High Cholesterol Causes and Symptoms and Ways to Control Cholesterol
High Cholesterol Causes and Symptoms and Ways to Control Cholesterol
Blood Cholesterol is produced by our body for several purposes. In some people it is produced more than is required by our body, especially when the diet contains saturated fats. Saturated fats in the diet force the body to make too much cholesterol. The cholesterol may become high when our diet is rich in saturated fats that are found only in animal products. Plant foods do not contain any cholesterol, but the animal foods are loaded with cholesterol and fats. Most of the fast foods are very rich in fats, monounsaturated fats. If you eat lot of meats and fast foods, then the chances are that you have high cholesterol. You should get your blood cholesterol checked. Remember that without your blood cholesterol report, you can not know if you have high cholesterol.
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Causes of High Cholesterol
It has long been known that high cholesterol leads to heart disease, but the benefits of cholesterol is unknown to many. The media can easily create the belief that cholesterol is always bad, but the fact is that cholesterol is indispensable for the maintenance of good health. And even the body produces cholesterol to perform its normal functions. In spite of all these, very few people are aware of the benefits of cholesterol.
Hence it is necessary to know about cholesterol better before panicking. Cholesterol is a waxy compound which can be compared to candle wax. Cholesterol is a type of sterol occurring naturally in the tissues of plants and animals, but it is obviously shown only in animals.
Ways to control cholesterol (increase the HDL and decrease the LDL):
1. Decrease ghee / oil / vanaspati / butter in your diet.
2. If you are a non-vegetarian, try to take more of fish and chicken without the skin. They should not be fried. Meat should be consumed only in small quantities and less frequently (prefer fish to fowl and fowl to flesh).
3. Do not smoke or take any other forms of tobacco.
4. Work towards an ideal body weight.
5. Be physically active.
6. Eat lots of fresh fruits and vegetables - they reduce the bad effects of "bad" cholesterol on the blood vessels and also decrease the bad cholesterol in the blood
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Foods that lower cholesterol
So what are the foods that you should eat, and which ones should you avoid, to keep high cholesterol at bay? Here are some tips:
A high fibre diet usually helps in keeping the cholesterol normal, apart from its other benefits to the intestines. Make whole wheat bread, oatmeal, whole grain cereals, raw (well washed) fruits and vegetables and salads an important part of your diet. For example, oats are rich in fibre. These bind to the bile acids that contain cholesterol before it reaches your blood, thus flushing this cholesterol from the body without letting it get into the bloodstream.
Daily inclusion of pulses and lentils in diet is something that Indians are familiar with. These also provide fibre. Try to consume lentils and sprouts daily. Click here for some easy lentil recipes
Avoid junk food and processed foods, as these are rich in transfats and increase your bad cholesterol. For the same reason, avoid snacking on chips and other deep fried foods to curb hunger. Instead, it is a better idea to munch in moderation on nuts like almonds and walnuts. These provide essential fatty acids, which have been shown to be beneficial.
Fish like salmon or mackerel contain essential omega 3 fatty acids. These are also good for the heart. Make them a part of your diet (without frying) if you are a non-vegetarian.
If you are a non-vegetarian, try to avoid red meat like mutton, beef, pork etc. Lean meat and chicken are better options. Always choose grilled meat over deep fried meat to avoid that extra fat intake.
Eggs consumed in moderation in the diet do not appear to cause a rise in blood cholesterol as was believed earlier. One egg a day is acceptable in the diet as long as care is taken that the rest of the diet is low in saturated fats.
Herbs and spices such as garlic, cloves, ginger, turmeric, and rosemary not only help to flavour food, but many of them also provide cholesterol-lowering benefits.
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