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Cholesterol is a fatty substance present in the human body,
80% of which is manufactured by the liver. The other 20% comes from
your diet such as meat, eggs and dairy products.
There are two types of cholesterol, good cholesterol - HDL
(High-density lipoproteins) and bad cholesterol - LDL
(Low-density lipoproteins). High levels of LDL cholesterol present
in the body enter the inner walls of the arteries and harden it,
leading to coronary artery disease. Similarly, high levels of HDL
cholesterol minimize the harmful effects of LDL cholesterol.
Some measurements to keep in mind to maintain healthy LDL:
• Less than 100 mg/dL would be optimal
• 100 to 129 mg/dL is near optimal/ above optimal
• 130 to 159 mg/dL is borderline high
• 160 to 189 mg/dL is considered high
• 190 mg/dL and above is very high
Regular check up or screening of your cholesterol level is very important.
It is recommended for men and women of 20 years or above to get
the test done every five years. This kind of screening helps to keep
your health in check. It also helps if the patient has a family history
of diseases like diabetes, obesity or cardiovascular disease.
Tips to remember:
• Do your exercises regularly to keep your heart healthy.
It also helps in burning out the excess fat you have been carrying around.
• Avoid trans fatty acids like French fries, cookies, cakes and many
other fried fast foods.
• Consume fewer carbohydrates by avoiding sugar, flour, potatoes
and white rice. Avoid food which contains too much cholesterol
like egg yolk, liver, kidney, brain etc.
Stop smoking, it increases LDL levels by seven points.
Natural Ways to Increase HDL:
• Red wine, such as Cabernet Sauvignon,
Merlot and Pinot Noir, consumed in reasonable quantity gives a positive result.
It contains antioxidants that slow down oxidation of HDL and LDL cholesterol.
By drinking wine, HDL levels do not shoot up, but contain higher level
of various types of blood fats, thus making it useful for the body.
• Drinking orange juice every day increases HDL level by nearly 21%.
This is possible due to the presence of flavonoids.
• Kidney and red beans are another source to increase HDL level.
They contain low-glycemic carbohydrates which do not create
insulin spikes during digestion.
• Taking flaxseed several times a week is very useful in increasing HDL
level as it contains omega-3 fatty acids.
• Olive oil contains the highest number of mono-saturated fats.
Having 1-2 teaspoons in your daily diet would help you tremendously.
• Oat bran lowers LDL and increases HDL. Studies have shown that 2 ounces
of oat bran per day helps in reducing 16% LDL and 15% increase in HDL.
• Half raw onion per day increases HDL level by 30%.
• Soy products increase HDL levels thereby decreasing LDL.
• Soluble fiber found in fruits like apples, grapes and citrus fruits
are useful in increasing HDL levels.
• Guggul lipid, a native herb used mainly for Ayurvedic medicine,
also helps in maintaining healthy cholesterol and triglyceride levels.
• Green tea lowers LDL levels by increasing HDL levels.
• Eat more fiber and include raw garlic in your diet,
these are very useful in lowering cholesterol levels.
Note: Take all precautionary measures while following instructions
on the home remedies from this article. Avoid using any of these products
if you are allergic to it. The responsibility lies with the reader and not
with the site or the writer.
For more info, download Lower Cholesterol, a free ebook.
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