High Cholesterol Men 30s

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Diet

Lifestyle measures, such as changes in diet, are the first choices to prevent and treat high cholesterol. Fortunately, these approaches often work for young adults since the problem usually has not become advanced.

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For your cholesterol diet, here are some checklists to remember:

  1. Restrict saturated fats! Again, saturated fat is the leading cause of the problem. Most cases of high cholesterol are linked to diet high in saturated fats.
  2. Your dietary cholesterol can also have an effect. But its effect on your blood cholesterol is not as significant as your dietary saturated fats. Even some foods high in cholesterol are safe to eat even though if you have high cholesterol as long as you eat them moderately. For example, egg (especially egg-yolk) is quite high in cholesterol. But in general, it’s still safe to eat not more than 1 egg a day.
  3. Another thing you need to restrict is trans-fat – typically found in baked foods, stick-margarines, fried foods, or any food with ‘partially hydrogenated oil’ label. It can contribute to cause lower HDL and higher LDL.
  4. Include more healthy-unsaturated fats in your diet – such as fatty fish (salmon, tuna, sardines, etc) avocados, and olive oil.
  5. Include more fiber. Diet high in fiber is good for your blood pressure and cholesterol, see more in here!

For more comprehensive guide about diet for high cholesterol, see also this post!

Exercise

It’s undeniable that exercise plays a part to boost your overall health. It is also important to keep your cholesterol level healthy. It can boost your HDL and improve the entire health of your cardiovascular system. And with healthy-balanced diet, it is effective way to keep your weight off.

But exercise is not a magic formula that you can set and forget. To gain the most benefit from your workout, you need to do it regularly (at least on most days of the week). To learn more how to keep your cholesterol healthy with exercise, see more in this section!

What else?
  1. Don’t smoke! If you are a smoker, quit as soon as possible!
  2. Control your stress and laugh more!
  3. Drink alcohol only in moderation!
Take medication (if necessary)!

Sometimes lifestyle measures are not enough to control your cholesterol. Furthermore, there is also a condition called familial hypercholesterolemia, an inherited condition in which blood cholesterol is relatively easier to raise and more difficult to control. For such cases, cholesterol lowering medicine may be required – ask your doctor for more advice!

Citations /references:

https://www.dcri.org/research/news/2015-news-archives/high-cholesterol-in-30s-40s-increases-later-risk-of-heart-disease
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