Vegetarians, on the other hand, average about 3 to 1. You should cut down on foods high in saturated fat and replace them with food high. Unfortunately, the average American man has a ratio of 5 to 1. To help lower your cholesterol you dont need to avoid fats altogether. The ratio of total cholesterol to HDL should be less than 4 to 1. Heart attack risk is minimized by having a lower total cholesterol and a higher proportion of HDL cholesterol. For a more exact guide, they divide the total level by the HDL level. When doctors measure cholesterol levels, they first look at total cholesterol as a quick way to assess a person’s risk. HDL cholesterol-sometimes called “good cholesterol”-helps clear LDL cholesterol from the arteries. That’s because LDL particles can contribute to atherosclerosis-or clogged arteries. The American Heart Association recommends a diet rich in fruits, vegetables, low-fat dairy products, poultry, fish, and nuts to lower cholesterol. LDL cholesterol, which is sometimes known as “bad cholesterol,” is necessary in limited quantities (LDL delivers cholesterol to various parts of the body), but high LDL cholesterol levels can dramatically increase your risk of a heart attack.
To be transported in the bloodstream, cholesterol is packed into two types of carriers: low-density lipoproteins (LDL) or high-density lipoproteins (HDL). Post dinner - Curry Leaves water (1 cup - boil a few leaves of curry patta in a cup of water and drink it.Cholesterol doesn’t dissolve in blood.Dinner - 1 tsp Psyllium husk with a glass of water + Sautéed Veg (1 bowl including capsicum, broccoli, mushrooms and onion) or Sautéed Chicken in olive oil (1-2 tsp) + 1 Cup Brown rice or 1 Chapati (made combining atta+ bran) You can lower your LDL cholesterol and triglycerides and raise your HDL cholesterol by taking cholesterol-lowering medicine, getting regular exercise and/or.Pre-Dinner - Vegetable Clear Soup (1 Bowl) or Chicken stock (1 bowl).Lunch - 1tsp Psyllium husk with a glass of water + 2 Chapattis (made combining bran+ atta) + Dal (1 katori) + Curd (1 katori, made from skimmed milk) Tea Time – Tea (1 cup with no sugar) + biscuit (1-2).Noon - 1 Fruit (any seasonal fruit) like an apple and papay.Breakfast – Skimmed milk (1 Glass) + Oats (1/2 cup with no sugar) + soaked almonds (5-6) Early Morning - Cinnamon (¼ th tsp) + Methi (½ tsp) + mint (3-4 leaves) – Soak them overnight in a glass of water before consuming.Try to have less fatty meat and meat products like sausages and egg yolks.” You should also avoid too much alcohol as it raises your blood pressure and triglyceride levels.Ĭitrus fruits like grapes, strawberries and blueberries are rich in pectin, a type of soluble fiberĬholesterol Diet plan by Nutritionist Mehar Rajput You will find these fats in cookies, chips and other packaged snacks. Avoid Trans fats or partially hydrogenated oils as they go through a lot of processing. At this time, there isnt conclusive evidence that any of them are effective in lowering cholesterol levels. Researchers have studied many of these supplements, including red yeast rice, flaxseed, and garlic. Avoid saturated fats like oil, ghee and hard margarine. Some companies sell supplements that they say can lower cholesterol. Cholesterol Diet: What Foods to Avoid?Īccording to Nutritionist and Wellness Expert Sonia Narang, “It is important to look after your diet and eat healthy. Here's a quick guide to an ideal cholesterol diet that you may follow. In order to keep your cholesterol levels down and in the recommended range, you need to pick the right food and avoid some. Studies show eating fibre, especially the soluble type thats found in foods such as oats, barley, oranges and eggplant, can help lower unhealthy cholesterol. Your diet plays a vital role in building up the plaque which blocks the blood circulation further raising cholesterol levels. Out of the two types of cholesterol, good (HDL) and bad (LDL), high levels of bad cholesterol can take a toll on your body and cause various health hazards that may include the risk of cardiovascular diseases, stroke and even heart attack. Cholesterol is found in every cell of the body and has important natural functions in stimulating various activities in the body that include digesting foods, producing hormones and others. Lowering LDL is especially important for those who already have heart disease or have had a heart attackit will reduce the risk of another heart attack and can actually prolong life. Not just our diet, but obesity and stress may also up the chances of high cholesterol. It also can lower the cholesterol content in unstable plaques, making them more stable and less likely to burst and cause a heart attack. Our stressful lifestyle and increasing dependency on convenient processed and packaged food has made high cholesterol a common problem these days.