Cholesterol Do’s and Don’ts

This article will tell you some important things on what you need to do, to increase your good cholesterol (HDL) levels and decrease your bad cholesterol levels. Thus, keep your heart healthy and maintain a healthy cholesterol level.

Foods to eat:

Eat those foods that contain high antioxidants. Vitamin C and E, garlic, beta carotene, red grape juices, red wine, soybean constituents, any vegetables and fruits are some of the good foods rich in antioxidants. Vegetable and fruit fibers are other good combatants against high bad cholesterol (LDL). Fruit juices contain antioxidants but they don’t have fiber, so it’s always better to eat the whole fruit rather than juices.

Reduce homocysteine: Homocysteine encourages LDL oxidation, blood clotting and works against the good cholesterol. So, reduce homocysteine and increase the intake of vitamin B, which helps to suppress the homocysteine. Some of the good sources of vitamin B are green leafy vegetables, dried beans, orange juice and fortified cereals.

Watch what you drink:

Drinking too much caffeinated coffee can increase the homocysteine levels. Drinking caffeinated black tea can reduce the homocysteine levels, because of the folic acid present in tea. Probably, this may be the reason why drinking too much coffee increases the risk of getting heart diseases.

Know your fats:

Animal fats or saturated fats contained in many dairy products or meat are another greatest enemy of cardiovascular system. Such fats increase the bad cholesterol levels and tend to form the plaque that blocks your arteries. So, always stick to fish and lean poultry. Avoid eating fatty meats as much as possible. Also, avoid any foods that contain trans fat and hydrogenated oils. Instead, use heart healthy fats such as canola oil, olive oil, avocado oil, borage oil and fish oil.

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