Nowadays people have become very troubled by the problem of increasing cholesterol, because they do not know when cholesterol increases.
Increased cholesterol increases the risk of heart diseases like heart attack, stroke, diabetes etc. As you know, there are two types of cholesterol in our body which includes one good cholesterol and one bad cholesterol.
If good cholesterol increases in the body then it is considered good for health, but if bad cholesterol increases then it proves to be harmful for health. However, by making some changes in your lifestyle and diet, you can reduce the increased cholesterol.
Also Read: 12 Calcium Rich Foods You Need To Know
Cholesterol has earned a bad name from us. Cholesterol is an essential component of every cell in our body, but is still considered as a villain. Cholesterol is a wax like substance made by the liver which plays an imperative role in the normal functionality of a body only when it is in control.
Cholesterol is needed for the formation of cell membranes, vitamin D, digestion and many hormones such as estrogen, progesterone, testosterone, cortisol and aldosterone. Apart from this, cholesterol is also present in bile salt which helps in digesting fat properly. In addition, cholesterol also helps in the absorption of vitamins A, D, E and K in the body. In the presence of sunlight, vitamin D is produced in the body with the help of cholesterol.
Cholesterol is present in the blood as a structural fluid made up of proteins and lipids and this element containing cholesterol and proteins is called lipoprotein. Lipoproteins help transport cholesterol through the bloodstream to other parts of the body.
There are mainly two types of lipoproteins:
- High Density Lipoprotein (HDL) Cholesterol
This type of lipoprotein contains more protein than fat. It is called good or good cholesterol. High levels of HDL cholesterol have been shown to have beneficial and protective effects for your heart. If HDL cholesterol is high in the body, then the risk of heart diseases is less.
- Low Density Lipoprotein (LDL) Cholesterol
This lipoprotein has a higher fat content than protein and hence is known as bad or bad cholesterol. If the level of LDL cholesterol in the body becomes high then the risk of heart disease increases. Excess of bad cholesterol increases the risk of chest pain, heart attack, stroke or diabetes.
You have to make a step by step plan to avoid cholesterol. A few small steps and you are completely safe. Let us begin with top 5 Foods through which you can easily control the Cholesterol in your body:
Foods which are rich in Omega 3 fatty acids increase HDL (good cholesterol), especially nuts and almonds. Popping a few everyday wouldn’t hurt.
An antioxidant by nature, chocolate too helps in building HDL. In comparison to milk chocolate, dark chocolate is a better alternative.
Garlic is known to lowers cholesterol, prevent blood clots, reduce blood pressure, and protect one against infections. Two to four fresh cloves a day are sufficient.
Black tea acts as a great defence against LDL cholesterol levels and just with one cup of black tea on a daily basis, one can control their cholesterol.
5. Olive Oil
Olive oil contains antioxidants that can bring down LDL cholesterol. It is recommended that consuming about two tbsp of olive oil a day gives tremendous heart-health benefits too.
Some other tips for lowering cholesterol –
To reduce cholesterol, not only changes in diet are necessary, but some other changes are also necessary.
- If you smoke, then change your habit immediately, because smoking affects cholesterol and increases cholesterol.
- To keep your body healthy, it is necessary to keep only a good diet i.e. a diet containing nutritious elements. Cholesterol will be reduced by this diet as well as there will be no risk of other diseases.
- A diet rich in fiber is beneficial in reducing cholesterol, so make sure to include fiber in the diet.
- Along with healthy food, one should do some physical activity daily like yoga, exercise, walking etc. By doing all this, you can lower your cholesterol.
- A person should get at least 7-8 hours of sleep at night. Getting enough sleep reduces the risk of other health problems.
Indians are at a high risk of suffering from cholesterol based diseases primarily because of the food we consume. So, try above mentioned foods to keep you healthy.
For more information about the diseases associated with cholesterol, consult a good cardiologist.