Lowering cholesterol

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A bowl of oatmeal for breakfast. Eating a bowl of oatmeal at breakfast for 8 weeks can make bad blood cholesterol concentration decreased by 10% and increase good cholesterol levels. Oat is rich in soluble and insoluble dietary fiber in the gastrointestinal tract to prevent the absorption of cholesterol and fat, thereby lowering cholesterol and reduce fat.

Eggplant (vazhuthanaga) is a vegetable that can lower cholesterol that people eat regularly in summer season. Eggplant contains nutrients such as protein, carbohydrate, vitamins, calcium, phosphorus and so on. Regular consumption of eggplant can reduce LDL (bad) cholesterol, enhance the resilience of capillaries. The walls of blood vessels relaxed, improving blood flow. These positive effects were due to nasunin (a free radical scavenger) and terpene phytonutrients (plant derived nutrients) in eggplant.

Eat 3 garlic at dinner. Eat 3 cloves of garlic a day as long as 8 weeks can make the blood concentration of bad cholesterol dropped by 10%. Whether raw or cooked garlic, both the cholesterol-lowering effect are very good. The sulfur compounds in garlic can inhibit liver cholesterol synthesis to achieve the cholesterol-lowering effect.

Eat half of onion a day. Onion is an inexpensive health food, start eating half a raw onion a day as long as 8 weeks, can make a good blood cholesterol concentrations increased by 20%, and reduce blood cholesterol and fatty acid glyceride.

Chili, or apple. Apple is rich in pectin that is good for lower cholesterol
Eat half a bowl of beans at lunch. Eat half a bowl of beans every day as long as 8-week period, the bad cholesterol concentration decreased by 20%. Soy foods contain a variety of cholesterol-lowering active ingredients.

Eat steamed salmon or Sardines twice a week. Salmon contains omega-3 fatty acids, the amount of fatty acids is very high. The most healthy way to eat salmon is to eat it steamed. Eat steamed salmon 2 times a week, after 8 weeks to allow the body’s good cholesterol increased by 10%.


How much exercise should I do to lower cholesterol?
Aerobic exercise such as walking, running, swimming, cycling are most beneficial for lowering cholesterol. The intensity and duration of exercise that is best for you will depend on your overall health and previous activity level.
Remember, any exercise is better than no exercise!
If you are just starting out, walking one hour, three times a week can be enough.
You must use cold-pressed vegetable oils such as olive oil, canola, soy, sesame, sunflower, and corn. It has been found that using these vegetable oils in your cooking reduces LDL cholesterol levels in the blood.


Foods to Avoid
Trans Fats. These are evil. Trans fats raise your LDL “bad” cholesterol and lower your HDL “good” cholesterol. Foods that contain trans fats include most commercially prepared baked foods such as pies, tarts, cakes, pastries and energy bars.
Margarine, lard and butter: they are hydrogenated fats that clog arteries.
Dairy foods: cheeses are especially rich in saturated fats. Saturated fats are closely linked to obesity, overweight, cardiovascular disease etc. Choose low-fat or non-fat milks and cheeses in moderation.
Eggs: The egg still is an excellent and healthy food because the egg white contains protein of high biological value.
The egg yolk, on the other hand, is a mixed bag. Egg yolk is rich in cholesterol. A single egg contains about 200 mg of cholesterol (all in the yolk). But the yolk is not all bad. It provides healthy fats: phospholipids, and linoleic acid. It is also a source of choline, phosphorus, zinc and selenium, as well as vitamin A, vitamin D, B12, folic acid and biotin. Newer studies indicating that cholesterol from moderate yolk-eating does not change the values of blood cholesterol, so most people following an otherwise healthy diet can eat three or four eggs a week without causing harm. However, if your cholesterol is above normal levels then you should stick to 1-2 per week.
The best ways to cut down include using 2 egg whites in recipes instead of one whole egg, or using cholesterol free egg substitutes.

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