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3 effective ways to manage high cholesterol

3 effective ways to manage high cholesterol

Cholesterol is a waxy substance in the body that aids in the formation of cells and hormones. However, this lipid can be good or bad, and high levels of bad cholesterol can increasee the risk of developing heart conditions. The CDC suggests that high cholesterol is a common health risk that affects 94 million people over 20. So, here are treatment options, foods, and lifestyle changes that can help manage the condition:

Treatment options
The condition can induce no symptoms, making it important to get the cholesterol levels checked. The treatment for this condition focuses on reducing bad cholesterol in the body. They also aim to lower the risk of developing secondary conditions such as heart diseases. Here are some of the popular treatment options:

LIVALO®: The brand name for pitavastatin, LIVALO® helps in lowering cholesterol levels. It is a statin, which means it belongs to a group of treatment options known as HMG CoA reductase inhibitors. It is mainly used to treat adults who have high cholesterol, and doctors prescribe this option while also recommending changes in food consumption. The combined effect helps lower the levels of bad cholesterol, also known as LDL (low-density lipoprotein) cholesterol, in the body. It also helps increase the levels of good cholesterol (or HDL) in the body. While LIVALO® is a popular treatment option, people with allergies, active liver troubles, and those who are nursing or pregnant should avoid it. The most common side effects include back pain, diarrhea, muscle pain, constipation, and even pain in the arms and legs. This is an oral treatment option, usually taken once every 24 hours, with or without food, at the same time every day.
Repatha®: Another treatment option for high cholesterol is Repatha®. Also known as evolocumab, this is a fast-acting injectable treatment option used to treat adults who have cardiovascular diseases and are at risk of getting a heart attack or stroke. Repatha® can also be prescribed for those who have undergone heart surgery. Studies have shown that this treatment, along with a statin, can reduce LDL in nearly 90% of people and can bring it down to 70mg/dL or lower. In fact, it can promise up to a 63% reduction in blood cholesterol levels within three months. The treatment can be administered once a month or once every two weeks, depending on the severity of the condition. Its side effects include allergic reactions, runny nose, sore throat, and other flu-like symptoms. It may also cause back pain, high blood sugar, redness, or pain at the injection site. Doctors recommend lifestyle and food-related changes when prescribing this treatment to further reduce health risks.

Better food choices
While treatment options can help keep cholesterol levels in check, people should make changes in their food regimen as a natural remedy for the condition. This includes consuming foods that help improve the HDL levels and avoiding foods that can increase the levels of LDL in the blood. The best foods to have are:

Fiber-rich foods: Some foods are rich in soluble fibers that bind with the cholesterol and eliminate it from the body. Examples include foods such as oats, barley, bran, beans, and other whole grains.
Fish: Seafood such as fatty fish are rich sources of omega-3 fatty acids (or polyunsaturated fats) that are better alternatives to unhealthy fats that directly increase LDL.
Foods with sterols and stanols: Some foods also contain sterols and stanols, which are cholesterol-like compounds found in plant-based foods. They can help block the absorption of bad cholesterol. You can get sterols and stanols as supplements. Legumes, vegetable oils, and nuts contain these compounds and should be added to meals.

Some foods should be avoided or at least limited as they can increase LDL in the body along with the risk of developing secondary diseases. Items like fried food, fast food, processed meat, sweetened foods, dairy products like cheese, and desserts contain trans fats that can directly increase cholesterol levels. Further, you should try substituting sugary drinks with water and track your calorie intake to keep cholesterol in check.

Lifestyle changes
Aside from food and treatment, lifestyle changes can also go a long way in managing the condition. One of the biggest changes that can improve cholesterol levels is regular exercise. Any moderate physical activity can help raise HDL levels in the body while also lowering LDL. One can try moderate workouts that last for at least 30 minutes 4–5 times a week. People should also try activities like walking, riding a bike, playing a sport, and even swimming. It is important to develop an exercise plan after consulting with your doctor to avoid taking up strenuous physical activities.

Experts also recommend making small yet important changes to your physical routine to encourage movement. Some tips include using the stairs instead of the elevator, taking breaks from your desk, parking your car a block away from your workplace so you can walk there, and trying to work while standing for short periods. Cutting back on unhealthy lifestyle choices can also reduce the risk of high cholesterol and severe heart-related issues.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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7 foods that are better for heart health

Studies have established that a poor meal regimen is the leading cause of cardiovascular diseases, type 2 diabetes, obesity, and other fatal conditions. However, eating healthy foods is not the only cornerstone to preventing and reducing mortality relating to heart conditions. Other factors such as a regular exercise routine and maintaining a reduced stress level can help, too. Here are some of the foods that are excellent for heart health:  Salmon Among the category of fatty fish, salmon contains the maximum omega-3 fatty acids. Salmon is a type of unsaturated fatty acid that substantially reduces inflammation all through the body and decreases damage to the heart and blood vessels. Research has also pointed out that seafood reduces the likelihood of heart failure. An adult is advised to take two servings (approximately 3.5-4 ounces) of omega-3-rich fish per week for better heart health. For non-fish eaters, the best option would be to consume fish oil in the form of supplements to get the daily dose of omega-3 fatty acids. However, it is essential to be mindful of how the salmon is cooked. To reap the optimum health benefit, one should ensure not to deep fry the fish. Try different flavors, like garlic, as it is a superfood and is also linked to better heart health.  Oatmeal Oatmeal is made of soluble, which easily dissolves in water and breaks the indigestible food into a gel-like substance in the colon region. Soluble fibers also lower fat absorption and cholesterol. It helps in weight management and stabilizes blood glucose levels. Moreover, it reduces the risk of cardiovascular disease. A bowl of oatmeal is all it takes for a healthy heart to start the day. Oatmeal, in addition, also contains omega-3 fatty acids, which betters heart health. However, ensure to use fat-free or low-fat milk for maximum benefit. Blueberries Blueberries are considered the best superfood for major diseases like breast, colon, lung, prostate, stomach cancer, and cardiovascular diseases. It contains a large amount of antioxidant and anti-inflammatory properties. The anthocyanin in blueberries is an antioxidant that protects the body against oxidative stress and inflammation, one of the major causes of heart disease. In addition, it is replete with phytonutrients, with a combination of beta-carotene, lutein, and ellagic acid—all responsible for lowering cholesterol and blood pressure levels. In addition, they also fight against free radicals. Eating blueberries daily also improves the efficient functioning of the cells and blood vessels and prevents blood clotting. Other berries like strawberry, raspberry, and blackberries are also rich in nutrient value, but there are no beating blueberries. It would also be wise to avoid canned berries and opt for fresh ones. Topping blueberries to a bowl of oats could save a person from a lot of health trouble.  Avocado Avocado has a rich source of monosaturated fats, which reduces cholesterol levels and lowers the risk of heart disease. Research conducted on 45 people showed the efficacy of avocado. The group was divided into two, and one group was asked to make avocado daily while the other was not. The group that took avocado every day reported a reduction in LDL cholesterol (bad cholesterol), which is directly linked to the risk of heart disease. In addition, the lipid-lowering abilities of avocados have also been demonstrated in several other studies. Avocadoes are also high on potassium, which is an essential nutrient for a healthy heart. Consuming 5 grams of potassium per day can decrease blood pressure by an average of 8.0/4/1 mmHg, which, in turn, lowers the risk of stroke by 15%, according to a study. Seeds Seed sources like chia seeds, hemp seeds, and flax seeds are high in fiber and omega-3 fatty acids. They control inflammation of the body, blood pressure, cholesterol, and triglycerides and also improve heart condition. Arginine, an amino acid, has been associated with relaxing blood vessels and improving circulation. Studies have also pointed out that arginine enhances blood flow in the arteries. Hemp seeds are known to be high in arginine. On the other hand, flaxseeds keep both blood pressure and cholesterol levels under control. Chia seeds are known to boost beneficial cholesterol (HDL). Dark chocolate Moderate consumption of dark chocolate, around 5-6 servings per week, has a substantial chance of reducing the risk of coronary heart disease, diabetes, and stroke. In addition, skin health also improves significantly. Ensure to buy high-quality dark chocolate containing at least 70% of cocoa. Almonds They are known for their high levels of monosaturated fats and fiber, which help reduce belly fat and bad cholesterol, thereby maintaining a healthy heart. The US Department of Agriculture (USDA) has also issued a visual guide to a healthy meal plan. The pictorial guide states that a meal should consist of: Whole fruits which have to be consumed first  Vegetables that need to vary every day Grains out of which 50% have to be whole grains  Protein that needs to change every day Fat-free or low-fat milk or yogurt  So, these are some of the foods that can help improve and manage heart conditions. However, before adopting any meal plan, it would be wise to consult a doctor or nutritionist, as everyone's body and condition could differ.

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