Cholesterol Do’s And Don’ts

What can you do to help increase your HDL (good) cholesterol and decrease your LDL (bad) cholesterol levels? To maintain your cholesterol levels, you need to follow these below mentioned

cholesterol do's and don'ts.

They can help keep your heart healthy.

  • Eat the right foods.

    If the bad cholesterol levels are high, there's one way to reduce them and lessen the risk. Eating foods rich in antioxidants helps as they reduce the harm created by bad cholesterol on blood vessels through free radical damage. Antioxidant rich foods include vitamin C, vitamin E, beta carotene, soy beans, red grape juice, red wine, garlic, etc are good to take. Fresh fruits and vegetables are also great as they contain fiber that helps fight bad cholesterol.

  • Reduce homocysteine.

    Homocysteine protein is considered to be an enemy of good health as it aids in LDL cholesterol, blood clotting and works against HDL cholesterol. B vitamin foods fight against homocysteine and help control its buildup. The best sources of B vitamins are orange juice, leafy green vegetables, fortified cereals and dried beans.

  • Be careful about what you drink.

    Caffeinated drinks like coffee increase the homocysteine levels up to 25% and black tea lowers the homocysteine levels. This is because tea contains folic acid and this helps in lowering homocysteine levels. This is the reason why regular coffee consumption increases heart disorders and tea consumption lowers heart disorders.

  • Know your fats.

    All fats are not bad. Saturated fats found in many dairy and meat products develop a great risk for cardiovascular system. These fats increase good cholesterol levels and make blood inactive. Instead eat lean poultry and fish. Even trans fats found in hydrogenated oils and margarine are also not good for heart. Instead, choose healthy fat foods like canola oil, olive oil, avocado oil, fish oil and borage oil.

  • Keep your mind and arteries free.

    Healthy vascular system allows blood flow to go on smoothly to heart and brain. The vascular system can stay healthy only through the help of nitric oxide chemical. Therefore, foods which help in stimulating nitric oxide should be taken. Those foods include apple skin and pulp, red skinned peanuts, red wine, purple grape juice and green tea. The nutrients in these foods even lower LDL oxidation and blood clotting.

  • Consume soy and soy products.

    Soy helps reduce bad cholesterol levels due to its isoflavone content. The FDA advises that consumption of at least 25 grams of soy protein a day helps normalize blood cholesterol levels.

  • Eat soluble fibers.

    Foods like high fiber raisins, barley, sesame seeds, whole wheat bread, oats and nuts are rich in soluble fibers. They help slow down the process of cholesterol absorption and eliminate the excess cholesterol from the body.


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