Wednesday, March 13, 2013

Five Useful Tips to Reduce High Cholesterol Levels

The very name "Cholesterol" induces concern and worry among some of the readers. Cholesterol, as such, is not bad, and should not be considered so. Cholesterol is required in the body for the production of bile, Vitamin D and sex hormones. Cholesterol is categorized in two categories - "bad" cholesterol or Low Density Lipoprotein (LDL) cholesterol and "good" cholesterol or High Density Lipoprotein (HDL) cholesterol.

For a better and healthy life, it is essential that LDL cholesterol should be reduced and HDL cholesterol levels should be increased. Some changes in the diet intake can help us restore the ideal balance and be free from concerns about "bad" cholesterol.

The following tips in regulating and managing your diet may help in reducing the bad cholesterol.


Eat more fresh fruits, vegetables and whole grains. That is the easiest way to feel full as you cut back on fatty foods. In addition to being low in fat and cholesterol-free, plant foods contain lots of cholesterol-lowering fiber, vitamins and anti-oxidants, which are good for your heart.

It is advisable to include more of tomatoes in the food. It has been found that tomatoes contain lycopene, an anti-oxidant carotenoid associated with a decreased incidence of cardiovascular disease because of its ability to inhibit the synthesis of cholesterol.

It is better to use olive oil as it not only lowers LDL but also raises HDL. A research study has discovered that people who took about 2 tablespoons of olive oil a day had lower LDL levels in just one week. Olive oil can be a suitable replacement for frying in place of other oils. It can also be used in salad dressings as well as in garlic bread.

Onions are discovered to be a rich source of sulphur compounds that help in increasing the good cholesterol. It has also been found that quercetin, an anti-oxidant present in onions, fights on bad cholesterol and reduces it.

Avocados are found to be effective in reducing high cholesterol levels. It has been found that consuming one avocado a day might reduce cholesterol levels by as much as 17%. Though avocados have more fat content, the quality of fat is mostly unsaturated fat and as such, it is not so harmful as other types of fat.

The above tips, I believe, will help reduce the high cholesterol levels.








For more tips on healthy life, please visit my website [usefultipsforhealthyliving.blogspot.com]

twitter.com/Janga_Prasad twitter.com/Janga_Prasad

No comments:

Post a Comment