Skip to main content

5 Effective ways to keep cholesterol in normal range.





Mrs. Sneha use to feel tired doing household chores . She went to doctor . Doctor advised serum cholesterol test and the result was 280 mg/dl which is on higher side.
As soon as u hear the term cholesterol , the thing that comes in our mind is, cholesterol is bad for our health and it causes heart problems. What is this cholesterol? What are it's types?What is normal range of cholesterol? How to check it's levels ? This is what this blog about.


Medical form with words cholesterol HDL LDL.

Cholesterol is a fat molecules present in the cell membrane . It is usually synthesised by our liver majorly and part of it comes from the food we take specially meat, diary , oily foods.




Types of cholesterol:


HDL( High Density Lipoprotein) or Good cholesterol :

HDL carries the cholesterol in the blood to the liver where detoxification takes place and it is removed from our body.
Normal levels:  60 mg/dl or above.


LDL (Low Density Lipoprotein) or Bad cholesterol:

LDL carries cholesterol to your cells. When the level is high, it can build up in arteries causing it to become narrow and hence decreasing blood supply to the heart causing heart related problems.

Normal value : less than 100 mg/dl.

Total cholesterol :

This includes HDL and LDL together.  

Normal value : less than 200 mg /dl.

How to check cholesterol levels : 

Blood test : 

The blood sample is collected usually after 9 to 12 hours of fasting.  Early morning sample is collected.Therefore, get the the blood test done before the breakfast.
Cost of the test : 
300 ₹ ,varies according to lab and place.


Tips to keep cholesterol in normal range :


1. Be physically active :


Exercise for  at least 30 minutes a day for 4 to 5 times a day be it any form of exercise like walking, climbing stairs, swimming etc..

Note : If your cholesterol levels high, take advice from doctor regarding type of exercise.


Woman About to Run during Golden Hour





2. Diet: 


Include food high in soluble fibre such as vegetables and fruits.


Assorted Sliced Fruits



Spinach :  It is good source of magnesium which reduce LDL levels. Avocados and banana too has good amount of magnesium.

Green Leaves in White Ceramic Bowl


Seeds : Chia seeds , flax seeds contain soluble fibre that helps in reducing cholesterol.

Closeup Photo of Four Brown Wooden Spatulas With Seds
3.Include fish such as salmon which contains healthy fats ,omega 3 fatty acids which reduce LDL levels.


Plate of Sushi



4.Nuts like almonds,walnuts too reduce cholesterol levels.


Brown Almonds in Bowl


Garlic :

Garlic reduces LDL levels . It is best in lowering cholesterol levels. u can take a clove or two of raw garlic a day.

Two White Garlics

Fenugreek seeds :

Fenugreek seeds reduce body's production of cholesterol especially LDL . It has various other health benefits too.

u can soak the fenugreek seeds overnight and drink the water early morning in an empty stomach.

Fenugreek, Seeds, Health, Pepper, Meal



5. What to avoid :




Fast foods
Carbonated beverages
Alcohol
Smoking
Refined sugar
Fried foods






Conclusion :

I would like to end this blog saying avoid or reduce intake of fast foods , take 2 to 3 servings of fruits and vegetables a day, lead a physically active life and stop smoking and alcoholism. These are simple tips to keep cholesterol in normal levels.

Comments

  1. Hello Divya...nice article. I like the way you start it with an example. It's captiviting making me to read more.

    ReplyDelete
  2. Hi dear,
    You have created a nice blog and I also read some of your posts. These are very interesting and useful articles. You have also selected very nice content. I think people would be benefited to read your blog.

    I have also a blog about English Second Paper Model Test wiht answer. Here, I am leaving my blog link below for you, must visit my Blog and leave your comment with your blog link.

    Wish your good luck and happy blogging.
    Thanks
    English Grammar College

    ReplyDelete
    Replies
    1. Hi Rubayat, I went through your blog. Its a good source of English grammar information.Thanks alot for ur valuable comment.

      Delete
  3. Nice article. Good writing style

    ReplyDelete

Post a Comment

Popular posts from this blog

12 Best Calcium Rich Foods. Calcium - Deficiency and Supplementation.

Calcium is an important mineral in our body. 99 percent of bones is constituted with calcium. Apart from giving structure there are other vital functions. Let's go through it.


Functions of calcium : Formation of bones and teeth.Plays an important role in blood clotting cascade thus aiding in blood clotting. Helps in transmission of nerve impulses. Helps in contraction of heart.
RDA  ( Recommended Daily Allowance) :
1000 mg ( 1 gm) for adults. 1200 mg for women over 50 years. 1300 mg for children upto 18 years of age.
Sources of calcium :
Dairy products
1. Milk :  Milk is a great source of calcium. It also contains Vitamin D which helps in calcium  absorption. A cup of milk contains 270 to 350 mg of calcium depending on the fat content. 



2. Curds :  A cup of curds gives you 30 % of daily required calcium intake. It also contains healthy bacteria required for our gut along with vitamin B2 and B12.


3. Cheese :
30 gm of cheese contains 240 mg of calcium.



4. Cottage cheese :  100 gm of cottage cheese …

Top 10 Foods For Healthy Eyes and Eye Care Tips..

Introduction :

Eyes is a vital sense organ and we face lot of eye related disorders these days due to many factors , it may be genetical factor which we cannot prevent but life style changes can prevent age related macular degeneration by healthy intake of food rich in vitamin A, vitamin C, leutin, zeaxanthin, beta carotene , omega 3 fatty acids. Let us go through some of the foods which help us to improve our eyesight.








1. Fish :

Certain fish mainly oily fish are a good source of omega 3 fatty acids which helps in vision. Fish like tuna, mackerel, salmon ,sardine comes into this list.


2. Eggs :
Egg yolks have vitamin A content which is beneficial for our eyes.
Apart from it , it is packed with proteins,antioxidants like leutin, zeaxanthin which prevents chronic eye diseases.


3. Carrots:
We were told that eat carrot as it is good for your eyes since we were child. Yes , carrots contain beta carotene which helps to protect our vision. The beta carotene in carrot is converted into vitamin A in…

Confused with the selection of cooking oil? 8 cooking oils towards healthier life..

Introduction:

Cooking oil selection is a dilemma for many. With new oils coming into market in the name of zero cholesterol , low absorption, we are naturally confused in selection of oil. I remember when I was kid my mom using groundnut oil. Later in 90's sunflower oil gained  popularity. Let's see the types of cooking oil to use and its benefits .


1. Ghee :

Ayurveda has given alot of importance to ghee owing to its healing properties. It contains omega-3 fatty acids with Vitamin A. It is good source of energy and easily digestible too. Ghee is good for heart health too . It lowers LDL (Bad Cholesterol) and increases HDL (Good Cholesterol). Ghee should be taken in small quantity everyday. Children diet should include ghee which gives them necessary fats for healthy growth. Adding a tea spoon of ghee in diet also decreases the incidence of arthritis.You can use ghee for seasoning curries and also as topping . It  enhances the taste and also helps in loosing weight when taken in sm…