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Cholesterol : A Silent Killer : A good cooking oil, Right Foods and Regular excersie - 5

Friends, it is the 5th segment on Cholesterol. Now there are some questions still remaining to improve the health of your heart like good cooking oil, right food and regular exercises Just take a look on each terms which will help you to restrict the heart attack.

The most common question raised in one's mind that which cooking oil is good for the health?

You should choose oil rich in either mono or polyunsaturated fats because they help reduce blood cholesterol.


Canola Oil – rich in monounsaturated fat
Com Oil – rich in polyunsaturated fat
Sunflower Oil – rich in polyunsaturated fat
Safflower Oil – rich in polyunsaturated fat
Soya bean Oil – rich in polyunsaturated fat

What can you do to control your cholesterol level?

You should take the following steps in order to help control your blood cholesterol level and lower your chance of heart disease.

Choose the right foods:

1) Avoid foods rich in saturated fats
2) Remove the skin and fat from meat and poultry
3) Eat fish at least twice weekly
4) Boil, bake, roast or poach instead of frying foods
5) Use monounsaturated and polyunsaturated oil for cooking. Use them in moderation
6) Use skimmed or low-fat milk, cheese, and yoghurts
7) Avoid doughnuts, muffins, pastries and fast food
8) Eat fruits, vegetables, nuts, cereals, bread, rice and pasta
9) Use liquid or soft margarine instead of butter
10) Eat more egg whites and less egg yolks
11) Read food labels to learn how much fat is in the food you eat
12) Try to reduce your sugar intake

Do Regular Exercise:

Regular physical activity is recommended for everyone. It can help raise ‘good’ (HDL) cholesterol and lower ‘bad’ (LDL) cholesterol and also help to control your body weight.

1) Start slowly and progress gradually. Your goal is to be active every day.

2) Plan to be active fro at least 30 minutes every day.

3) Activities should be moderate in intensity. These activities should make you breathe faster than normal, like when you are walking quickly. But don’t overdo it. Make sure that you can still talk easily.

4) You don’t have to do 30 minutes of activity all at once. You can work up to this by doing small amounts several times a day. Try to do at least 10 minutes of activity each time.

5) Choose activities that you enjoy and that are right for you. The best ones are those that use the large muscles, especially those in the legs. When these muscles are working, they require more oxygen, so the heart has to beat faster. This way your heart becomes a stronger, more efficient pump.

6) Before you start an activity program, talk with your doctor and get advice.

For more information you can check heart diseases and foods here.

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