BOOST GOOD CHOLESTEROL AND LOWER BAD CHOLESTEROL


High cholesterol is much feared today, since being diagnosed with it usually involves a complete lifestyle change. Today we delve into good cholesterol and bad cholesterol - the two contributing factors of high cholesterol. Cholesterol can make you or break you depending on quality and quantity. Therefore, it pays to pay attention to how we can boost good cholesterol and lower bad cholesterol. Let's take a look at how you can do that...

Lower Bad Cholesterol: Oats. Fibrous food lowers the absorption of bad cholesterol in the bloodstream. Consumption of oats or oatmeal should be on your diet if you love deep fried food and a good drizzle of oil now and then. Why? Well simply put, oats have a high fiber content that reduces LDL in the blood.

Lower Bad Cholesterol: Nuts: Nuts – groundnuts, hazel nuts, almonds and walnuts complement drinks, but these are salted and spiced which is unhealthy. Opt for roasted nuts without added flavour. Nuts are rich in polyunsaturated fatty acids, this component helps to reduce bad cholesterol. An added bonus to nuts is the fact that they are a store house of energy.

Lower Bad Cholesterol: Olive Oil: Several cooking shows use a good drizzle of olive oil and this method of cooking has found many takers here in India. But there is logic to this; olive oil contains antioxidants that fight bad cholesterol. If you are gorging down French fries and burgers make sure you balance it out with good cholesterol food

Lower Bad Cholesterol: Vegetables: Try out vegetables like broccoli, cabbage, carrots, Brussels sprouts, greens, pumpkin and sweet potatoes. These veggies have the power to control your LDL. For added benefits, add a wide range of colour to your plate - include greens, orange, and yellow in your diet.

Lower Bad Cholesterol: Fruits: Bananas, pears, apples, avocados, prunes and berries are rich in calcium, antioxidants and fiber, but they can lower your LDL. Among fruit juices, orange juice stands at the top of the list; it’s a great way to energise, stay cool and healthy with just a glass

Lower Bad Cholesterol: Soybean: The protein present in soybean protects against various heart ailments. Soybean helps in lowering bad cholesterol and simultaneously increases good cholesterol.

Lower Bad Cholesterol: Garlic: Garlic helps lower cholesterol and fights plaque that clogs your arteries. Eat not more than 3-4 garlic cloves each day, to obtain maximum heart benefits.

Lower Bad Cholesterol: Blueberries: Compounds present in blueberries are good for your heart. Eating blueberries regularly can sharpen your mind as well as lower bad cholesterol level.

Lower Bad Cholesterol: Okra or Lady finger: This vegetable is a great agent for lowering bad cholesterol, because it is a good source of soluble fibre. But avoid frying these, as that would diminish their nutritional properties.

Lower Bad Cholesterol: Red wine: We all know about red wine's health benefits. Consuming red wine helps heart health as well. The fibre called tempranillo, found in red wine, is great in lowering cholesterol.

Boost Good Cholesterol: Omega 3: India is surrounded by sea and has several large perennial rivers, hence there is no reason to not eat fish. Indians can source natural Omega 3 from Indian salmon or raavas, sardines or trale, mackerel or bangda, Tuna or chura, and ghol fish. Omega 3 not only reduces cholesterol but also High Blood Pressure.

Boost Good Cholesterol: Wholegrain: Again, fiber seems to be the trick in maintaining good levels of HDL in the blood. Next time you plan to prepare a Frankie, roll or Mexican tortilla, opt for a wheat or oat base. Fiber seems to be the magical key here.

Boost Good Cholesterol: Flaxseeds: Flaxseeds have an interesting texture that adds an extra something to your dishes, but it also produces oil. These seeds have more than one purpose – they help lower diabetes, heart diseases, and even cancer. Flaxseeds are rich in fiber and Omega 3.

Boost Good Cholesterol: Yogurt: Bacteria present in curds are a treasure trove for enzymes that improve your digestive tract. Plus yogurt contains HDL. However, it is advisable to go for low fat curds.

Boost Good Cholesterol: Dark Chocolate: Now-a-days you can have chocolate in your sandwich, as fondue, as a dip. Make your choice but always settle for dark chocolate. You want to live long and stay ageless!

Control High Cholesterol: Almonds: Opt for a fistful of almonds as a daily snack, when diagnosed with high cholesterol.
Almonds are filled with vitamin E and flavonoids, which help cut bad cholesterol by almost 10 percent and also decreases the development of artery blockage.

Control High Cholesterol: Beans and lentils: Again beans and lentils are a good source of soluble fibre, which aids in lowering cholesterol levels. They are also high in protein and low in fat, which is a complete package for healthy hearts

Control High Cholesterol: Tomatoes: Tomatoes are rich in lycopene, vitamin C, potassium and fibre, which help in cutting cholesterol levels. Prefer eating tomatoes which are cooked or sun-dried tomatoes.

Control High Cholesterol: Green tea: Results may vary from individual to individual, but some studies suggest that drinking green tea early in the morning may fight high cholesterol.

Control High Cholesterol: Spinach: Besides spinach being Popeye’s secret for quick power, it is also good for cardiovascular health. Green leafy vegetables like spinach contain lutein, which helps guard against blockages in arteries and lowers cholesterol.

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