How To Reduce Cholesterol Levels

How to reduce cholesterol levels:

In last 20 years or so, there has been quite a lot economic development all around the world and now people have more and more money in their pockets than ever before. With the money in pocket the tendency to cook at home is reducing and we find TV dinners, canned foods, take away dinners and eating out on the rise. Also with the economic rise man has become lazy so all the work which consumed lots of calories before is done by machines. Now you would find these days very obese at very early age and more than ever before children under 10 are obese too. The number of children having high blood pressure is alarmingly high known than ever before. Also the cases of heart diseases are increasingly day by day, now I hardly know any person whose one of relative is not suffering form heart disease. The heart disease has not only shortened many lives but also reduced the quality of the life.

Cholesterol is one of the main villains identified by the doctors in heart disease. Cholesterol is fat which gets accumulated in the arteries and reduce the flow of the blood in the arteries and thus to the vital organs. When it clogs the arteries which supply blood to the heart then heart function can be reduced or person may suffer from the heart attack.

Now the best way to reduce the chances of heart attack is reduce the levels of bad cholesterol in the body. It is not very difficult but does need the small change in diet and lifestyle. The few easy points are given as below:

How to keep Cholesterol levels low:

1. Dairy:  Dairy products are high on cholesterol. Whole cream milk, butter, Ghee, Cheese, ice creams and other dairy products are very rich in cholesterol and they should be avoided if possible , and if not then used as little as possible.
2. Milk: Go in for skimmed milk (double toned as called in India) . Whole cream milk has too many fats along with lots of bad cholesterol. Also he milk of goat and cow has far too less fats than that of buffalo so goat milk should be given preference.
3. Meat: if you like to eat meat then go for good meat like fish which has cholesterol fighting properties. Eating fish reduce your cholesterol levels and if good for heart while eating red meat increase the risk of your heart attacks.
4. Fruits and Vegetables: Not only fruits and vegetables are good for your body by giving your body lots of fiber but also they are very less on calories and practically have no fat in them. Thus eating these every time you are hungry in between meals would not only satisfy your hunger but also keep your calorie count low and keep cholesterol levels low too.
5. Sweets: Sweets especially Indian sweets like burfi, gulab jamun, rasogulla etc are made from khoya and cheese and this contains lots of LDL or bad cholesterol. Also they are cooked in hydrogenated oils which are reused time and again and thus the bad cholesterol is concentrated thus is very harmful for the body.
6. Fast food: One of the biggest reasons of obesity and heart diseases is fast foods as they are fried and they give much more calories than normal healthy food per portion. The fast foods like burgers, fries, tikki, pizzas etc are full of LDL and thus bad for heart.
7. Walk:  40 minutes of brisk morning walk not only give you fresh air and good for lungs it also consumes calories which in turn reduce in fats deposits in body , which would lead to lower LDL levels. Also morning walk has a positive effect on your insulin levels and this is very good for diabetics also.