Some people suffer from the problem of cholesterol. Before talking about the problem of increasing cholesterol, it is important to know what cholesterol is. Cholesterol is a type of fatty substance produced by the liver. It plays an important role in the formation of cell walls, protective systems for nervous systems, and hormones. It combines with protein to form lipoprotein, which prevents fat from dissolving in the blood. The cholesterol in our body are of two types. One is HDL or high density lipoprotein, the good cholesterol, and LDL or low density lipoprotein, the bad cholesterol. HDL i.e. Good cholesterol is very light and it takes away the fat stored in blood vessels.
On the contrary, bad cholesterol i.e. LDL is more viscous and thick. If it is high, then it accumulates on the walls of blood vessels and artery, which prevents the flow of blood because of which increased incidence of heart attack, problems such as high blood pressure and obesity can occur. A blood test called a lipid profile is done to check for cholesterol. Total cholesterol in a healthy person's body should be less than 200 mg/dl, HDL more than 60 mg/dl and LDL less than 100 mg/dl. You can control the increasing cholesterol, if you include certain things in the diet in a conscious manner:
1. Dry Fruits:
The fiber found in dry fruits like almonds, walnuts and pistachios, omega-3 fatty acids and vitamins are helpful in reducing bad cholesterol and increasing good cholesterol. The fiber in them makes the stomach feel full for a long time. This prevents a person from consuming harmful fatty snacks.
How much to eat: 5 to 10 grains per day.
Keep in mind: Do not consume roasted and salty nuts in ghee-oil. This may cause high blood pressure problems. Soaking almond-walnuts in water and peeling pistachios in the same way proves more beneficial. Soaking in water reduces the fat present in almonds and walnuts and increases the amount of vitamin E in them. Avoid allergic reactions if you are allergic to walnuts. People, who do not do manual labor, should not eat almonds in plenty. This can increase obesity.
A lot of enzymes are found in garlic, which are helpful in reducing LDL cholesterol. According to research conducted by scientists, regular intake of garlic can reduce LDL cholesterol levels by nine to fifteen percent. Apart from this, it also controls high blood pressure.
How to eat: Peeling two garlic cloves per day is beneficial for health.
Keep in mind: It is better to eat raw garlic on an empty stomach in the morning instead of garlic supplements sold in the market if you want to take advantage of the beneficial elements of garlic. Some people are allergic to it. Do not eat garlic if there is such problem.
The thick, sticky element called beta glucon present in oats cleanses our intestines and relieves constipation. Because of this, bad cholesterol is not absorbed in the body. Studies have been proved by scientists that if oats are consumed regularly for three months, it can reduce cholesterol levels by up to five percent.
How much to eat: A healthy person needs about three grams of beta glucon per day. If one bowl of oats or two slices of oats is consumed daily, then your body gets enough amount of beta glucan.
Keep in mind: The fiber and beta glucon present in oats swell in the stomach. This may cause some people to have gas problems. Therefore, people whose digestive power are weak should avoid it. Likewise, people with lactose intensity (milk allergy) should consume salty oats.