Bad V/s Good Cholesterol

Healthy diet with conscience is more important.As we know there is good and bad cholesterol that are worth being noted .If we stop consuming foods considering that they are cholesterol rich you may miss some good cholesterol that helps your body and which is needed by your body .

If you have noticed that your  blood pressure is increasing,or  high cholesterol, or a history of heart problems, you have a higher risk of heart attack and stroke. You can lower your risk by making this small change -- at each meal, choose foods that are healthy for your heart.



Bad cholesterol and how to decrease its levels 
Manage your health with some simple and easy food habits 

• Probably you might have heard of Triglycerides ,Triglycerides are a type of fat found in your blood. Your body uses them for energy,but accumulation can be a serious threat to your heart.
• This fat when consumed too much turns out to be bad ,but the fact is it is good and your body needs .So consume the amount that is needed to maintain your energy levels .
• Stop taking more calories than you shed .
• Swearing off sweets or foods rich in sugars
• Consuming alcohol and smoking  too often even can lead to the increase in fat levels 
• Some times even your diabetic medication may trigger to increase the levels 

How to decrease the bad cholesterol:

• Consume more  vegetables, fruits, and whole grains as all are rich in fiber.
• The dietary fiber in these foods helps lower “bad” cholesterol.
•  Eat all kinds of beans, seeds,lentils  and nuts..
• Put healthier fats to work for you.  
• Oil enriches the taste of the food but creates disaster in the case of cholesterol.
•  Cook your food with unsaturated fats, such as canola, olive. But DON'T tend to use butter or ghee
• Stanols are plant-based chemical compounds found in fruits, vegetables, nuts, and seeds, and are added to everyday foods, such as margarine spreads, to help people reduce their cholesterol levels.
• Fish which is especially low calories and rich in protein even helps to lower the bad cholesterol levels in your body as the presence of unsaturated fatty acids of Omega 3 which defends and lowers the triglycerides.
•   Tofu and soy protein are also lean sources of protein – and not just for vegetarians anymore.
•  Processed meat is really a good source of bad cholesterol DON'T opt it 
• DON'T skip your meals this is even worse as you  crave for more the next time you eat
• Try new flavors  using dried herbs and spices instead of salt, which can drive up your blood pressure,like try using rosemary, garlic, or sage.  dill , tarragon, vinegar

• Involve yourself in physical activity this really a very good medicine. Opt exercise  that strengthens your heart, improves blood flow, raises "good"  cholesterol, and helps control blood sugar and body weight.
• Quitting smoking will help you a lot more than practicing healthy  food habits
• Being optimistic for every pound you shed 

How to Raise Good Cholesterol Levels in the Body

 If you really wish to be healthy  follow a healthy lifestyle, with constant healthy eating and involve yourself in physical activity. Here is a list of food items that should be included in your menu from now on.
If bad eating habits can raise bad cholesterol, then good eating habits can raise good cholesterol.  raising good cholesterol levels in the body is even easy like raising the bad levels  .

Delicious Sea Food!!!

• As discussed  earlier fish are good at decreasing the bad levels of cholesterol all the sea food is good for raising the good cholesterol
• Opt dishes made from  Halibut, Salmon, Mackerel, Albacore Tuna, Lake Trout, Sardines, and Herring.  

Opt Dry Fruits/Nuts

•  Nuts like peanuts, walnuts, almonds, hazelnuts, pecans, pistachios, etc., are good sources of good cholesterol; they can significantly reduce the amount of bad cholesterol in your body .

WOW Vitamin 'C 'rich Fruits

• Consume fruits like clementines, oranges ,berries  that are high in Vitamin C as they are good anti oxidants and good hydrates to your body which increases the good cholesterol 
•  These are also rich in fiber, which is also necessary for a healthy heart and body.

Soluble Fiber

• Fiber is something which is very important and undoubtedly considered to be healthy .Consume foods with soluble levels of fiber like OATS,flax seeds,Whole grains
•  fiber also helps in promoting a healthy digestive system, and also removes plaque deposits from the arteries.

Yummy Cocoa rich Dark Chocolate

• Cocoa is one of the best sources of good  cholesterol. 
• About a quarter cup of the cocoa (or 100 grams of dark chocolate) taken every day for several weeks, is known to be beneficial for lowering the bad cholesterol levels in the body.
•  The point to be noted is that in order to avail the benefits of cocoa, you must only consume authentic dark chocolate which contains a minimum of 70% of cocoa solids.

Extra Virgin Olive Oil

• Go for Extra Virgin Olive Oil rather going for butter margarine as it has good fatty acids   plus yields the same taste as of the butter

 Garlic**

• Garlic is a herb with rich aroma and taste 
•  It is also helpful in keeping the arteries clean from plaque deposits due to its antioxidant properties. 
• So, use it as a significant item in your menu and avail its benefits in the best possible way.

Niacin Rich:

•  Fish, poultry, rice, sunflower seeds and low-fat dairy products contain cholesterol-lowering niacin.
•  When eaten with foods containing vitamin B-5,  levels improved considerably

Green Veggies:

• High-fiber, dark green vegetables such as spinach, Brussels sprouts and broccoli are good for lowering your cholesterol level, but young broccoli sprouts are even better.

Some more List of Food items like

• Green tea
• Avocado (consume less as it has high amount of fat)
• Legumes (Not canned)
• Yogurt
• Quinoa
• Grapes with Skin
• Raw onions
• Eggs (Consume only egg whites)

Tips:

• As all diet program suggests you to  focus and make  a list of foods you “shouldn’t” eat. Stop making a list and start building a positive perspective that each time you eat a healthy food you are lowering the  cholesterol
•  Don't opt lamb it increases your bad cholesterol.
•  To avoid excessive intake of saturated fats, it is preferable to grill or bake the fish and consume it.
•  Nuts are very rich in calories. Also, make sure that your nuts have no sugar and / or salt whatsoever
• Olive is high in calories so try to use less
• A healthy person should consume not more than 300 milligrams of  good cholesterol in a day.
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