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.
STEP I: Have Cholesterol Lowering Foods
Foods rich in anti oxidants, plant sterols, Omega-3 fatty acids, soluble fibers like pectin etc.
- 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!