SOURCES OF GOOD CHOLESTEROL
- 20 Oct, 2022
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High Density Lipoprotein HDL cholesterol is called good cholesterol because it removes other types of cholesterol from the body. HDL Cholesterol An increased level of HDL cholesterol is associated with a reduced risk of cardiovascular disease. Cholesterol is a wax-like substance found in the cells of the body. It performs a variety of functions, including the formation of body cells. It is related to lipoproteins and circulates in the body. HDL removes excess cholesterol from the blood and transports it to the liver, where it is broken down and passed out of the body. At the same time, a certain amount of cholesterol is needed for the body to function, but excessive amount of cholesterol in the bloodstream increases the risk of heart diseases. People who have naturally high levels of HDL cholesterol have a lower risk of having a heart attack or stroke. Low HDL levels often occur in a group of diseases, including metabolic syndrome, obesity, high blood pressure, and diabetes. In addition to losing weight, excessive physical activity can lower triglyceride, a commonly found fat in the body, while improving HDL levels.
HERBS AND SPICES TO INCREASE HDL CHOLESTEROL
You can consume amla directly, or you can consume its juice, powder and tablet.
- CURCUMIN, CORIANDER, FENNEL
add cumin, coriander and fennel herbs to your tea.
Along with this, you can also add fennel and cumin to remove the bad smell of the mouth.
This will also help in reducing bad cholesterol.
people can eat garlic directly in the morning on an empty stomach
do not eat more than 1-2 buds.
Add ginger to your tea, as well as mix dry ginger powder in honey or boil it in hot water and consume it 1-2 times a day. Ginger helps in keeping BP under control.
Consume lemon or lemon vinegar on an empty stomach in the morning.
Mix 1-2 teaspoons of lemon juice in hot water and consume it.
Also consume it 1 hour after a meal.
You can drink the bark of Arjuna mixed with milk in your tea or at bedtime.
People can also take its pills.
It is taken as a medicine or in combination with other herbs like Triphala Guggul etc.
- TRIPHALA AND TRIKATU
the powder or tablet of both Trikatu and Triphala can be taken with honey.
You can take Yashtimadhu or liquorice in the form of tea, decoction or powder.
WAY TO INCREASE GOOD CHOLESTEROL
- BE ACTIVE
the more active you are, the better your bodies’ good cholesterol will be. For this, you can work out for half an hour every day. For this you can do walking, jogging, yoga, cycling etc.
- LOSE WEIGHT
the more you control the weight, the bad cholesterol present in your body will be reduced and the good cholesterol will improve on its own.
- HEALTHY FAT INTAKE
you can include some healthy fats in your diet to increase good cholesterol. For this, you should include omega 3 fatty acid rich food i.e. fish, walnuts, broccoli etc. in your diet.
- SAY NO TO ALCOHOL
Consuming alcohol in the right amount can help in increasing your good cholesterol. For this you can consult your doctor.
- ABSTINENCE FROM SMOKING
If you smoke, then let us tell you that smoking helps to increase bad cholesterol rapidly, which causes damage to good cholesterol.
- FIBER FOOD
Include more and more fiber foods like fruits, vegetables, grains etc. in your diet. They work to increase your good cholesterol.
- WHOLE GRAINS
if you are already suffering from any heart disease, then consuming whole grains is very important for you. Try consuming oatmeal twice a day. You can also consume brown rice because it contains soluble fiber which reduces the level of bad cholesterol in your body. Consuming whole grains will maintain the right level of good cholesterol in your body. You will not have to worry about this again and again.
- OLIVE OIL
Olive oil is very important for heart patients or for keeping the heart healthy. Try to cook your food in olive oil instead of cooking it in any other oil. Whenever you cook something in olive oil, keep in mind that the temperature is low, if you keep it at high temperature, then olive oil will lose its properties, so use it at low temperature. Surely your good cholesterol will increase.
Avoid smoking and alcohol consumption to increase HDL levels in the body, it is advisable to quit smoking gradually and reduce secondhand smoking. Smoking lowers HDL levels and increases LDL and triglyceride levels. Moderate consumption of alcohol is related to higher levels of HDL cholesterol, while excessive amounts of alcohol can lead to weight gain as well as increased blood pressure and lipid levels.
Flax seeds are rich in omega-3 fatty acids. Its consumption is not only beneficial for the digestive system, but it also contains good cholesterol HDL in sufficient quantity. This is the reason that linseed seeds and linseed oil are beneficial for health.
Avocados contain healthy fatty acids and folate that increase HDL levels and lower LDL levels. Avocado is beneficial for increasing the level of good cholesterol in the body, so you can consume it in breakfast, salad etc.
The health of the heart remains good by the consumption of almonds. It also regulates sugar. Consuming 5-10 almonds on an empty stomach continuously for a few days can reduce the high cholesterol level within three to four months. Its consumption also improves blood circulation in the body. Almonds are high in antioxidants and have absolutely no cholesterol. In this way, you will also be saved from heart diseases.
Walnuts are high in unsaturated fats and low in saturated fats. In addition, it is also high in omega-3. Eating 10-15 walnuts in an empty stomach can reduce the extra cholesterol level from the body. Also, HDL increases, due to which the heart remains healthy.
The level of bad cholesterol in the body can also be reduced by the consumption of pistachios. You can consume it daily, it will also have many other health benefits. Heart will be healthy.
Salmon, tuna, merkel, etc. are fish that are rich in omega-3 fatty acids. They are beneficial for increasing the level of HDL cholesterol in the body, so include fish in your diet.
CHOLESTEROL LOWERING HEALTHY VEGETABLES
Bhindi is the most important vegetable to reduce cholesterol. You can also eat the vegetable of ladyfinger and after cutting it, soak it in water at night and drink its licorice substance in the morning.
Eating brinjal is also particularly beneficial for cholesterol patients.
- SPINACH AND OTHER GREEN LEAFY VEGETABLES
Consumption of spinach increases the amount of nitric oxide in the body, which widens the arteries. Apart from this, other dark green leafy vegetables including spinach are also beneficial because they contain lutein and carotenoids, which reduce the risk of heart diseases.
Tomato also reduces cholesterol.
CHOLESTEROL LOWERING GRAINS AND LEGUMES
All coarse grains lower cholesterol as they also have a good amount of fiber. Apart from this, there are some special grains, in which special elements that reduce cholesterol are found. So consume them too.
Quinoa contains B vitamins and fiber, so its consumption reduces the amount of triglycerides and LDL.
Oats contain a special soluble fiber called beta-glucan, due to which it helps in reducing cholesterol.
Barley also contains beta-glucan, so it also reduces bad cholesterol.
- BLACK BEANS
Black beans contain a good amount of fiber, so it is beneficial for you.
Soya seeds are also beneficial in reducing cholesterol.
- ALL TYPES OF PULSES
Lentils or Pulses contain plant-based protein and fiber. Also, vitamin B is also present in good quantity, so they prevent the formation of plaque in the body.