Lipids are an important constituent of the human body. Cholesterol are classified under lipoproteins that are produced by the liver and is primarily of two types LDL (Low density lipoprotein) and HDL (high density lipoprotein).Both play a different role in the body. LDL, if in excess accumulates in blood vessels causing blockages and other blood related diseases awhile HDL helps in removing cholesterol by carrying to the liver where they are broken down and eliminated. High cholesterol in your blood stream means elevated chances of suffering from blood, blood-related or cardiac diseases. Thus, your diet should be such that LDL intake is decreased while HDL consumption is increased. Now, you can control your cholesterol all by yourself and that too at home.
Lower Cholesterol The natural Way
Sunflower seeds are a good source of linoleic acid. Linoleic acid helps in breaking down cholesterol deposition in the blood vessels and normalizes blood flow.
Use this instead of saturated fats like butter or cream and take control of your healthy oil intake. Other healthy oils that you can use are olive oil, peanut oil or canola.
These are known as a good diuretic which helps the kidneys to work smoothly, but they also help to reduce cholesterol level. Add about 1 or 1 ½ tablespoons of coriander seed to a glass of water, boil the mixture, strain and cool. Drink this preparation atleast 2 – 3 times a day.
Fruits And Vegetables
Intake of dietary fibers effectively lowers down the LDL in your blood stream.
Include lots of vegetables like spinach, cabbage, lettuce, potatoes, carrots and turnips along with seasonal fruits to have a good amount of fiber intake.
Red meat and poultry have considerable amounts of saturated fats and cholesterol. You may opt for fishes like cod or tuna that contain small amounts of fats. Omega-3 fatty acids help you to keep a healthy heart by controlling blood pressure and breaking down blockages caused by cholesterol in the blood vessels, and fishes like salmon and herring have plenty it.
Whole grains are fiber loaded and has good amounts of vitamin B and other minerals, help in reducing cholesterol and helps in the working of your heart.
Include oats, oat bran, cereals, whole-wheat flour, brown rice, barley, whole-grain breads or whole-wheat pastas in your everyday diet especially your breakfast because along with fibers these also provide you with lots of energy.
Soya beans and other soya bean products like soya chunks, tofu or soy milk along with legumes like beans, peas or lentils have high levels of fiber, nutrients and minerals (Vitamin B) which protects the heart and helps in opening up blockages caused by cholesterol deposition.
This is one of the most useful fruits in treating cholesterol. Mix equal portions of apple juice, apple cider vinegar and grape juice and ensure regular consumption.
This drink will not only reduce cholesterol and purify your blood but also benefit you if you’re suffering from asthma or backache.
The members belonging to the Allium family like onions, spring onion and garlic have a good history of protecting the heart and lowers cholesterol in the blood. Make use of these ingredients liberally in your diet.
Eggs are a source of omega-3 fatty acids.
These acids can help to reduce the levels of cholesterol by HDLs. So, include atleast 3 or 4 eggs per week in your diet.
Fat-free Dairy Products
Dairy products are an indispensable part of our food intake. When it comes to food this group is absolutely essential and it’s almost next to impossible to think of a diet without butter, cheese, milk, cream or yoghurt which provides us with so many beneficial nutrients and minerals. But, now you can opt for a fat-free version of these same products and not compromising on the taste or the nutritional benefits minus the unwanted cholesterol and fats. Particularly, fat-free yoghurt and cheese have bacteria like Lactobacillus that helps to control cholesterol.