Cholesterol may be a sort of fatty substance, which is produced by the liver. It plays an important role within the production of cell walls, the protective covering of the systema nervosum and hormones. It combines with proteins to create lipoproteins, which prevent fat from dissolving within the blood. There are two sorts of cholesterol in our body – HDL (High Density Lipoprotein, Good Cholesterol) and LDL (Low Density Lipoprotein, Bad Cholesterol). . HDL (good cholesterol) is extremely light and it carries the fat stored within the blood vessels with it. Bad cholesterol (LDL) is more viscous and thick. If it's in excess, it gets deposited on the walls of blood vessels and arteries, which obstructs the flow of blood. Its increase can cause problems like attack , high vital sign and obesity. A blood test called a lipid profile is employed to see cholesterol. the whole cholesterol within the body of a healthy person should be but 200 mg/dL, HDL quite 60 mg/dL and LDL but 100 mg/dL. If certain things are included within the diet consciously, then increasing cholesterol will be controlled.
Let's know about 10 easy health tricks
1. lemon
Some such soluble fiber is found in all citrus fruits, including lemon, which prevents bad cholesterol from stepping into the bloodstream within the stomach (food bag). vitamin C present in such fruits cleans the blood vessels. during this way, bad cholesterol is passed out of the body through the gastrointestinal system . Such enzymes are found in citrus fruits, which are helpful in reducing cholesterol by speeding up the process of metabolism. Squeeze a lemon during a glass of water and drink it every morning without brushing. If there's more fat and cholesterol within the body, then squeeze two lemons in water daily and drink it. Consuming lemon daily reduces the quantity of cholesterol.
How much to eat: Take the juice of 1 lemon with lukewarm water within the morning on an empty stomach.
Keep in mind: Grapes are very helpful in reducing bad cholesterol. That's why some people also include it in their diet, but if you're already taking some medicines, then definitely consult a doctor before including it in your diet because it's a really strong chemical reaction with some medicines. . this will also cause problems like attack and stroke.
2. Dry fruits
The fiber, omega-3 fatty acids and vitamins
found in almonds, walnuts and pistachios are helpful in reducing bad
cholesterol and increasing good cholesterol. The fiber present in them gives us
a sense of fullness for a longer time. The person whose body is full, then that
person doesn't consume harmful fatty snacks.
Therefore, we should always
consume more substances like almonds, walnuts, cashews etc.
How much to eat: we should always consume a minimum of 7-10 grains per day.
Keep in mind: don't consume fried and salted fruits in ghee-oil in the least . this will result in the matter of high vital sign in our body. Soaking almonds and walnuts in water and peeling pistachios within the same way proves to be more beneficial. Soaking in water reduces the fat present in almonds and walnuts and increases the quantity of vitamin E in them. If we are allergic to consuming walnuts, then avoid its consumption. those that don't do much physical work, then those people shouldn't eat almonds in large quantities. this will also increase their body fat.
3. Garlic
Many such enzymes are found in garlic, which convince be more helpful in reducing L DL cholesterol. consistent with research done by scientists, regular consumption of garlic can reduce the extent of LDL cholesterol by 10 to 15 percent. except this, it also controls the high vital sign in our body.
How much to eat: Peeling 2-3 cloves of garlic a day proves to be beneficial for our health.
Keep in mind: If you would like to require advantage of the beneficial elements of garlic, then it's better to eat raw garlic on an empty stomach within the morning than the garlic supplements sold within the market. Some people are allergic thereto . If an individual features a problem of allergy due to its consumption, then he shouldn't consume garlic.
4. Soybeans and Pulses
Soybeans, pulses and sprouted grains help the liver to get rid of LDL cholesterol present within the blood. this stuff also help in increasing the great cholesterol. Soybeans contain proteins called isoflavins, which reduce cholesterol and excess fat present within the body. additionally , it inhibits the expansion of fat cells.
How much to eat: A healthy person needs 18-20 grams of fiber daily. For this, a bowl of lentils and a bowl of fibrous vegetables (beans, okra and spinach) alternately with sprouts is sufficient. consistent with experts, we must consume 2-3 things made up of soybeans daily. With this, the extent of bad cholesterol present in our body are often reduced by 4-5 percent. For this, a bowl of boiled soybeans, soy milk, curd or tofu are often consumed. Which is useful to eat.
Keep in mind: The protein present in pulses and soybeans can convince be harmful for people affected by acid problem. If you furthermore may have this problem, then consume this stuff in limited quantity.
5. Oats
Beta glucan, a thick sticky substance present in oats, cleanses our intestines and removes the matter of constipation. due to this, the bad cholesterol present in our body isn't absorbed. it's been proved by the studies done by scientists that if we consume oats regularly for 3-4 months, it can reduce the cholesterol level of our body by 5-6 percent.
How Much to Eat: A healthy person needs about 3-4 grams of beta glucan per day. If a bowl of oats or 2 slices of oats bread is consumed daily, then our body gets sufficient amount of beta glucan.
Keep in mind: The fiber and beta-glucans in oats cause bloating within the stomach. this will cause gas problems for a few people. Therefore, people that have weak digestive power, they ought to avoid it. People with lactase deficiency (milk allergy) should consume salted oats.
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6. Honey
Use honey rather than sugar daily to reduce cholesterol. Mix two spoons of honey during a glass of lukewarm water and squeeze a lemon in it and consume it within the morning and evening.
7. Curd
Consuming curd daily reduces
the cholesterol and fat present within the body. Eat curd two to 3 times every
day and drink buttermilk.
8. Radish
Mixing honey in two
tablespoons of radish juice and consuming it in equal quantity for a few month
will reduce cholesterol.
9. Water
Drink many water daily. Water
reduces obesity by reducing excess fat from the body. Water controls the
quantity of cholesterol present within the body.
10. Do not consume junk and nutriment
Fast food and food became the foremost favorite food of the people within the hectic life. thanks to the paucity of your time , people consume it in large quantities. nutriment is high in cholesterol. the quantity of cholesterol are often reduced by avoiding nutriment .
don't eat cholesterol-rich food
Do not consume foods that have high cholesterol content. the very best cholesterol is found in eggs, milk, meat, fish and chocolate. the very best cholesterol is found within the yellow a part of the egg. Avoid consuming these foods during breakfast, lunch and dinner.
loss of cholesterol
Having the quantity of cholesterol within the body is useful , but increasing the quantity of cholesterol within the body puts the guts in danger . thanks to the high amount of cholesterol within the blood, it gets deposited within the blood cells and causes heart condition.
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