‘High cholesterol’ is very hyped and dreaded term today! However, you should be aware that the human body has 2 different types of cholesterol (a cellular lipid responsible for maintaining the fluidity and viscosity of the cell membrane), of which one is a saint (High Density Lipoprotein Cholesterol) while the other ( Low Density Lipoprotein Cholesterol) is the villain !
HDL cholesterol (normal range: > 40 mg/ dL of blood) protects your heart, and therefore, you should always try to maintain adequate levels of it in your body. LDL cholesterol (normal range: 60-130 mg/dl blood), when present in excess in your blood, can form plaque on your coronary arteries leading to heart blockage and stroke. Before opting for a high cholesterol diet, you should first get your lipid profile test done to determine the levels of these two types of cholesterols in your blood. Along with these, the level of triglycerides (normal range 10-150 mg.dl blood) and Lp(a) cholesterol (normal range: 2-38 mg/dl), which present the same outcomes as LDL, should be kept within the normal range.
High cholesterol usually implies the high levels of LDL cholesterol in your blood, which is a cause of concern, and therefore a matter that needs to be resolved without delay. Following a clinically prescribed diet, along with medicines and exercise, should be able to bring your cholesterol levels to normal.
5 High Cholesterol Diet Tips
Plant Sterols And Stanols
Plant sterols have the capacity to prevent your body from absorbing dietary cholesterol, thereby reducing your cholesterol intake. The unabsorbed cholesterol is allowed to pass out of your body through the excretory system.
Plant sterols are found to lower bad cholesterol by 7-10 percent in just 2-3 weeks, when consumed as a part of the low-saturated-fat diet regime. They are found in concentrated forms in yogurt shots, vegetable oil margarines, orange juice, yogurt smoothies, etc.
High- Fiber Foods
High fiber foods such as whole grain breads, beans and pulses are not easily digestible and their remnants bind with the cholesterol in the gut. The cholesterol, thus glued to the undigested fiber, gets removed with it along with the human excreta.
The high fiber foods also prevent the body from excessive intake of saturated fats, thereby maintaining arterial health.
Soy And Soy Products
Consumption of soy and soy products comes with double benefit. Firstly, soy milk and tofu, when consumed as replacements to dairy milk and cheese or meat, respectively, curtail the intake of saturated fats by the body.
Secondly, soy and soy products such as soy nuts and soy yogurt assist the liver in removing the bad cholesterol from the blood.
Unsalted Nuts
Unsalted nuts such as walnut, pecan, peanuts and almond contain mono-unsaturated fatty acids and phytoesterols that protect the blood vessels from the damage caused by high blood cholesterol.
Hence, though they may not be directly helping in lowering the blood cholesterol levels, they surely protect the body against the harmful effects of high levels of bad cholesterol. The salted varieties are best avoided as the sodium present in the salt adversely affects blood pressure and cardiovascular health.
Healthy Cooking Oil
If you want your body to be immune to the effects of high cholesterol, you could use olive oil or rapeseed oil for cooking. These oils do not clog your blood vessels and are easily drained off your body.
They also contain monounsaturated fatty acids which shield the arterial walls from the adverse effects of bad cholesterol and strengthen them.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.