Tips on Reducing Cholesterol

Are you hooked on pizzas, pastries, ice creams and any other fatty foods? Have you been putting on weight recently? If yes, then you may fall prey to the risks of high cholesterol. Therefore, it's time, you should control the consumption of fatty foodstuffs.

Cholesterol is a waxy, fatty substance produced in our body by the liver. Cholesterol is essential for various functions of our body, such as building cell walls, production of hormones and production of vitamin D. Other than this, it also helps in creating bile salts, which help in our digestive system. Foods like eggs, meats, milk, cheese and other dairy products are cholesterol-rich foods.

Dangers of Excessive Cholesterol

However, excessive level of cholesterol in our blood may lead to several health hazards, such as coronary artery disease, which may lead to heart attack or cerebral vascular diseases, like stroke. Surveys conducted in North America reveal that most people die due to stroke or heart attack caused by high blood cholesterol levels.

Types of Cholesterol

There are two types of cholesterol: good cholesterol, known as high density lipoproteins (HDL) which helps in improving our health; whereas bad cholesterol, known as low-density lipoproteins (LDL) provides excessive fat in the blood stream. Foods like vegetables, nuts, olive oil, etc. raise the good cholesterol in our body and bad cholesterol in our body increases with excessive consumption of fast foods, egg yolk, coconut milk, palm oil, etc.

Tips on Reducing Cholesterol

Our body produces cholesterol as required for various functions in our body. However, if you consume excessive fatty as well as oily foods, then you may be at risk of a heart attack or stroke due to high cholesterol. Do you want to lower your cholesterol and also keep it under control? If your answer is "yes", then you may want to follow these healthy dietary tips.

Healthy Dietary Tips:

• Opt for a low cholesterol diet, such as fruits, vegetables, breads, cereals, beans and fish.
• Consume milk and yogurt that are low in fat content.
• Use olive oil or other heart-friendly oils instead of butter, while cooking.
• Eat a vegetarian diet.
• If you are a non-vegetarian, then consume lean meat without fats.
• Stick to boiled, steamed, baked, roasted foodstuffs, instead of fried foods.
• It is best to avoid yolks of eggs, fried chicken or other fatty foods.

Consume foods that are high in soluble fiber: Foods that contain high soluble fiber help in keeping your colon healthy and remarkably reduce the bad cholesterol level in the blood.

Lose weight: Excessive weight or obesity may also increase your cholesterol level. So, try your level best to lose extra weight by exercising on a regular basis.

Do physical exercise: Exercise can help you in increasing your HDL level (good cholesterol), which lowers your chances of coronary artery disease. Some physical activities like walking, gardening, dancing and swimming can also help to reduce the cholesterol levels.

Avoid smoking or chewing tobacco: If you are a chain smoker or have the habit of chewing tobacco, then it is time to avoid these habits. Tobacco is another factor that can lower the HDL level, give rise to blood clots and also lead to heart disease.

Avoid drinking alcohol: If you drink alcohol on a regular basis, that too in excessive amount, then you may fall prey to health hazards, such as high blood pressure, obesity, stroke, etc. However, a little amount of alcohol is not harmful; still it is better not to start, if you don’t have the habit of drinking alcohol.

Besides these tips, you should make a balanced-dietary list that will include oats, cereals and control eating junk foods, such as hamburgers, pizzas, pies, hot dogs, etc. You can consume all the yummy fast foods once in a week. You should also check your cholesterol level on a regular basis to prevent the risks of high blood cholesterol. For better health and reducing your cholesterol levels, you may approach a doctor or a professional dietitian.