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Hypercholesterolemia is nothing but high cholesterol level in the blood. A smooth, wax kind substance, cholesterol is a normal fraction of body fat in the blood and in all the body cells. In large amounts cholesterol spreading into the blood can produce pasty layers to in the blood vessels and it will obstruct blood flow. High cholesterol has no actual indications, so it can simply go unobserved. The standard normal limit for total blood cholesterol is under 200 mg. Beyond that your risk of heart complaint starts to increase. Together with exercise, a few simple modifications to your eating habits may be beneficial in dropping cholesterol readings. Here are some food list that can let down your cholesterol and shield your heart.
Oatmeal is rich in soluble fiber, which helps to diminish your LDL cholesterol, i.e. bad cholesterol. Soluble fiber is also observed in some other food products like pears, kidney beans, prunes, apples and barley. Soluble fiber can drive down the absorption of cholesterol into your blood cells. On an average, 5 to 10 grams of soluble fiber intake per day reduces your total cholesterol and LDL cholesterol level. Having one and half cups of prepared oatmeal offers 6 grams of soluble fiber.Then, if you like can add fruit like bananas, you will get 4 more grams of this fiber.
2. Fish & Omega 3 Fatty Acids
Taking fatty fish can be heart healthy cause it contains high levels of omega 3 fatty acids, which having the capability to cut down blood pressure and peril of emerging blood lumps. In individuals who have previously had heart attacks, omega-3 fatty acids or fish oil condenses the risk of unexpected demise. The AHA advises at least 2 servings of fish per week. The maximum amount of omega 3 fatty acids is in Herring, Sardines, Salmon, Macherel and Halibut. You can grill or bake the fish to avert adding harmful fats. Vegetarians can get smaller amount of omega 3 from ground flaxseed or canola oil. Even you can take fish oil supplement to get some welfares, but in this way you will miss some other nutrients such as selenium. So if you decided to take supplements then keep watch on your nutritional regime, remember to add lean meat and plant based sources of omega 3 fatty acids.
3. Almonds & Walnuts
Almonds, Walnuts and other nuts can decrease cholesterol level in blood. Walnuts also aid to keep blood vessels fit, by the feature of excess amount polyunsaturated fatty acids. Intake of a handful nuts, like almonds, walnuts, pecans, peanuts, hazelnuts, some pine nuts and pistachio nuts may lessen the chance of heart problems. But make sure the nuts you have are not salted or covered with sugar.
4. Olive Oil
Olive oil contains a powerful mixture of antioxidants, which can pull down bad cholesterol, but leave your good cholesterol safe and sound. Using 2 tablespoons of olive oil in daily diet instead of other oils will bring heart healthy aids. Olive oil is high in calories, so don’t use more than the proposed amount. The best choice is extra virgin olive oil, which include more nourishing anti-oxidents.
5. Foods with additional plant Sterols
Foodstuffs are existing that have been fortified with stanols or sterols. These are the materials present in plant body that prevent the absorption of cholesterol. Yogurt drinks, margarine and orange juice with added plant Sterols can assist decrease the LDL cholesterol. But it does not have any effects on HDL or triglycerides.
For a healthy long life, apart from taking these foodstuffs which have the ability to lower cholesterol, you need to take some changes in overall food pattern and lifestyle. Cut down saturated fats and trans fats from your diet. Trans fats upsurge the low-density lipoprotein and decrease high density lipoprotein. Additionally, remember that building extra heart healthy daily life variations are important to reducing your cholesterol level. Take advices from your doctor about physical exercise, leaving smoking and upholding a proper body weight to retain your cholesterol level normal.