High cholesterol may seem like a problem that cannot be easily detected, because it often does not cause obvious symptoms, but its effect on the body can be serious over time. High harmful cholesterol can lead to the accumulation of fat inside the arteries, which increases the risk of heart disease and strokes.
In addition to genetic factors, age, and some diseases, daily habits play an important role in determining cholesterol levels.
Here are 7 common habits that may raise cholesterol levels and negatively affect heart health, according to what Dr. Deepanshu Gupta, an interventional cardiology specialist at Sarvodia Hospital in India, told the “Only My Health” website:
Start the day with a high-fat breakfast
Frequently eating fried foods, such as pies filled with butter or ghee, processed meats, and foods high in saturated fats, can raise harmful cholesterol levels.
This does not mean abandoning the traditional breakfast, but it is better to reduce fried foods and fats, and rely more on options such as oats, whole grains, legumes, vegetables, nuts and seeds.
Eating too much “healthy” snacks
Nuts, seeds, and some oils can be part of a heart-healthy diet, but eating any food in unlimited quantities may lead to excess calories, which ultimately leads to higher cholesterol levels.
Sitting most hours of the day
You may exercise for 30 minutes, but you still spend the rest of your day sitting at your desk, in your car, or on the couch.
A sedentary lifestyle can negatively affect healthy cholesterol levels, while regular physical activity helps reduce harmful cholesterol and triglycerides, while maintaining beneficial cholesterol.
It is not necessary to engage in intense exercise. Brisk walking, cycling, swimming, and climbing stairs can be effective options.
Drink plenty of sweetened drinks
Soft drinks, sweetened juices, energy drinks, and tea or coffee with large amounts of sugar added may increase the consumption of sugars and calories without providing a sufficient feeling of fullness.
Excessive added sugars may contribute to weight gain and poor diet quality, which affects cardiovascular health. It is preferable to rely on water and unsweetened beverages as much as possible.
Smoking
Smoking not only harms the lungs, but also directly affects the health of the heart and blood vessels. It can lead to high cholesterol and increase the risk of atherosclerosis, and it may also reduce levels of good cholesterol.
Therefore, quitting smoking is one of the most important steps that can be taken to protect the heart and blood vessels.
Drink alcohol
Regular consumption of alcoholic beverages may disturb cholesterol and triglyceride levels, as well as add excess calories to the diet.
Not getting enough sleep
Cholesterol health does not depend on food alone. Sleep, weight, and physical activity are linked to each other and to cardiovascular health.
Inadequate sleep may make it more difficult to maintain a balanced diet and physical activity, while being overweight can contribute to disturbed blood fat levels.
A group of researchers has developed a therapeutic gum that can combat three types of microbes linked to oral cancer, including human papillomavirus, one of the most common sexually transmitted viruses.
According to the American New York Post, chewing gum has proven effective in reducing the level of human papillomavirus in saliva samples by 93 percent.
The study team at the University of Pennsylvania School of Dentistry was searching for an antiviral protein capable of binding to various viruses and destroying them.
They found that the ruby bean plant, also known as 'purple ivy', contains a protein called FRIL, which causes viruses to clump, preventing them from entering the cell.
This protein can also limit the ability of viruses inside cells to continue infection.
Professor Henry Daniel, who led the study team, said: “We have at least five different viruses in the oral cavity that we were able to neutralize using gum made from the ruby bean plant.”
The researcher pointed out that one of the most prominent advantages of chewing gum is the low cost of its production, saying: “This is probably the biggest advantage of this treatment, as its cost will be very low.”
The research team is awaiting approval from the US Food and Drug Administration to move to the next stage of clinical trials, which will include giving the gum directly to human volunteers. The experiment is scheduled to last four weeks, with participants chewing gum three times a day.
At the current stage, chewing gum is seen as an adjuvant treatment alongside traditional cancer treatments, such as radiotherapy and surgery. But researchers hope that it can be offered in the future without the need for a prescription.
Adding some beneficial foods to your meals is a simple way to boost your immune system. These foods provide vitamins, minerals, and antioxidants that support your general health and well-being, according to the “Health” website concerned with health and nutrition news.
There is no food that can prevent you from getting sick, but nutrient-rich foods can help your immune system function at its best. What are the best foods that support a healthy immune system?
Citrus
Citrus fruits are known to be good for your immune system; Because it contains vitamin C, which helps your body form white blood cells, and white blood cells help your body resist different types of infections.
In addition to vitamin C, citrus fruits also contain a number of anti-inflammatory compounds and antioxidants that help you recover more quickly when you get sick, and can also support long-term health, and may protect against chronic diseases, such as cancer.
Citrus fruits include: orange, grapefruit, tangerine, lemon, and others.
Berries
Berries are also rich in vitamin C and powerful antioxidants that help support the immune system. Studies have shown that berries possess antiviral, antimicrobial, and anti-inflammatory properties, which support a healthy immune response and protect against disease.
Fatty fish
Fatty fish are excellent sources of omega-3 fatty acids, which may help reduce inflammation and support overall immune health. These healthy fats may help calm overactive immune responses, helping to manage or prevent autoimmune diseases, such as rheumatoid arthritis. Omega-3 fatty acids may also help some infection-fighting immune cells work more efficiently.
Vitamin D, found in fatty fish, also plays an important role in enhancing immunity and protecting the body from viruses and bacteria.
The most common types of fatty fish are: salmon, tuna, sardines, mackerel, and herring.
Broccoli
Broccoli is full of many immune-supporting nutrients, including vitamins A, C, and K, in addition to other important minerals for immune health, such as iron.
Broccoli also contains compounds that help your body produce glutathione, a substance that acts as an antioxidant in the body, supports immune cell activity, and plays a role in regulating inflammation, which may help reduce the chances of contracting some diseases.
Garlic
Garlic is a superfood that has been used for medicinal purposes for centuries, mainly due to its natural immune-supporting properties, according to the Health website.
The main active compound in garlic, allicin, has strong antibacterial, antiviral, and antifungal effects. Allicin also contains antioxidant properties that help reduce inflammation, which may support long-term health and reduce the risk of chronic diseases such as heart disease and arthritis.
Almonds
Almonds are rich in vitamin E, a powerful antioxidant that helps protect your cells and support your immune system. Research suggests that almonds may provide additional antiviral support.
Leafy vegetables
Leafy vegetables are nutritious and immune-boosting foods. It is rich in vitamins A and C, in addition to other antioxidants that support the immune response.
These foods include: kale, spinach, Swiss chard, and cabbage.
Yogurt
Yogurt contains live probiotics, which are beneficial bacteria that help balance the gut microbiome. Since approximately 70 percent of immune cells are located in the gut, maintaining a healthy microbiome is critical for overall immunity.
A balanced gut environment supports immune cell function, reduces inflammation, and helps your body respond to respiratory and digestive infections. Yogurt also provides vitamin A, vitamin D, and zinc, all of which support the immune response.
