High cholesterol: Nutritionist reveals top prevention tips
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As worldwide people continue to seek the secrets to long life, the goal remains for us to live healthily into old age. Some lifestyle habits have proven the strongest preventative measures of early death, showing that they may be able to stave off diseases. Indeed, several foods are known to reduce your cholesterol or are lauded for their health properties.
A new study suggests wholegrain mustard is good for you and that 10g, or a heaped teaspoon, eaten every day may help to achieve a healthy blood glucose and cholesterol level.
The research, presented at the European Federation of Food Science and Technology (EFFoST), was carried out by Tracklements in association with Cardiff Metropolitan University.
The study found that 86 percent of participants saw a drop in their blood glucose and/or cholesterol over a 12-week period.
Specifically for cholesterol, the research found that 64% of volunteers saw a drop in their blood cholesterol levels over the 12 weeks.
The research findings are based on 42 volunteers who took part in the trial, all of whom were aged 40 to 70 and were overweight or clinically obese.
The participants ate a heaped teaspoon of wholegrain mustard daily for 12 weeks. Their blood glucose and cholesterol levels were measured prior to the study, and again at
weeks two and 12.
The NHS says that eating a healthy, balanced diet is an important part of maintaining good health.
“This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight,” it states.
The health body suggests that most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
It’s recommended that you eat at least five portions of a variety of fruit and vegetables every day.
While certain foods could boost longevity, simply lowering intake of meat-based protein could also be linked to a longer lifespan.
Researchers investigating older populations have discovered that the diets of those living in these regions consist of minimally processed plant-based foods – mostly wholegrains and greens.
The NHS adds that adults should do some type of physical activity every day.
“Exercise just once or twice a week can reduce the risk of heart disease or stroke,” it notes.
It also suggests that you are vigilant about what you drink. “Don’t forget to top-up with lots of water to avoid dehydration, which can make you feel tired and confused.
“Tea, coffee and fruit juice will also help you to stay hydrated, but avoid sugary fizzy drinks. If you drink alcohol, keep at least two days per week booze-free to give your liver time to recover from the toxic effects of alcohol, and don’t exceed recommended daily limits for alcohol consumption.”
In the health body’s tips for ageing well it notes: “We all know that smoking is bad for your body and your brain. It’s linked to a whole range of different health problems, including heart disease, lung cancer, and bronchitis.
“The good news is that if you stop smoking, regardless of your age, your circulation, lung capacity and energy levels will improve.”
The advice adds: “It’s a good idea to get some routine tests done at the doctors to check your blood pressure and cholesterol levels.
“High readings increase your risk factor for stroke and heart disease but many problems are completely reversible with medication.”
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