WHAT IS CHOLESTEROL HDL & LDL:
HDL or High Density Lipoprotein:
To transport good cholesterol you need a carrier, that’s HDL. HDL also acts like a filter & reduces and reuses bad cholesterol LDL (low density lipo-protein). To lower cholesterol, one way to fight it is by eating good cholesterol foods (see step 1 for foods to eat)
Total Cholesterol= HDL + LDL + VLDL (pre-cursor of LDL)
CALCULATE your Cholesterol Ratio: (lower the ratio, better it is)
Divide: Total Cholesterol (e.g 200)
HDL cholesterol( e.g 50)
so RATIO= 4:1 (smaller the ratio, better for you)
Main REASONS for high cholesterol in body are:
1. Improper DIET
2. Genetics: hereditary factors
3. Obesity
4. Aging: Women begin to have high cholesterol usually after menopause about 45-55yrs age as their HDL level begins to fall with reduction of estrogen level.
HDL or High Density Lipoprotein:
To transport good cholesterol you need a carrier, that’s HDL. HDL also acts like a filter & reduces and reuses bad cholesterol LDL (low density lipo-protein). To lower cholesterol, one way to fight it is by eating good cholesterol foods (see step 1 for foods to eat)
Total Cholesterol= HDL + LDL + VLDL (pre-cursor of LDL)
CALCULATE your Cholesterol Ratio: (lower the ratio, better it is)
Divide: Total Cholesterol (e.g 200)
HDL cholesterol( e.g 50)
so RATIO= 4:1 (smaller the ratio, better for you)
Main REASONS for high cholesterol in body are:
1. Improper DIET
2. Genetics: hereditary factors
3. Obesity
4. Aging: Women begin to have high cholesterol usually after menopause about 45-55yrs age as their HDL level begins to fall with reduction of estrogen level.
4 STEPS for REDUCING CHOLESTEROL
STEP I: Have Cholesterol Lowering Foods
Foods rich in anti oxidants, plant sterols, Omega-3 fatty acids, soluble fibers like pectin etc.
STEP I: Have Cholesterol Lowering Foods
Foods rich in anti oxidants, plant sterols, Omega-3 fatty acids, soluble fibers like pectin etc.
1. Start your day with a bowl of oatmeal or whole-grain cereal. (whole grains as wild rice, popcorn, brown rice, barley, whole wheat flour can be included in other meals) Add some fruit to it.
2 Go for fatty fish like salmon, tuna, trout, and sardines but just don't fry them. (avoid red meat)
3. Have nuts like walnuts and almonds every day. Though high in fat and calories, they are rich fibre foods; make sure you eat only a handful of them.
4. Have at least five servings of fruits and vegetables during the day. (Include some fruits in your breakfast& snack time)
Flaxseeds are rich in fibre; help to reduce bad cholesterol LDL. Fights diabetes, heart diseases & even cancer. Include these in some meal as often as you can.
Start cooking food with oils as canola, olive, and safflower oils- they help lower bad cholesterol levels . Avoid butter and palm oil or any other oil having trans fats.
Include fibre rich foods in diet as they are good in HDL; they reduce bad cholesterol or LDL & also good for diabetic patients.
Yogurt should be included in 1 -2 meals every day esp. low fat yogurts or Greek yogurt as they are good for keeping wt in check.
Garlic: Include garlic in your diet as much as you can as it lowers LDL or bad cholesterol.
STEP 2: Control your Food Portion size to Loose Weight and Control Cholesterol!
Step 3: Get Physically Active to Control Cholesterol
A simple exercise like walking can do that for you. But be regular on that- at least 30 minutes of such physical activity five days a week is a must. OR If you don't find that much time everyday, do vigorous exercise such as jogging/dancing for 20 minutes thrice a week.
Step 4 : Don't be Stressed;Leads to High Cholesterol Level
If stressed, reduce stress levels through relaxation exercises and meditation. Take to deep breathing. It is the most simple stress-buster you can do anywhere!
- One serving of meat or fish is EQUAL TO that much which fits in the palm of your hand.
- One serving of fruits Is EQUAL TO the size of your fist.
- One serving of cooked vegetables, rice, or pasta Is EQUAL TO that which fits in your cupped hand.
Step 3: Get Physically Active to Control Cholesterol
A simple exercise like walking can do that for you. But be regular on that- at least 30 minutes of such physical activity five days a week is a must. OR If you don't find that much time everyday, do vigorous exercise such as jogging/dancing for 20 minutes thrice a week.
Step 4 : Don't be Stressed;Leads to High Cholesterol Level
If stressed, reduce stress levels through relaxation exercises and meditation. Take to deep breathing. It is the most simple stress-buster you can do anywhere!