हिंदी
The winter season brings a joyful vibe with Christmas and New Year festivities, providing ample leisure time with friends and family. However, it also comes with the risk of chronic diseases due to comfort food, decreased activity, and lack of exercise.
Here are lifestyle modifications to help manage cholesterol during the cold season:
- Focus on Winter-Friendly Fruits and Vegetables: Embrace a variety of fresh produce such as citrus fruits, leafy greens, cruciferous vegetables (cabbage, broccoli, cauliflower), and root vegetables (carrots, beets, potatoes). These are rich in vitamins, minerals, and fiber, supporting heart health and cholesterol management. Seasonal fruits like apples, pears, and pomegranates make for healthy snacks.
- Embrace Warming Whole Grains: Replace refined carbohydrates with whole grains like oats, quinoa, barley, and brown rice. These complex carbohydrates offer sustained energy and high fiber content, aiding in lowering LDL (bad) cholesterol. Oatmeal, in particular, is a comforting winter breakfast option.
- Make Healthy Fats Your Friends: Include foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, walnuts, and chia seeds, in your winter diet. These unsaturated fats play a crucial role in heart health.
- Stay Active Despite the Cold: Combat the temptation to hibernate indoors by staying active. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. Incorporate indoor activities like brisk walking, swimming, dancing, or online fitness classes.
- Prioritize Sleep: Ensure 7-8 hours of quality sleep each night. Establish a consistent sleep routine to regulate your body’s natural rhythm, promoting better sleep quality and contributing to cholesterol management.
- Manage Stress Effectively: Chronic stress can impact cholesterol levels negatively. Adopt stress-reduction techniques such as yoga, meditation, spending time in nature, or connecting with loved ones. These practices enhance overall well-being and contribute to a healthier heart.
