It is an irony that cholesterol, which just might be responsible for most heart attacks is one of the essential ingredients required by the body. There are two types of Cholesterol:
High-Density Lipoprotein: This is called the good cholesterol as it helps to make cell membranes, vitamin D, and hormones.
Low-Density Lipoprotein: This is the bad cholesterol that leads to blockages of nerves when consumed in excess.
The bad cholesterol should be avoided and these dietary measures will ensure that for you.
Adopt A Vegetable Heavy Diet
All animal foods have a good amount of cholesterol in them like the chicken, egg yolk, fish and other meat. Even the dairy products have cholesterol. On the other hand, none of the plant foods have cholesterol. You need not give up meat completely but try avoiding red meat and stick to white. And if you really want to consume red meat, make it an once in a fortnight affair.
Get Garlic Power
Garlic is a good agent to cut cholesterol. To avoid bad cholesterol accumulation in your body, start your day with a couple of pods of raw garlic (you’ll get the maximum benefits if the garlic is crushed). The pods are rich in sulfide compounds which cut cholesterol and also help to clear arteries that are clogged by widening the blood vessels.
Harness Vitamin E
The Recommended Daily Allowance (RDA) for vitamin E is 15 mg. Vitamin E is an antioxidant that is essential as it prevents the toughening of arteries of the heart because of cholesterol. This is what you must consume daily for a healthy heart.
15 gm of sunflower seeds (5 mg) + 15 gm almonds – about 8 (2.5 mg) + 1 1/2 cup spinach (6 mg) + 15 gm peanuts (1.2 mg) + 1 egg (0.5 mg)
Saturated Fat Is Not Your Enemy
Don’t look at butter as your enemy or something that you can’t access. Recent studies in the field of science have busted the myths surrounding butter and other saturated fats item that they lead to heart diseases. That does not mean you consume them thrice a day. Just go easy with them, you do not need to ban them altogether.
Trans Fats Are Bad News
Trans fat can lower the good cholesterol and raise the bad one. So now is the time to let go of the foods like chips, packaged snacks, bakery items and margarine- these contain hydrogenated oil. Also, reduce the consumption of fried food.
Devour on pomegranates- rich in polyphenols which are antioxidants which have heart-protecting benefits like reducing LDL cholesterol. Munch on the fruit at least three times a week to get the benefits. Vitamin C rich food like broccoli, oranges, amla and other citrus fruits are also good.
An Apple A Day…
It is true what they say about this fruit- an apple a day keeps the doctor away. Pectin lowers the cholesterol levels in the body and the antioxidants it contains prevent the bad cholesterol from getting oxidized and so helps to decrease plaque formation. It is a form of fiber which is soluble and is found in apple.