How to reduce Blood Cholesterol?

Cholesterol can be kept in control by reducing the fats in the food and by regularly doing exercises.  Firstly, it should be checked that the food we take is low in calories and is fat less. Increasing or decreasing of cholesterol in the blood will depend on the type and amount of cholesterol present in the food.

Only 20% cholesterol must be present in the food. It will be another problem, if the cholesterol is taken in less quantity than required. It shows effect on your physical and mental condition. So, it is necessary to check the ratio of saturated, mono unsaturated and poly unsaturated to be in 1: 1: 1. Food related cholesterol should not be present in high quantity in the food we take. It will be present more in ghee, butter, cheese, egg, chicken, mutton, prawns and others. They should be taken in less quantity.

Taking vegetarian food mostly controls the cholesterol problem. Taking the Vitamin –E enriched foods like green leafy vegetables, dry fruits, nuts, badam, oils having vitamin- E and grains will prevent the increase of bad cholesterol (LDL) in the body.  Fruits with more anti-oxidants like guava, grape, orange, jack fruit, sapota, banana and others should be included in the daily menu.

Soya beans have the property of reducing the total cholesterol in the blood. So take more of soya products in the food. Taking fish in the food will prevent heart diseases. Weekly, two or three times or 100 to 200 grams of fish can be taken. Also, garlic reduces the bad cholesterol in the blood. Taking one garlic bud per day will not only decrease the LDL cholesterol but also lowers Triglycerides.

Use oils with omega -3, omega -6 cholesterols like ground nut, rice bran, olive, soya bean, sunflower oils for cooking. Using the combination of two or three oils can also reduce the bad cholesterol. It is better and advisable to eat more times with less quantity rather more quantity less times. Go to bed after two or three hours of dinner. Avoid cigarette smoking and alcohol habits. Good cholesterol in the body can be improved by regular physical exercises. Good cholesterol will reduce the blood pressure and helps in efficient functioning of heart.