Dietary Tips To Control Good & Bad Cholesterol

By: on November 23rd, 2016 in Diet & Nutrition, Healthy Lifestyle, Home Care

DIET TO CONTROL GOOD CHOLESTEROL & BAD CHOLESTEROL

Good Cholesterol is beneficial to our body whereas bad cholesterol can ruin one’s heart and veins.

What is cholesterol?

Cholesterol is fat-like substance and waxy which is found in all cells of the body.

Type of cholesterol –

  1. Low-density lipoprotein (bad cholesterol) – It is the important mean of transporting cholesterol in the body. When the level of this cholesterol rises above the desired level then it can form plaque. It may responsible for hypercholesterolemia, atherosclerosis
    1. Recommended level – 70-130 mg/dl
  2. High-density lipoprotein (good cholesterol)- While circulating in the bloodstream good cholesterol catches the bad cholesterol and prevent its accumulation in the arteries, in this way it can prevent arteriosclerosis
    1. Recommended level – 40- 60 mg/dl
  3. Very low-density lipoprotein- VLDL cholesterol considers being bad cholesterol because it helps in cholesterol accumulation on the wall of the artery. Recommended level – 5- 40 mg/ dl

    Source of cholesterol –

Cholesterol is produced in human liver; it level shouldn’t be more than 200 mg/ dl. Also, there are animal sources like beef, egg, mutton, etc

The good effect of cholesterol –

  1. Manufacturing hormones like a steroid hormone.
  2. Aid digestion
  3. Fight infections
  4. Building body blocks – it is a major structure of the cell.

Bad effect of cholesterol –

  1. Hypercholesterolemia
  2. Atherosclerosis
  3. Angina
  4. Hypertension

Diet to elevate the Good cholesterol –

  1. Olive oil – It can increase the high-density lipoprotein and lower inflammations.
  2. Whole grains – The brown rice, bran and cereals contain soluble fibre which boosts good cholesterol
  3. Fatty fish – The fish contain polyunsaturated fatty acid i.e. omega 3 which pulls up good cholesterol.
  4. Flax seed – Ground flax seed and flax seed oil contain omega 3, omega 3 is heart-friendly fat.
  5. Chia seeds – It contains omega 3 and fibre which boost good cholesterol and reduces blood pressure.
  6. Avocado – It is high in folate and unsaturated fatty acid which enhances good cholesterol in the body.
  7. Soya – it is a great replacement to meat, it elevate the good cholesterol in the body.

Diet to reduce the bad cholesterol –

  1. Oatmeal – oat is everyday breakfast reduces the cholesterol; beta- glucan in oats absorbs bad cholesterol.
  2. Nuts – nuts like walnut, almonds control the blood cholesterol as it has good omega 3, potassium in the diet.
  3. Green tea – Green tea contains a lot of antioxidants it helps to reduce bad cholesterol from the body.
  4. Garlic – garlic also helps to reduce bad cholesterol, prevent blood clots, reduces blood pressure.
  5. Spinach – Spinach contain lutein which reduces blood cholesterol and also prevent age-related muscular degenerations
  6. Dark chocolate – It contains flavonoids, antioxidants that help to lower the bad cholesterol.
  7. Food fortification with stanols and sterols- Stanols, sterols can be fortified in soup mixture; juices .which reduces the bad cholesterol.

    Diet is the key player which regulate both bad and good cholesterol.