Cholesterol is a kind of fatty substance that produces liver. It plays a key role in the formation of the walls of the cells, the protective armor of the nervous system and the hormones. It makes lipoprotein together with proteins, which prevents fat from dissolving in the blood. There are two types of cholesterol in our body – HDL (high-density lipoprotein, good cholesterol) and LDL (low-density lipoprotein, bad cholesterol). HDL i.e. good cholesterol is quite light and it saves the jam fat in blood vessels. Bad cholesterol i.e. LDL is more sticky and thicker. If it is high, then it accumulates on the walls of blood vessels and arteries, thereby blocking the flow of blood. This can lead to problems like heart attack, high blood pressure, and obesity. A blood test called the lipid profile is done to check cholesterol. The amount of total cholesterol in the body of a healthy person should be less than 200 mg / dL, higher than HDL 60 mg / dL and LDL of 100 mg/dl.
Cardiologist in Delhi suggests that increasing cholesterol can be controlled if some things are included in a conscious manner. These are Based on the conversation with the best cardiologist of BLK Hospital New Delhi.
- Dry Fruits
Fiber found in almonds, walnuts, and pistachios, omega-3 fatty acids, and vitamins are helpful in reducing bad cholesterol and increasing good cholesterol. Fibers present in them provide a feeling of the stomach up to long. This prevents the person from consuming harmful fatty snacks.
Keep in mind: Do not eat roasted and salted beans in ghee-oil. This can be a problem with high blood pressure. Eating almond-nut is so beneficial by soaking it in water and peeling the pistachio as well. Soaking in water reduces the fat present in almond-nut and increases the amount of vitamin E.
There are many such enzymes found in garlic, which prove to be helpful in reducing LDL cholesterol. According to research done by scientists, regular consumption of garlic reduces the level of LDL cholesterol from 9 to 15 percent. Apart from this, it also controls high blood pressure.
Keep in mind: If you want to take advantage of the beneficial elements of garlic, instead of garlic supplements sold in the market, empty stomach raw garlic is better.
Beta-glucan present in the oats helps to remove the problem of constipation while cleaning our intestines. Because of this, bad cholesterol is not absorbed in the body. Studies conducted by scientists have proved that if oats are consumed regularly for up to three months, then it can reduce cholesterol level by 5 percent.
Keep in mind: fiber and beta-glucan present in oats flourish in the stomach. This may cause some people to gas problems. Therefore, those who have weak digestion power should avoid this.
- Soybean and pulses
Soybean, pulses and sprouted grains, LDLs present in the blood, help the liver in taking out cholesterol. These things are also helpful in improving good cholesterol.
Keep in mind: Proteins present in pulses and soybeans prove to be harmful to people with the uric acid problem. If you have such a problem then these things should be consumed in a limited amount.
All citrus fruits, including lemon, contain some soluble fibers, which inhibit bad cholesterol from blood flow in the stomach. Vitamin C in such fruits cleanses the blood vessel tubes. In this way, bad cholesterol emerges from the body through the digestive tract. In citrus fruits, such enzymes are found, which help reduce cholesterol by accelerating the metabolism process.
Keep in mind: Grapefruit is very helpful in reducing bad cholesterol. Therefore, some people also include it in their diet, but if you are already consuming some medicines then consult the doctor before adding it to your diet because it will have a very rapid chemical reaction with some medicines. It can also cause problems like heart attack and stroke.
- Olive Oil
The mono contained in it helps in stabilizing the level of unsaturated fat cholesterol. It strengthens the walls of the artery. This reduces the risk of heart disease. It also controls high blood pressure and sugar levels. It has been proved by research that if the food made in olive oil continuously for six weeks, it can reduce cholesterol levels by up to 8%.
Keep in mind: For cooking olive oil and salad dressing, Extra Virgin Olive Oil should be used. Some people are also allergic to it, if there is such a problem, then Flex Seed or Rice Bain Oil can be consumed instead.