What is cholesterol?
Human body needs some amount of cholesterol to work efficiently. Whereas if you have cholesterol at above the permitted level it will stick to the arteries wall and narrow it or even block them. This will leads to the risk of coronary artery disease or other heart diseases.
Cholesterol runs through the blood on proteins called as lipoproteins. The LDL is called the “Bad” cholesterol, high LDL level leads to a increase of cholesterol in our arteries. Another type, HDL, is called the “Good” cholesterol. It carries cholesterol from the other parts of the body to liver. And then liver removes the cholesterol from the body.
How can I lower cholesterol with diet?
Healthy lifestyle changes and balanced diet will helps to lower the cholesterol. Saturated fat is considered bad, as it raises LDL (bad cholesterol) level more than anything else from diet. It is found in some meats, dairy products, chocolate, deep-fried, baked goods, and processed foods.
Tran’s fat is another bad fat; it also raises LDL and lower HDL (good cholesterol). Tran’s fat comes mostly from the foods that made with hydrogenated oils and fats, like stick cooking oil, crackers, and French fries.
Instead of these bad fats, go for healthier fats, like lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. For a healthy person, less than 200 mg cholesterol per day is a requisite amount.
Eat fish which is high in Omega-3 fatty acids:
These acids don’t lower the LDL level, but they might raise the HDL level. They will also protect the heart from blood clots, inflammation and reduces the risk of heart attack. Fish which are the good source of omega-3 fatty acids include salmon, tuna (canned or fresh), and mackerel.
Consume these fish twice in week to get sufficient amount of Omega -3 Fatty acids.
Limit the amount of Salt you consume to no more than 2,300 milligrams (about 1 teaspoon) per day. Whether it was added in cooking or on the table top, Limiting salt won’t lower the cholesterol, but it can lower the risk of heart diseases by lowering blood pressure.
Alcohol can adds extra calories, which results in weight gain. Overweight can raise LDL level and lower HDL level. Drinking heavy amount of alcohol also increases risk of heart diseases because it raises blood pressure and triglyceride levels.
One drink is to be glass of Wine, beer, or a small amount of hard liquor is the recommended quantity for alcohol consumer
Food high in soluble fiber helps to prevent digestive tract from absorbing cholesterol. These foods include Whole-grain, cereals like Oatmeal and Oat bran.
Fruits like Apples, Bananas, Orange, Pears, and Prunes (Aloo Bukhara).
Legumes like kidney beans, lentils, chick peas, black-eyed peas, and lima beans
Beans and legumes:
Beans like kidney beans (rajma), and chick peas (kabuli chana) and bengal Gram (chana) are the rich source of dietary fibre which helps to reduce the cholesterol level and also can prevent the increase in blood sugar levels.
This fruit is rich in vitamin K, C, B5, B6, E, potassium and folate, along with magnesium, manganese, copper, iron, zinc, phosphorus, vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin), protein.
Avocados are low-carb plant food. This fruit keeps blood pressure in control, which is a key factor in lot of problems, and one of them is cholesterol.
It is fact that eating a whole walnut daily, for a month will lowers the cholesterol by 5.4 per cent and LDL cholesterol by 9.3 per cent. Along with this Almonds and Cashews are good options for treating cholesterol.
These low-calorie vegetables are good sources of soluble fibre and fibre is vital to control cholesterol level in the body.
Tomatoes are rich source of Vitamins and Minerals, treated well for hydration, to fuels blood circulation, increase red blood cells and platelets, even fight against different types of Cancer. It detoxifies the body, lowers cholesterol level, increases digestion, keeps eyesight in good condition and provides relief from Skin problems.
Lemon juice is a power house of vitamin C every. Intake of lemon juice regularly will reduce LDL level (bad) cholesterol in the body. Being high in citric acid Lemon Juice considered as one of the best natural cleansers.
Morning is the best time to consume lemon juice, just after getting out from the bed, this activity keeps the body healthy and free of impurities.
Ginger works as healthy stimulator and increases blood circulation. During winter, it keeps the body warm and helps to get rid of throat infections. Ginger is a good source of enzymes and natural oil which reduces the bad cholesterol level from the body.
Garlic is known for its antibiotic properties; use it with food after chopping or crushing for better absorption nutrients from it.
Green Tea is a natural medicine to help digestion. It improves heart, mental health and check in body temperature.
Apple cider vinegar:
Apple cider vinegar is an excellent good health tonic used in treating allergies, rashes, and infections.
It also helps in digestion and helps in weight loss. Vinegar maintains the pH level in the body.
Apple cider vinegar is a rich source of potassium and enzymes which also helps in making a healthier body.