How to lower cholesterol - gharelu nuskhe
How to lower cholesterol - gharelu nuskhe
Cholesterol is a type of fatty substance that is produced by the liver. It plays an important role in the formation of cell walls, protective systems and hormones for the nervous system. It binds to proteins and makes lipoproteins, which prevent fats from entering the bloodstream. 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 very mild and it removes the fat in the blood vessels. Bad cholesterol i.e. LDL is more viscous and thick. If it is high, then it accumulates on the walls of blood vessels and arteries, which obstructs blood flow. An increase in this can lead to problems like heart attack, high blood pressure and obesity. A blood test called a lipid profile is done to check cholesterol. The total cholesterol in the body of a healthy person should be less than 200 mg / dL, HDL more than 60 mg / dL and LDL less than 100 mg / dL. Rising cholesterol can be controlled if certain items are included in the diet consciously:
1. Dried fruits
The fiber found in almonds, walnuts and pistachios, omega-3 fatty acids and vitamins is helpful in reducing bad cholesterol and raising good cholesterol. The fiber in it fills the stomach for a long time. This prevents the person from consuming harmful fatty snacks.
How much to eat: 5 to 10 grains a day.
Keep in mind: Do not consume roasted and salted almonds in ghee-oil. This can cause high blood pressure problems. Soaking almonds in water and peeling pistachios in this way proves to be more beneficial. Steeping in water reduces the fat content of almonds and nuts and increases the amount of vitamin E in it. Avoid allergic reactions if you are allergic to nuts. People who do not work on their own do not eat too much almonds. This can increase obesity.
Garlic contains many enzymes that help lower LDL cholesterol. According to the research done by the scientists, regular consumption of garlic can reduce the level of LDL cholesterol by 9 to 15 percent. Apart from this it also controls high blood pressure.
How to eat: Peel two cloves of garlic every day is beneficial for health.
Keep in mind: If you want to take advantage of the beneficial elements of garlic, it is better to eat raw garlic on an empty stomach in the morning instead of the garlic supplements sold in the market. Some people are allergic to it. Do not eat garlic if you have such a problem.
A thick sticky element called beta glucone present in oats purifies our intestines and relieves constipation. Because of this, bad cholesterol is not absorbed into the body. Studies have shown that eating oats regularly can lower cholesterol levels by up to three percent if consumed regularly for three months.
How much to eat: A healthy person needs about 3 grams of beta glucone per day. If oats or 2 pieces of oats are consumed in a bowl every day, our body gets enough beta glucan.
Keep in mind: The fiber and beta glucone present in oats cause bloating in the stomach. This can cause gas problems for some people. Therefore, people who have poor digestion should avoid it. People with lactose intolerance (milk allergy) should consume salty oats.
4. Soybeans and beans
Soybeans, pulses and sprouted grains help the liver to get rid of LDL cholesterol present in the blood. These things also help raise good cholesterol.
How much to eat: A healthy person needs 18 grams of fiber per day. For this, a bowl of lentils and a bowl of fibrous vegetables (beans, oats and spinach) alternately with sprouts is sufficient. According to experts, two things made from soybeans must be taken every day. This can reduce bad cholesterol levels by up to 5 percent. Bowled soybeans, soy milk, yogurt or tofu can be consumed for this.
Keep in mind: The protein present in beans and soybeans is harmful for people suffering from uric acid problem. If you have such a problem, you should consume a limited amount of these items.
All citrus fruits, including lime, contain some soluble fiber that prevents bad cholesterol from entering the bloodstream in the stomach. Vitamin C present in such fruits cleanses the blood vessels. In this way, bad cholesterol is excreted from the body by the digestive system. Such enzymes are found in citrus fruits, which help lower cholesterol by speeding up the metabolic process.
How much to eat: Take lemon juice with lukewarm water on an empty stomach in the morning.
Keep in mind: Grapefruit is very helpful in lowering bad cholesterol. So some people also include it in their diet, but if you are already taking some medications, then don't forget to consult a doctor before including it in your diet, as it also has a very fast chemical reaction with some medications. Can. Problems like heart attack and stroke.
6. Olive oil
The mono unsaturated fats present in it help to stabilize cholesterol levels. This strengthens the walls of the orte. This lowers the risk of heart disease. It also controls high blood pressure and sugar levels. Research has shown that if you eat foods made in olive oil continuously for six weeks, it can lower cholesterol levels by 8 percent.
Keep in mind: Virgin olive oil for cooking and extra virgin olive oil should be used for salad dressings. Some people also have allergies to it, if there is such a problem, flax seed or rice bran oil can be taken instead. Olive oil controls high blood pressure and sugar, but its high intake greatly reduces both levels.