Cholesterol is naturally present in food from animal sources like eggs, meat, high fat dairy products (milk,cheese). It is also available in processed food. Access consumption of this food and have bad effect on our health.
What is Cholesterol?
It is a type of waxy substance produced by the liver. It plays an important role in producing vitamin D and making other hormones active in our body. Normally 1000mg of cholestrol is produced in our body daily. Eating cholestrol rich food in access will increases its level which is not good for out body.
Role of Lipoprotein
Transmission of cholesterol is done with the help of lipoprotein.It is of three types LDL, HDL and Triglyceride. Excess amount of cholesterol is taken to the cells by LDL it accumulate here and called as LDL cholesterol. It is known as bad cholesterol. Extra cholestrol is taken away from the cells to the lever by HDL and from there it comes out of our body. Therefore it is called good cholesterol. When we take excess of carbohydrate then tissues convert it in Triglyceride and it is stored in fat cells. It is also bad cholesterol
Ways to Improve HDL
- Steaming, roasting, baking or boiling are better option then frying
- Consume only low fat food
- Avoid egg yolk eat the white portion only
- Increase intake of green vegetables
- Avoid junk food totally
- Do exercise regularly because increasing weight also increases
Food That Help Lower Cholesterol
According to a new meta-analysis of 14 studies, green tea significantly reduced total and LDL cholesterol levels.
A study published in 2010 in The Journal of Nutrition found that eating soy daily and adding it to your diet to replace foods high in saturated fat can help lower LDL cholesterol by nearly 8-10 percent.
A meta analysis in the American Journal of Clinical Nutrition found that cocoa consumption lowered LDL cholesterol by more than 5 mg/dL in people at risk of heart disease.
A 2011 meta analysis of studies published The Journal Maturitas revealed that consuming 25 milligrams of lycopene daily can reduce LDL by about 10 percent.
Oats and Barley
The soluble fiber that oats and barley contain called beta-glucan is particularly powerful. Eating oats with atleast 3 grams of soluble fiber every day, for example, can lower LDL and total cholesterol by 5-10 percent.