There are 3 types of cholesterol, Low Density Lipoprotein (LDL) (bad cholesterol) and High Density Lipoprotein (HDL) (good cholesterol) and Very Low Density Lipoprotein ( VLDL) They all are part of lipid profile that are tested when a person is suspected for any heart ailment. The normal range of LDL cholesterol is < 200 mg/dl, and that of HDL is >40 mg/dl and of VLDL is in between 2-30 mg/dl. LDL cholesterol has to be controlled because it plays an important role in the development of artheroslerosis leading to plaques and finally blockages in the arteries of the heart causing an heart attack. HDL cholesterol is considered good cholesterol because it scavenges and removes bad cholesterol LDL from the arteries where it should not belong. 3 tips to keep your cholesterol levels under control and to reduce the raised levels if they are already raised is given below.
- change your cooking oil. use soybean or sunflower or olive oil in your cooking. avoid cottonseed oil, saturated fats like vanaspati ghee, refined flour and bakery products.
- moderate the use of red meat, chicken in fried form, egg yolk and margarine.
- increase the intake of ginger and garlic in daily cooking.
- use soybean in daily food like blending soya flour and wheat flour.
- increase the intake of fibre rich foods like whole fruits with skin like apple, guava, green leafy vegetables, whole grains, whole pulses and dals.
- use fenugreek seeds daily in cooking since they are rich in soluble fibre.
- HDL cholesterol can be increased only through exercise.
- daily exercise for 1 hour through any form is essential to stay healthy.
- brisk walking, jogging, yoga, suryanamaskar, any sport like badminton, tennis, swimming are some of the best ways to reduce fats and stay slim and therefore increase your HDL levels.
Reduce stress level and stay happy
- There is compelling evidence that your level of stress can cause an increase in bad cholesterol (LDL) indirectly. For example, one study found that stress is positively linked to having less healthy dietary habits, a higher body weight, and a less healthy diet, all of which are known risk factors for high cholesterol.
- various ways to remain stress free are daily yoga and meditation, music and being involved in any activity which keeps you happy. that activity can be anything like reading, singing, hobby, being outdoors, friends, travelling, exploring new places, photography, etc.