Cholesterol is just like a waxy, fat-like material which is found in the cells of your body. The body needs this type of cholesterol to make hormones, vitamin D and substances that will help you digest foods. It is also found in egg, yolks, meat and cheese products etc. The presence of cholesterol in the body is essential however excess of the same can cause blockages, plaque formation and death. Cholesterol is today the leading cause of heart disease, making Indians the most susceptible to the same. Let’s know more about cholesterol and what we can do to manage the same.
Types of Cholesterol:
There are mainly two types of cholesterol.
High-density lipoproteins-HDL (consider good cholesterol).HDL transport cholesterol from the tissue to the liver.So, cholesterol can be eliminated in the bile.
Low-density lipoproteins -LDL (consider bad cholesterol) LDL transports cholesterol from the liver to the tissue.When the level of LDL is increased it will also increase the risk of heart diseases.
Factors that can cause High Cholesterol:
Unhealthy diet includes such as bad fats, dairy products, chocolate, deep-fried and processed foods etc increase the LDL level.
Smoking- Smoking will increase LDL cholesterol and lowers HDL cholesterol.
Lack of Regular Exercises/Physical Activity- Due to regular sitting and little exercises will lower HDL (good) cholesterol.
Habits that can help manage Cholesterol levels :
At home, a few things can lower your cholesterol and reduce your risk of heart diseases.
Drinking orange juice- Drinking two glasses of orange juice daily in the morning is one of the best home remedies to reduce bad cholesterol as it maintains a healthy bloodstream in the body. Drink naturally fresh juice instead of packed ones.
Eat small meals- Eat small meals six or seven times a day will reduce cholesterol level.
Eat whole wheat bread – Instead of white bread switch to brown rice and whole grain bread. They increase HDL and reduce LDL. Always select whole grain brown bread, brown rice, and whole wheat pasta.
Use Olive oil for salad dressing- Use olive oil to temper your dishes to salad dressing.
Reduce LDL with cinnamon– Intake of six grams of cinnamon in one’s everyday diet reduces cholesterol.
Oatmeal is the best for breakfast.
Replace sugar with honey– Natural honey contains cholesterol-reducing components which will help you to reduce cholesterol.
Exercise regularly – Regular exercises to reduce overweight will also helpful for reduction of high cholesterol level. Workout for at least 30 minutes a day, even if you exercise in 10-minute interval each day, you can still lose weight.