Come Ramazan, come oily crispy fried foods and milky delicious shakes. But all this and much more give way to an increase in the level of cholesterol in our body, which is bad for our health. No matter what age we are in, a high level of cholesterol will always call for trouble.
While cholesterol is important for many body functions – produced in our liver, it not only lubricates the walls of cells but also makes many of our hormones – in order to make sure that the body functions properly, a specific level of cholesterol needs to be maintained.
Hence, we should focus on increasing good HDL cholesterol while controlling the bad LDL cholesterol during Ramazan. And doing so is not that difficult. In fact, a new research, presented at the 2014 American Diabetes Association Scientific Sessions, reveals that fasting can reduce bad cholesterol and hence protect you from various heart diseases.
So to get on doing so, here are a few tips to maintain a good level of cholesterol in Ramazan:
1. Increase the Intake of Polyunsaturated Fats
These fats reduce the risk of cardiovascular diseases. One of the important and most common types of polyunsaturated fats is omega-3s. It decreases the bad LDL cholesterol in the body. They also lower the risk of type 2 diabetes and metabolic syndrome.
One of the great sources of omega-3 fatty acids is fish. Salmon and Tuna have a high amount of omega-3 fats. You can consume grilled fish in iftar or also add it in your after-iftar salad.
Seeds and nuts are also high on omega-3s. So, you can eat a handful of nuts (except peanuts) and seeds in sehri with a glass of milk.
2. Skip Trans Fats
The delicious spread, such as the chicken spread, you always have in sehri or the cookies you keep on the iftar table, can be one of the reasons for an increase in LDL cholesterol levels in your body.
These products generally have trans fats that are actually unsaturated fats. As the name suggests, these fats stay solid at room temperature. They increase LDL to about 20 percent.
Restricting trans fats in your diet can reduce the risk of high cholesterol to a large extent during Ramazan.
Tip: Read the nutrition label of all the products you buy and if it says ‘partially hydrogenated’, it means it contains trans fats.
3. Go For Herbal
To maintain your energy level and control cholesterol in Ramazan, you can have certain supplements as well. And authentic traditional medication, such as, Tibe e Nabvi provides relief in various heart problems. And Hiba Life’s Angiotib is just the fix for you.
Formulated the prophetic way, made from natural ingredients, such as, sidr honey, garlic, apple cider vinegar, ginger and lemon juice, it prevents blood clots and maintains HDL and LDL levels.
Angiotibb is available at all leading outlets in Karachi, Euro Stores in Lahore, Chase in Multan and Imtiaz stores in Faisalabad.
4. Take Soluble Fiber
Prebiotic is a type of bacteria in your body that helps to decrease bad LDL cholesterol. Foods, such as, oats, lentils, whole grain and beans are a good source of soluble fiber, which are easily digested by prebiotics in our body.
You can have lentil soup in sehri that will not only help reduce weight but will also provide a good amount of nutrition to the body.
And boil some beans and peas, add black pepper, salt and vinegar to the soup and you are good to go. You have an excellent source of soluble fiber right on your table.
4. Don’t Skip Work Out
We understand it is not easy to take time out for gym from the busy schedule you have in Ramazan. But still, to keep yourself fit and maintain a healthy weight you should do some quick exercises in the comfort of your own home.
According to a study, aerobic with some resistance exercise can help reduce LDL quickly. Low-intensity excises, such as, walking can also help increase HDL in the body.
However, it is important to note that to balance your cholesterol, the first line of treatment is a lifestyle change. Choosing the right kind of foods and losing excess weight can help increase good HDL and decrease bad LDL.
But if you still face problems controlling your cholesterol, consult a doctor.