Help to cut your bad cholesterol and increase good cholesterol.

October 5, 2008

Your heart, brain, kidney, and other vital organs will function well if your bad cholesterol is in control. High level cholesterol is a root factor for many heart diseases like heart attack due to blockage in veins, expansion of heart which cause pain in heart, dry coughing and many more problems.

Here are some tips which would help you to control your cholesterol level and keeps you fit, healthy for long time.

You should increase the quantity of fatty acids such as fish, walnut, soyabean, in your daily diet to raise the level of god cholesterol. The best method to increase the level of good cholesterol is regular physical activity (brisk walking, running).

Take monounsaturated fats, for example olive oil, canola oil, milk with low fat, roasted food instead of saturated fats such as coconut oil, butter, ghee, palm oil, whole milk, cookies, doughnuts. Intake of more soluble fibres as fruits, vegetables and oats helps to raise level of good cholesterol. Rice bran, wheat grem, pistachio nut, green beans, cucumber, citrus fruits, tomatoes, grapes, etc helps to increase HDL-c.

Choose complex carbohydrates like whole wheat, brown rice, oats, barley, wheat bread, beans, dries peas instead of simple carbohydrates like refined flour, sugar, sweets, pastries, pasta etc. Upto 10% cholesterol is reduced by take 1\4 cup of nuts like almonds, walnuts, hazelnuts in your daily diet. Food sources like egg yolk, liver, kidney, brains etc contains heavy amount of fats which increases bad cholesterol. Pizza, pasta, fried, frozen and packaged food should be avoided. It is preferable to avoid smoking, tobacco consumption, drinking alcohol to be fit and for healthy living.

Posted in Fitness, Health