Total normal levels of cholesterol should be under 200mg/dl. If it is more than that need not to worry. Bring the following changes in your daily diet and see the difference in your blood reports next time..
- INCREASE FIBER IN YOUR DIET: Whole grain cereals and pulses, veggies and fruits are good sources of fiber. Include them in your plate this will help you in bringing down the cholesterol levels. Foods made with refined flour like cookies, breads, pastas should be avoided as they are low in fiber.
- COMPOSITION AND QUANTITY OF FAT: It is not only the quantity of fat you are adding to the diet but a lot depends on composition of the fat as well. Butter and desi ghee are rich in saturated fats hence they increase one's cholesterol levels. Include healthy oils like olive oil, canola oil, safflower oil, rice bran oil in the diet. Best possible way to get advantage of different oils is to change them on regular basis.
- METHOD OF COOKING: Avoid fried foods as they are laden with fat and calories. Use healthier methods of cooking as steaming, grilling, sauteing and boiling. Decrease in consumption of fat will lower down the cholesterol levels.
- TYPE OF MEAT AND EGGS: Choose lean meat like chicken and fish over mutton as the later has more cholesterol. Fish is also rich in omega-3 fatty acids which is good for brain and body. Chicken is good source of lean protein. Eggs are very rich in cholesterol all of which is found in the yolk.
- NUTS: Almonds have been notably beneficial for heart health. Cholesterol levels reduce significantly in the people who consume almonds.
- GARLIC: Consuming garlic on daily basis whether raw or cooked helps to lower down cholesterol levels. Include it in your daily diet and enjoy the aroma of it.