Control High Cholesterol
September 1, 2009
There are two types of cholesterol in body- LDL and HDL. LDL is considered as the bad cholesterol. When levels of LDL are raised in the body, formation of fatty layer called plaque can develop. This blocks the arteries and hence blood flow becomes difficult.
Also, plaque formation may increase risk of unwanted blood clot formation. HDL, on the other hand, is considered as the healthy cholesterol. HDL removes excess LDL and takes it to liver for removal. Therefore, problem starts when amount of LDL exceeds the amount of HDL.
Taking Care
Use correct cooking oil. Choose oils that contain sterols. Sterols are chemical substances which help in preventing cholesterol to interfere with the blood flow. Do not use traditional margarine. Olive oil is a very good option for high cholesterol patients. Being on Mediterranean diet, i.e. a diet rich in fruits, vegetables, fish and bread is considered to maintain good cholesterol levels in body. Cut down on saturated fat completely.
Eat at least 7 grams of fiber daily. Soluble fiber form gel like molecules and trap cholesterol so that they do not enter the blood. Instead, they are passed away through intestine. Increase consumption of oats and whole grains. These foods carry good amounts of soluble fiber. Say no to “white†rice and bread as they are polished and do not carry fiber.
Low fat dairy products are helpful in dealing with high cholesterol. Snack on nuts. They are rich in omega-3 fatty acids. Almonds, walnuts are high in polysaturated and mono-saturated fats.
An easy way to increase intake on omega-3 fatty acids is to include fish in meals as often as possible. Avoid meats.
If high cholesterol is your trouble then feasting on grapes can be very beneficial to you. Green grapes contain a soluble fiber called by name of pectin. Pectin blocks the absorption of fats and other cholesterol in the blood. But red grapes are better in this regards. They contain a stronger substance- lycopene (a carotenoid). Lycopene is a powerful antioxidant. Apples are also rich source of pectin.
Try to drinks antioxidant herbal teas like chamomile and green eta. These regulate excess cholesterol. Including a diet rich in vitamin C is helpful.
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