CHOLESTEROL REDUCTION - SELF AWARENESS & REDUCTION THROUGH SIMPLE FOOD CONTROL

The major reason for the increase in cholesterol in our body is mainly food eating habits. Lets discuss this in detail.

1. Our body will produce good cholesterol as needed on its own, if our daily food intake can't provide the body with adequate cholesterol. The body performs this by using the chemical elements in carbohydrates, proteins, fats, etc. So it should be kept in mind that cholesterol can't be reduced by just controlling fat content in our food.
2. Phytosterol is a plant-derived sterol that belongs to the family of cholesterol. Phytosterols blocks the absorption of cholesterol into body. If we take 10 gm of Phytosterols a day, this will react with the cholesterol absorbed in the food and blocks its absorption into the body. Soybeans, Soybeans oil, cotton seed, etc are enriched with Phytosterols.
3. The level of protein and carbohydrate intake should also be reduced along with the reduction of fat intake. The sucrose in carbohydrate will not only stimulate the cholesterol production in intestine, but also will increase the triglyceride level in blood. So for reducing cholesterol, it is essential to reduce starch and sugar content in food. Vegetarian food intake should also be increased and non-vegetarian food intake should be reduced to the maximum.
4. Even if Omega-3 in Fish is good for health, don’t eat too much fatty Fish. Liver, Prawn, Crab, Lobster, etc. also increase cholesterol. Reduction of Vitamin A in food also increases cholesterol level in blood.
5. Leafy Vegetables, yellow-coloured Pumpkin, Carrot, Sweet Potato, Green Vegetables, etc. can reduce cholesterol greatly. Still recently it was believed, that Skimmed Milk has low fat content in it, but this proved to be wrong. Today, as like man, cattle also feed themselves by remaining static at one place and they won’t graze for food. Thus, the fat content in the milk will increase due to protein rich cattle feed they eat. So, it is better to reduce Milk, Cream, Cheese, Butter, Pudding, Cake, Pastry, Biscuit, etc.
6. Studies proved that nuts taken daily in very small quantities will increase HDL (High Density Lipoprotein) and will also reduce LDL (Low Density Lipoprotein) and Total Cholesterol in our blood. HDL plays a major role in reducing the Cholesterol level in blood by taking the excess cholesterol in blood towards the Liver. Use Nuts instead of Animal Fat and Red Meat Products. Never take more than a handful of nuts a day. Never use salty or fried nuts. Almonds, Peanuts, Walnuts, etc. helps to increase the level of good cholesterol in body.
7. Include Sprouted Beans and Green Salad in food, as this contains insoluble fibers that help to reduce cholesterol.
8. Drink Whey or Buttermilk mixed with Curry Leaves or Sweet Neem Leaves on an empty stomach every morning. Garcinia Cambogia/Brindall berry/ Gambooge/ Malabar Tamarind and Garlic also reduces cholesterol in our body.
9. Eat fresh Raw Fruits along with its peel. Insoluble fibers like proteins in fruits reduces cholesterol greatly.
10. Include Wheat, Rice, Finger Millet, and Oats along with the Bran in food. Vitamin E, B-Complex, Calcium, Phosphorus, Magnesium, and Phytochemicals reduce cholesterol formation. Soybean that contains fibers in large quantity will also reduce the level of LDL cholesterol and it is due to the reaction of isoflavonoids in these food items that cholesterol reduces.
11. It should also be noted that cholesterol is very essential for the growth and development of new cells in children. So, cholesterol control is not needed for the children up to the age of 5.

Studies proved that we can reduce the level of cholesterol through food control. The important food controlling tips are given below:

1. Eating Coriander Leaves, Curry Leaves, Unripe Guava, Pine kernels, sunflower seeds, Brazil nuts, Apples, Grapes, and macadamias daily reduces cholesterol completely.
2. Include Soybean and Fish with Omega Fatty Acids like Sardine and Mackerel in food.
3. Whole Grains with Bran such as Whole Wheat, Whole Oats and Oatmeal, Whole Rye, Whole Grain Barley, Brown Rice or Quinoa, Whole Wheat Pasta, Beans and Whole Grain Corn with insoluble fibers helps to reduce cholesterol.
4. Vegetables like Cabbage, Carrot, Beans, Peas, and Sweet Potato cooked and Baked in skin will reduce bad cholesterol formation.
5. Fibers in fruits like Papaya, Jackfruit, Mango, etc. are essential for bad cholesterol reduction.
6. Eating Raw Cashew nut and Almond in small quantities is also good for our body.
7. Avoid eating Fried Fatty Meat and Fish.
8. Usage of Salt in food should be regulated. Use Halite or Rock Salt instead of ordinary Salt. Halite contains more potassium and less sodium and is very good for reducing bad cholesterol.
9. Use only low-cholesterol oil for cooking. Use oil only up to 4 teaspoons a day while cooking.
10. Reduce eating Cakes, Noodles, Chocolates, Ice-cream, Crisps, Cakes, Pastries, Biscuits, Lollies, Cookies, Milk, Pudding, etc.
11. Reduce usage of Colas, Tea, Coffee, and other Beverages.