Appropriate Diet For Regulating Cholesterol Levels
Cholesterol stands as the foremost cause in bringing about the death of aged people in addition to causing obesity. Basically cholesterol is a soapy, wax like chemical found in many body tissues and it belongs to the category of lipids. It is an essential nutrient necessary for healthy cell membranes, as well as synthesis of vitamin D and some hormones. Cholesterol is manufactured in the body from digested fats. However, high levels can lead to atherosclerosis, a disease affecting blood vessels and coronary artery disease (CAD). Atheroscelorosis can lead to sudden heart attacks.
The two primary types of this cholesterol are: 1) LDL cholesterol 2) HDL cholesterol. From a layman’s point of view LDL is the bad cholesterol and HDL is the good one. When the amount of LDL cholesterol exceeds the normal limit, it slowly builds up in the inner walls of arteries that supply blood to brain and heart. This is the reason why persons with high cholesterol levels are more prone to heart attacks. What is the reason for increased cholesterol levels? The main reason is diet. Studies reveal that a diet that is a rich source of saturated fat is the major cause for stepping up the LDL cholesterol levels.
On the contrary, The HDL cholesterol is beneficial as it removes the fat deposits from the arteries. So ensure that you include lots of fruits, vegetables in your diet. Omega -3 acids come under the classification of unsaturated fatty acids – that is the chemical composition containing carbon to carbon double bonds. Oils from fishes such as salmon, herring are rich sources of this type of cholesterol.
Apart from diet genetic factors, obesity, smoking and drinking are also known to increase HDL levels. As cholesterol problem is rampant all over the world it is better if youth start focusing on regulating cholesterol levels from age of twenty. Awareness of diets rich in saturated fat, varying percentages of unsaturated fats in different fruits and other diets is necessary at young age. Whole grains, cereals, nuts, leafy vegetables, fruit juices etc have to be a part of everyday diet for senior citizens.
Even if no substantial health ailment is felt, people who have crossed the age of fifty must check their cholesterol levels at least once in every three years. Based on the report let your physician gives his opinion on diets to be included. Remember, some people may be allergic to certain diets. So let your physician monitor your cholesterol regulation process.
Rabbit meat is in demand in several countries for its low cholesterol. Prawns have more cholesterol than chicken. Keep this in mind when visiting a five star hotel. Avoid consuming refined carbohydrates, sugar rich foods. The reason is that if you consume refined carbohydrates they rapidly get converted to glucose during digestion. If you have a high amount of glucose you need a lot of cholesterol to carry the glucose. So your body keeps more cholesterol as reserve.
Reduce the intake of eggs, margarine, ghee, vanaspathi.
Prefer natural-based oils such as olive oils and vegetable oils over conventional cooking oils. In the study at Ankara University in Turkey, investigators examined the effect of heating various oils to 180 degree Celsius. Olive oil fared the best. So use that oil for preparation of your morning breakfast n cooking instead of the usual cooking oil. Usage of garlic in dishes will also bring down the LDL levels. Include Vitamin C and vitamin B3 to step down harmful LDL’s concentration. Vitamin E is also essential. It improves blood circulation. Don’t fail to include the sources of that vitamin too in your diet.
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