As obesity or weight gain is one of the most common lifestyle diseases, there is no dearth of low-fat diet and cholesterol lowering food on the market. There are various types of diet plans and special supplements that often work remarkably if you can stick to their recommended dosage. However, you must understand your body and overall health first. Let’s take a look at cholesterol and heart disease.
What exactly is cholesterol?
Our body cells have a fat like substance called cholesterol ,which is essential for many body functions. It is required by our body to produce various hormone that regulate many body functions, vitamin D and various other substances that facilitate digestion in our body. Well, contrary to common belief that cholesterol is not good for health or those looking for weight loss must avoid it, it has been proved that a good balance of cholesterol level is essential.
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Types of cholesterol -LDL and HDL
Cholesterol is available in small packets, which facilitate its free movement within our body. We call these packets lipoproteins, which are known as LDL (low density lipoproteins) and HDL ( high density lipoproteins). Our body naturally produces and maintains a perfect balance of LDL and HDL. However, the problem arises when this balance is disrupted by over consumption of cholesterol rich diet.
Is cholesterol really bad?
Not necessarily. As mentioned above, a perfect balance of LDL and HDL is required. Eating junk food or food with high cholesterol content raises LDL level in our body. Presence of excess amount of LDL is often the most common reason of heart diseases, obesity, hypertension and other similar lifestyle diseases. HDL is good for health and is often recommended for good heart health. This brings us to cholesterol lowering food and supplements that reduce LDL and helps with maintaining a good HDL level.
Cholesterol lowering Food
It is important to note that most of us are not aware of our cholesterol level until it hits a dangerous level or is noticeable in the form of cardiovascular health issues. However, the good news is that we have a variety of cholesterol lowering food easily available on the market today. We can start consuming them as part of our regular diet. Not only do these foods maintain a perfect balance of LDL and HDL cholesterol levels but are also considered good for weight loss, improved digestion and of course, overall well-being.
Soya food for regulating cholesterol
Why not replace your milk based food with some of the popular soya based food items? You will notice a remarkable difference in your overall health by making this simple change in your eating habit. Just add 15 grams of soya food to your daily diet and you can bring down your LDL approximately by 6% within a month or so.
Eating nuts for low cholesterol
Simply eating 30-35 grams of nuts everyday can work wonders for your cholesterol related health issues. Nuts have ample amount of vitamin E, magnesium, potassium and natural plant sterols, which are highly effective in bringing down your cholesterol levels approximately by 5%.
Whole grains for heart health
I am pretty sure that if you are reading this post, you are aware that whole grains, fruit and vegetables are highly recommended for heart health. In fact, they are beneficial not just for cholesterol related issues but for overall good health. So, start following what you have been taught since childhood, i.e. eat more and more whole grains and leafy vegetables.
Chia or flax-seed
3 -4 tablespoonful of chia or flax seed every day can bring down your cholesterol level significantly. If fact, it is because of their rich Omega 3 and antioxidant content in Chia and flaxseed that they work wonders for heart health.
Do eggs increase cholesterol levels?
Well, the answer if both yes and no. Eggs have gained the reputation of being harmful for those with high cholesterol levels. However, the good news is that egg cholesterol is good HDL, which is recommended and eggs do increase your HDL. In fact, dietitians often recommend 4-6 egg yolks every week for adults. This is a healthy intake of eggs to maintain a good LDL and HDL. According to many studies, almost 70% of egg-eaters have not reported any increase in their LDL levels by eating eggs. So we can safely conclude that eggs do not increase LDL levels unless there are other factors at play.
Cholesterol and heart disease
Your arteries start developing plaque, which cause hardening of their inner walls resulting in narrowing of the passage required for free flow of blood. As the heart has to work harder to pump blood through the narrow passage, your blood pressures goes up. With high blood pressure comes many ailments and of course heart disease. Your heart needs to work harder throughout the day to ensure that different organs receive their required amount of blood. However, there comes a time when your arteries become too narrow to let the required amount of blood flow freely. The flow stops and you suffer a heart attack. It goes without saying that the sooner you start taking care of your cholesterol levels, the better.
What is cholesterol diet?
Depending on your weight, gender and overall health, your dietitian or GP can recommend a perfect cholesterol diet for you. Though it will require a slight change in your regular diet, it is worth it if you are looking to reduce weight or maintain a cholesterol balance. You will notice a good difference in your energy levels and overall fitness. There many herbal remedies for cholesterol regulation and control. All you need to do is go for a tried and tested formula and follow it for the recommended period of time.
Sweating to prevent cholesterol issue
Last but not the least; I’d like to say that prevention is better than cure. Lead an active life to prevent cholesterol diseases. In fact, keeping yourself active will also help you prevent many other ailments. Simply engage in a physical activity that can force your heart to pump at its maximum potential for 15 minutes every day. Climbing stairs, running, dancing or any activity that will make you sweat for 15 minutes will be effective. It will work wonders to lower your LDL level while boosting your overall health.
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