Benefit from Omega-3 Fatty Acids
Foods that are rich in Omega-3 fatty acids lower the triglyceride content in the bloodstream and prevent the chances of heart attack or cardiovascular disease(s).
Fish (the fatty ones), walnuts, olive oil, peanut, avocados, garlic, Canola oil, pecans, flax seeds are some excellent sources of Omega-3 fatty acids.
Home Remedies from Your Kitchen Cupboard
Use liberal amounts of ginger, garlic, and Commiphora wightii or guggul, in your daily diet.
The popular Indian spice, turmeric, lowers LDL and prevents them from oxidation. Use it for daily flavoring of food to keep cardiovascular diseases at bay.
As per a recent study, regular use of honey and cinnamon powder in moderate quantities is also beneficial for the heart. You can either mix it in water or make a jelly as a spread for salad or sandwich.
A daily cup of black or green tea, which is rich in tannin, helps in slashing the cholesterol from the body.
Chinese herbs such as Ginseng and Psyllium are some excellent agents that break down the unhealthy fats and flush it out of the body.
Use coriander or its seeds to reduce bad cholesterol. Make a concoction by boiling the seeds in a glass of water and drink 2-3 times a day.
Maintain Healthy Weight
Though your diet is an essential element to reduce cholesterol, the role of physical exercise and activity is equally critical. Keeping your weight within the range is a sure way to keep your LDL levels low and adds significant vigor to your body.
You must aim to have a minimum of 30 minutes of activity through exercising, walking, jogging, biking, swimming or playing your favorite physical sport/activity.
Other Lifestyle Changes
Shop Wisely
Learn to read the nutrition labels whenever you are shopping for food items. A food item that claims to be cholesterol free can actually have trans fat. You must limit the daily intake of trans fat to 2gms.
According to Business Week, some popular foods that contain trans fat are –
|
Food |
Serving |
Trans Fat (gms.) |
|
Potato Chips |
Small bag (40 gms.) |
3.0 |
|
Candy Bar |
One bar (40 gms.) |
3.0 |
|
Cake |
One slice |
4.5 |
|
French Fries |
Medium (145 gms.) |
8.0 |
|
Creamy Cookies |
3 numbers |
2.0 |
Foods that claim to be fat-free or cholesterol-free actually contain 0.5 to 2gms of trans fat. Doctors strongly recommend restricting the intake of trans fat to 2gms and saturated fat to 20gms per day.
One of the main sources of saturated fat comes from the cooking oil. Ghee, butter, cheese, coconut oil and dairy products are few examples of saturated fat sources. Substitute these with low-fat or fat-free versions of oil or dairy products.
Smoking and Alcohol
Smokers have a high risk of developing chronic diseases, including heart diseases. Smoking easily clots the blood and decreases High-density lipoprotein (HDL) in the blood stream. Both active and passive smokers have a great risk of developing cardiovascular diseases. Though quitting tobacco does not necessarily lower LDL, it does improve the levels of HDL, which in turn lowers the risk of heart diseases.
Excess alcohol though, does not increase LDL, shoots up the triglycerides that can harm the vital organs of the body, including the heart. Therefore, it is imperative for people with high triglycerides to avoid alcohol.
Obesity
Overweight directly affects and burdens your heart. Make healthy choices and keep an eye over portion control to lose weight.
Caution
Never change your lifestyle or use food or medicine to overcome a medical condition without the recommendation or supervision of your doctor. He will be able to chart a diet that can significantly lower your LDL.
It takes time and dedication to adopt a new lifestyle to overcome a medical condition. Take support from your family and friends and make goals to lead a healthy lifestyle and add quality years to your life.
Disclaimer
The content of this article is for informational purposes only. Please consult your health care professional and use your discretion before using the content of this article.
