odor coming from the wound
    6. Black or dead tissue around the wound

    Prevention of diabetic wounds

    Preventing diabetic wounds is essential for people with diabetes. Here are some tips for preventing diabetic wounds:

    1. Check your feet daily for any cuts, blisters, or other injuries.
    2. Keep your feet clean and dry.
    3. Wear comfortable shoes that fit well and provide good support.
    4. Avoid going barefoot, even indoors.
    5. Trim your toenails straight across and not too short.
    6. Keep your blood sugar levels under control.
    7. Get regular health screenings from a healthcare provider.

     

    Our doctors treating a diabetic patient.

    Treatment of diabetic wounds

    Treatment for diabetic wounds will depend on the severity and location of the wound. In general, treatment may include:

    1. Cleaning the wound and removing any dead tissue
    2. Applying a dressing to keep the wound moist
    3. Taking antibiotics if an infection is present
    4. Using compression therapy to improve circulation
    5. Undergoing surgery to remove dead tissue or correct foot deformities

    Conclusion

    Diabetic wounds are a serious complication of diabetes that can lead to serious health problems if left untreated. By taking steps to prevent diabetic wounds and seeking prompt treatment if they do occur, people with diabetes can minimize their risk of complications.

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    TOXINS IN FOOD

    TOXINS IN FOOD

    12/10/20

    You can’t reach for a fork these days without hearing about one toxic food trouble or another. In order to take a significant bite out of the potential dangers lurking on our dinner plates and avoiding the toxins found in some foods, it is important to read labels, understand the sources of where our food comes from, and keep the kitchen clear of certain unsavory ingredients. Below are some of the most common toxins to avoid:

    PESTICIDES

    Used to raise and treat plants, these poisons often leave behind a residue. They’ve been linked to everything from cancer to birth defects.

    BHA (BUTYLATED HYDROXYANISOLE) & BHT (BUTYLATED HYDROXYTOLUENE)

    These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer. They’re also accused of disrupting hormones and impacting male fertility.

    RECOMBINANT BOVINE GROWTH HORMONE (RBGH/RBST)

    Given to cows to increase milk production, rGBH produces elevated levels of insulin-like growth factor-1 (IGF-1) in dairy products. IGF-1 is a significant risk for breast, prostate and colon cancers.

    SODIUM ALUMINUM SULPHATE AND POTASSIUM ALUMINUM SULPHATE

    Used in processed cheese products, baked goods, and microwavable popcorn, among other packaged goods, these ingredients are linked to adverse reproductive, neurological, behavioural, and developmental effects.

    BISPHENOL-A (BPA)

    Found in food and beverage can linings, this hormone-mimicker is suspected of increasing the risk of breast and prostate cancers, reproductive and behavioural problems, obesity, and diabetes.

    What are the solutions?

    1. Reduce your intake of animal-derived products (meat, fish, egg, poultry and dairy) and include more plant-based foods in your diet (nuts, seeds, legumes, plant-based milk, etc)
    2. Wash and scrub all fresh fruits and vegetables thoroughly under running water. Running water has an abrasive effect that soaking does not have. This will help remove bacteria and traces of chemicals from the surface of fruits and vegetables, and dirt from crevices. Not all pesticide residues can be removed by washing. Before washing with water, products can be soaked in white vinegar
    3. Peel fruits and vegetables when possible to reduce dirt, bacteria, and pesticide residue. Discard the outer leaves of leafy vegetables. Trim fat from meat and skin from poultry and fish because some pesticides residues collect in fat
    4. Eat a variety of foods, from a variety of sources. This will provide you with a better mix of nutrients and reduce your likelihood of exposure to a single pesticide
    5. Choose organic products whenever possible
    6. Avoid canned and processed foods
    7. Stop using plastic: say no to straws and plastic bottles. Invest in your own BPA-free bottle
    8. Always read the label and ingredients list to avoid those toxins
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    TOP 10 REASONS FOR WHY YOU FEEL SO TIRED

    TOP 10 REASONS FOR WHY YOU FEEL SO TIRED

    12/10/20

    Tiredness (also known as fatigue) is an extremely common problem. In fact, “why am I so tired?” was one of the most frequently searched questions of the last 2 years at Google. The answers can vary, since tiredness can come from a physiological or psychological condition. In this article we’ll discuss 10 of the main causes of fatigue.   

    3. ANEMIA

    Anemia is a condition characterized by a low number or abnormal shape of red blood cells. In some countries up to 10% of the population is at risk of developing some kind of anemia, mostly due to low levels of iron. Pregnant women are especially vulnerable to it. There are several types of anemia; however, the one caused by iron deficiency is the most commonly related to fatigue.

    Iron deficiency is related to fatigue mainly because this ion is essential for oxygen transportation, ATP production (the main energy currency of the cell) and muscle function. People with this condition usually experience dizziness and get tired easily.

    4. SLEEP APNEA

    This condition involves blocking of the upper airways during sleep which leads to short periods where the person is not able to breathe. This can be caused by a number of factors like obesity, genetic disorders, kidney failure, etc.   

    The lack of sleep and sudden shortage of oxygen eventually lead to general sleepiness and fatigue in most cases. So far, women have proved to be more vulnerable to this condition.

    5. UNDERACTIVE THYROID

    The condition is also known as Hypothyroidism. It is characterized by a low production of important hormones. Since early symptoms are very common for many other diseases, people can spend many years without being diagnosed.

    Usually, the symptoms include weight gain, depression, muscle ache, sensitivity to cold, dry skin and hair and of course, fatigue.

    This condition can be treated with hormone therapy.

    9. GLANDULAR FEVER

    Also known as infectious mononucleosis, this infection is mostly seen in adolescents or adults who haven’t been infected with the Epstein-Barr virus before, people can be infected and show no symptoms for nearly 2 months. 

    Although fever is the main symptom, fatigue is the one that lasts the longest (up to 6 months after the infection).

    10. DEPRESSION

    Depression is the term usually used when someone feels sad or anxious for an extended period of time. People that have been depressed for a long period of time (over 2 years) can develop feelings of tiredness as part of a particular form of depression called dysthymia.

    However, in literature, is common to see depression as the consequence of chronic fatigue syndrome. People who live with the syndrome often spend very long periods of their lives without effective treatment of diagnosis, which leads to feelings of hopelessness and eventually depression.

    There are plenty of other reasons for why you may feel tired all the time, for example, if you are fighting an infection, it often triggers what some call “sickness behavior”, which sometimes includes fatigue. Overall, any condition related to chronic inflammation has the potential to cause tiredness. Or it simply could be that you need to make dietary changes. Whatever the case, if you If you experience long periods of fatigue and are concerned, talk to your doctor.  

    Hector Osorio 29 Jan 2019

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    HIGH CHOLESTEROL WHAT IT IS, AND 5 WAYS TO CONTROL IT

    HIGH CHOLESTEROL WHAT IT IS, AND 5 WAYS TO CONTROL IT

    12/10/20

    Cholesterol is a fat molecule synthesized by the body to serve various vital and structural functions. Your body produces these molecules on its own, and also absorbs it from foods you eat, especially animal sources like meat, dairy, and eggs.

    High levels of cholesterol in your blood is known to cause heart and blood vessel diseases. Cholesterol can bind to other substances in your bloodstream and clog up your arteries which can lead to a heart attack or a stroke.

    You’ve probably heard of LDL, HDL, and VLDL cholesterol, which are different types of cholesterol, and that some are “bad” and some are “good”. In general, LDL cholesterol is termed “bad” cholesterol for its tendency to build up in vessel walls damaging them. HDL cholesterol is termed “good” cholesterol for its counteractive effect, where it transports cholesterol from your bloodstream back into the liver, preventing its buildup in your vessels. Having too much bad cholesterol (LDL), and/or very little good cholesterol (HDL) is dangerous, and can lead to the mentioned conditions.

    WHAT CAUSES HIGH CHOLESTEROL?

    Several factors could contribute to high cholesterol levels, and they all have to do with your lifestyle:

    • An unhealthy diet: eating processed, fried, and fast foods that are rich in saturated and trans fats is a major source of bad (LDL) cholesterol. These fats are also found in different sweets, fatty meat, dairy foods, and pastry.
    • A sedentary lifestyle: moderate and intense physical activity is needed to lower your LDL cholesterol and elevate the protective HDL cholesterol.
    • Smoking: like in many other diseases, smoking is a cause. Smoking raises your LDL cholesterol levels and reduces the HDL cholesterol level, tipping the balance towards more problems.

    The good news is, there are many medications in use today that can help you manage your high cholesterol level and protect your body against its dire effects. Moreover, there are several diet and lifestyle changes that you can adopt to reduce your cholesterol level naturally without needing medications:

    1. Take control of your diet

    The thing is, a high cholesterol level is largely a dietary problem. The importance of controlling what and how much you eat cannot be stressed enough.

    • Avoid saturated fats: These fats are found in many of the things we eat, especially meat products. Processed and fast foods contain higher proportions of saturated fats, and hence it’s best if you avoid these altogether. These fats mainly increase your bad (LDL) cholesterol levels and are not a healthy choice.
    • No more trans fats: The FDA is working on banning trans fats from food products for the ill effects they cause. These fats are usually found in fried foods and some forms of pastry. You can check the label on the product you’re buying and search for the ones containing “partially hydrogenated oil”, which is a more complex way of saying trans fats.
    • Choose foods with good cholesterol: As already mentioned, HDL cholesterol is considered a good type of cholesterol, one that protects your vessels and prevents them from clogging up. Foods like avocado,  olive oil, fresh nuts, fish, and some fruits are good HDL sources and would be a great substitute for unhealthy foods in your diet.
    • Opt for foods high in fiber: These foods can help reduce the amount of cholesterol absorbed by your guts, and hence would help drop your LDL. Foods like oatmeal, beans, fruits, vegetables, and seeds are rich in fiber, and you would be smart to incorporate them into your diet.
    • Try foods rich in Omega-3: These are a special type of fatty acids that you’ve probably already heard of. Many studies claim that Omega-3 protects your heart and improves your health. The most famous source of this nutrient is fish. You can try to replace red meat in your diet for fish to take the full benefit.

    2. Exercise more

    As already said, having a sedentary lifestyle puts you at a higher risk of having high cholesterol. You can work out around 30 minutes, 3 to 5 times a week to stay within the recommended physical activity level. Staying active can raise your good cholesterol (HDL) levels and protect you against various metabolic disorders.

    Now, you don’t have to start running marathons right away, but you can start by choosing to walk more often rather than drive. Maybe invest in a bicycle and take it to work twice a week. With time, your body will be more used to moving and you can start doing higher intensity exercises like jogging or swimming.

    3. No more smoking

    As with most other medical conditions, smoking is one of the causes. It is well known that smoking harms your heart and blood vessels, and can cause many types of cancer. Stopping smoking can help raise the level of HDL cholesterol, enhancing its protective effects on your body.

    4. Lose those extra pounds

    If you’re overweight or obese, you should consider losing some weight through diet and exercise. Extra weight is an important cause of metabolic disturbances which include high cholesterol. Moreover, obesity can lead to many diseases like hypertension, diabetes, and heart problems.

    You can lose weight by adjusting your diet and exercising a little more. Seeking the help of a healthcare professional to set a comprehensive diet and training program can be worthwhile.

    5. If you drink, do so in moderation

    Some studies have shown that moderate consumption of alcohol may increase HDL cholesterol, which is a good thing. Nevertheless, data is still inconsistent in this regard, but if you do indeed drink alcohol, make sure you do so in moderation. This translates to a maximum of one alcoholic drink per day for women or two drinks for men.

    High cholesterol is harmful to your health and is usually a result of unhealthy life habits. The most important controllable factor contributing to high blood cholesterol is your diet. By getting your diet in check, and maybe exercising a little more and quitting some bad habits, you will probably be able to control your cholesterol levels and gain numerous other health benefits.

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