simple diet trips to reduce your cholesterol level

what is cholesterol??

cholesterol can be friend as well as foe. its essential for our body function but if it increases than its normal level it can even lead to fatal heart attacks and strokes .Cholesterol is not soluble in water , so in blood its carried as lipoprotien  .There are main two types of cholesterol LDL ( bad cholesterol) and HDL (good cholesterol) . LDL get deposited in coronary arteries that supply blood to heart and HDL takes away this LDL deposit in coronary artery to liver and that's why HDL called good cholesterol.

importance of cholesterol in our body

To produce vitamin D in our body

Make bile acid which help to digest fat

Hormone production

It is structural component of cell

Food high in cholesterol

normal level of cholesterol : 

How to reduce cholesterol level at home???

1. Limit intake of fatty food like butter , red meat , palm oil , coconut oil , egg yolk , shell fish etc

red meat will be considered  as very bad choice of food because its rich in saturated fat and heme , and it can increase risk of diabetics 2  and  Colo-rectal cancer

2. Go for fiber rich food - oats ,peas,yams,legumes , beans ,sweat potato etc

   

3. Exercise daily and reduce excess fat and also its important to keep in mind to avoid fatty food. its better to use olive oil in place of other types of oil.

4. Take plant sterols  , 1 -2g per day . You can use cholestoff which is nature made product

5. Take psyllium which is seed grain which are soluble fiber suppliment. metamucil is best known brand

6. six super food to reduce cholesterol level by uk

soya foods

studies shows you can reduce cholesterol level 6% by taking 15g of soya protein daily

Nuts

30-35g of nuts daily can reduce about 5% of cholesterol

Oats and Barley

Oats and barley are rich in beta-glucan .beta-glucan can form a gel in intestine and prevent absorption of cholesterol . it is recomended to take 3g of beta-glucan daily

 

Food fortified with plant sterols and stanols

plant sterols are structurally similar to cholesterol and they are known for their cholesterol level lowering ability. sterols and stenols are found in vegetable oil , grain , nuts, seeds, fruits etc. 1.5-2.4g of sterols/stanols can reduce cholesterol by 7-10% in 2 to 3 weeks.

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Fruits and vegetables

they contain soluble fibers which help to reduce cholesterol. rich source of soluble fiber include sweet potato , broccoli , apples , strawberry ,ladies fingure , prunes etc

Food rich in unsaturated fat

Take saturated fat below 20g (women) and 30g (men) is vital for lowering cholesterol level. it is important to replace unsaturated fat with saturated also. avacado, nuts, etc should be added to your diet

Food recipes to reduce cholesterol level

       

         

simple drink to reduce cholesterol

recent studies shows kanthari chilli has ability to reduce cholesterol.

kanthari chillies are commonly used in kerala and other parts of india. its using in curries and other food items, kanthari chilli have medicine values. kanthari contains vitamin a, b, c and e and minerals. kanthari contains antioxidants and it can control the cholesterol level. kanthari have the ability to reduce blood pressure, cholesterol and other heart ailments. we can use kanthari in our curries instead of green chillies.