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Published -
- August 23, 2019
- 8:25 am
There are plenty of reports on the drawbacks of having a diet high in fat.
High-fat diet has been linked to high cholesterol and ultimately to heart attacks. Hence, people have started avoiding beef and eggs. But cholesterol is not bad. Our body needs it to protect nerves and build new cells and hormones. It is only when we include foods like pizzas, burgers, ice creams, steaks or any food containing animal product that the problem starts.
Excess cholesterol settles along the walls of the arteries and can clog them thus, restricting blood flow. This gives rise to angina, heart attack or stroke. It has also been shown that high cholesterol leads to gallstones. There are two types of cholesterol called good cholesterol or HDL and bad cholesterol or LDL. LDL is the cholesterol that clogs the arteries and should be lower while HDL scours the artery walls and removes the harmful LDL and should be higher.
Doctors recommend reducing and avoiding high-fat diets containing meat, eggs and dairy products. But you can use the following home remedies for treatment:
• Increase the intake of Vitamin E: It is advised to increase your intake of Vitamin E to 400 international units to prevent the oxidation of bad cholesterol where the cholesterol hardens into the arterial plaque thus giving rise to heart attack. It also raises the level of HDL. You can include Vitamin E as dietary sources or include vegetable oils, nuts or grains in your diet.
• Eat your breakfast: People who skip the breakfast have higher cholesterol levels than those who have breakfast everyday. This is because they tend to eat unhealthy foods which are high in fats.
• Eat small meals frequently: Large meals have been shown to release a large amount of insulin, which in turn stimulates the production of the enzymes that increases cholesterol production by the liver. But eating small frequent meals without increasing the total calories will limit the insulin production and thus controls the cholesterol and in turn heart diseases.
• Add Vitamin C to your diet: Though other vitamins and minerals play an important role in the cholesterol production, Vitamin C is the most crucial vitamin for cholesterol control. It increases HDL levels and is very beneficial if you get it from fruits and vegetables, since they have a special fibre called pectin. It surrounds the cholesterol and flushes it out of the digestive system before it gets into the blood. Include fruits like citrus fruits, tomatoes, potatoes, strawberries, apples and spinach which are rich in vitamin C and pectin.
• Increase garlic intake: Taking seven cloves of garlic a day will reduce cholesterol levels significantly. If you cannot stand the normal garlic, then you can opt for odorless garlic pills, which are available in local health stores.
• Skip decaf: Avoid decaffeinated coffee since it has been shown to raise LDL levels. This is because the beans used for decaf are far stronger than the normal beans.
• Munch grapes: Grapes and their products have a compound which lowers cholesterol significantly. So you can increase your intake of grapes, grape juice and wine to decrease your cholesterol level.
• Have grapefruit: Grapefruit contains pectin which reduces cholesterol significantly. Hence, people who consume grapefruits show a marked decline of cholesterol over 7 percent after two months of consumption.
• Eat beans: Lima beans, kidney beans, navy beans, soybeans and other legumes have been shown to lower cholesterol as they have a high amount of pectin. Research has shown that people who consume about 11/2 cup of cooked beans a day have decreased their cholesterol levels by 20 percent within three weeks.
• Splurge on carrots: Carrots have plenty of pectin, the most useful type of fibre for lowering cholesterol. Having about 2 to 3 carrots a day will reduce cholesterol levels by 10 to 20 percent.
How can a balanced diet help lower LDL cholesterol levels and raise HDL cholesterol levels?
Cholesterol Control: An Essential Part of Maintaining Good Health
Cholesterol is a fatty substance that is essential for the proper functioning of our body, but when its levels exceed the normal range, it becomes a major cause of health problems. High cholesterol levels can lead to the development of heart diseases and other health complications, making cholesterol control an essential part of maintaining good health.
Cholesterol is produced naturally in the liver and is also obtained from the food we eat. There are two types of cholesterol in our body – LDL (low-density lipoprotein) cholesterol and HDL (high-density lipoprotein) cholesterol. LDL cholesterol is referred to as “bad” because it can lead to the formation of plaques in the arteries, while HDL cholesterol is known as “good” because it helps remove excess cholesterol from the body.
The key to cholesterol control is to maintain a healthy balance between LDL and HDL cholesterol levels. Several factors can contribute to the imbalance, such as an unhealthy diet, lack of exercise, smoking, excessive alcohol consumption and genetics. Therefore, it is essential to understand the risk factors associated with high cholesterol levels and take steps to control it.
The primary ways to control cholesterol include adopting a healthy lifestyle, consuming a balanced diet, and taking medication if necessary. A healthy lifestyle includes exercising regularly, quitting smoking, limiting alcohol intake and managing stress. A balanced diet is essential for cholesterol control, and it should consist of foods that are low in saturated fats and high in fiber. Incorporating fruits, vegetables, whole grains, lean meats, fish and low-fat dairy products into the diet can help lower LDL cholesterol levels and raise HDL cholesterol levels.
If lifestyle changes and diet modifications are not enough, medication can be prescribed to help control cholesterol levels. Statins are the most commonly prescribed medications for cholesterol control, and they work by reducing the production of cholesterol in the liver.
In conclusion, high cholesterol levels can lead to severe health complications, so it is essential to take steps for cholesterol control. Adopting a healthy lifestyle, eating a balanced diet, and taking medication if necessary can help maintain healthy cholesterol levels and reduce the risk of heart diseases and other health problems. So, it’s a wise decision to start taking control of your cholesterol levels today, to live a healthier life.
