To reduce risk of heart disease, keep total cholesterol below 200, avoid saturated fat: Expert

Cholesterol and triglyceride levels, diet, lifestyle and exercise are the determinants of heart health. People should maintain optimal levels of cholesterol and triglycerides and avoid saturated fats to ensure a healthy heart and prevent heart disease, experts say.

Additionally, people should eat a balanced, nutritious diet and exercise regularly to reduce the risk of heart attacks and cardiac arrests.

Here’s what an expert has to say about the correct cholesterol and triglyceride levels to maintain, and what foods to eat for a healthy heart.

At what cholesterol level are you at risk of heart disease?

Total cholesterol is considered to be at a high-risk level if it exceeds the range of 200 to 250 milligrams per deciliter, which can lead to heart disease, said Dr. Mohit Bhutani, Assistant Professor, Department of Cardiology, Amrita Hospital, Faridabad, ABP Live. “It is stated that if LDL cholesterol, also called bad cholesterol, rises above 190 mg/dl, there is a very high risk of developing heart disease,” he added.

Triglyceride levels at which one is at risk for heart disease

Triglyceride levels below 150 mg/dl are considered normal, between 150 and 250 mg/dl as borderlines, and above 200 mg/dl as higher ranges, Dr. Bhutani said. “Therefore, we should aim for triglycerides below 150 or 200 mg/dl,” he added.

Cholesterol and triglycerides to maintain for a healthy heart

To ensure a healthy heart, LDL cholesterol should be below 100 mg/dl and triglycerides should be below 150 mg/dl, Dr. Bhutani said. “Total cholesterol should be less than 200 mg/dl,” he added.

Instances that put a person leading a healthy lifestyle at risk of heart disease

Even if a person eats a balanced diet, exercises regularly, maintains a healthy lifestyle, does not take stress, avoids alcohol and tobacco, and has normal cholesterol levels, they may still be at risk. of heart disease.

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“Even if one has effective control over these modifiable risk variables, some inherited predispositions and genetic disorders, including uncontrolled diabetes, hypertension or atherosclerosis, are passed down from generation to generation. a family history of cardiac death or coronary artery disease should also be kept.After the age of 20, it is recommended that a lipid panel be performed every five years.In addition, certain diseases, such as cardiomyopathies and channelopathies, can also be hereditary,” Dr Bhutani said.

Difference between dietary cholesterol and saturated fat, and foods that contain them

Dietary cholesterol is cholesterol obtained from a diet such as liver meat, organ meats, egg yolks, shellfish and dairy products, Dr. Bhutani said.

“Saturated fats are solid at room temperature and are found in foods like butter, ghee, fried and baked foods, and high-fat meat,” he added.

What should be avoided to reduce the risk of heart disease, dietary cholesterol or saturated fat? And why?

Saturated fats tip the balance between good and bad cholesterol, and therefore saturated fats should be avoided, Dr. Bhutani said.

“Adequate amounts of dietary cholesterol are needed for nerve cell insulation and cell membrane formation, but if the saturated fat content of a diet is higher than average, a high risk of heart disease results” , added Dr. Bhutani.

Best exercises to maintain a healthy heart and prevent heart disease

People are advised to exercise for 150 minutes per week. “It should consist of aerobic exercise and resistance training. Aerobic exercise includes brisk walking 3 to 4 miles per hour, running, jogging, swimming, biking, playing tennis, or jumping rope. In resistance training, weightlifting, dumbbells, squats and push-ups can be done on two non-consecutive days a week,” Dr. Bhutani said.

The Best Foods to Maintain a Healthy Heart and Prevent Heart Disease

A balanced diet is important for maintaining a healthy heart and preventing heart disease. “A balanced diet to prevent heart disease, also known as the Mediterranean diet, consists of lower calorie foods, such as fresh fruits, green vegetables, legumes, nuts and whole grains. A moderate amount dairy products, eggs, fish, lean poultry meat or seafood can be eaten,” Dr Bhutani said.

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