Daily 10 diet plan to reduce cholesterol

 Diet plan to reduce Cholesterol!

There is a lot of misinformation about the importance of reducing your cholesterol level. It seems that if you go on a low-fat and high-protein diet, your blood will return to its normal range. 

You are very wrong! A healthy diet consists in both protein and fat as well as low sodium and high potassium levels in your blood.

But eating a wide variety of foods on a daily basis is essential for maintaining overall health. The type of food eaten has an impact on various body functions and it is important to be cautious about what you eat. 

One easy way to reduce cholesterol and maintain a healthy lifestyle is by making sure all the nutrients are getting in right quantity and quality.

If you eat junk food every day, your body cannot get enough nutrients from it. For example, an unhealthy snack pack can contain more calories than a bowl of cereal. 

If you have any heart disease symptoms and suffer from other health problems like diabetes, high blood pressure, or stroke then it is advisable to consult your doctor first before embarking on dietary changes.

This article will help you understand why it’s not necessary to cut down on fats and sugars and how good it is to consume healthy fat. So here we will discuss some methods to keep your blood cholesterol level reduced.

1. Reduce saturated fats

Saturated fats are those which include trans-fats, hydrogenated oils, animal products, margarine, butters, lard, cheese, palm oil, fried, and fried eggs among others. 

High amounts of these kinds of fatty acids cause inflammation in your blood vessels, leading to blockages which eventually leads to heart attacks and strokes.

2. Consume whole grains

Most people eat white bread, pasta, rice, oatmeal, crackers, chips, cookies, ice cream, chocolate, pancakes, biscuits, cakes, etc. These are types of carbohydrates (sugars) which are harmful to your cardiovascular system. 

They also contain high levels of monosaturated fats which are better for heart health.

However, as mentioned above, eating these types of carbohydrates causes weight gain as it increases your need for energy. 

Therefore, reduce consumption of these foods and instead choose fruits and grains with less sugar content.

3. Eat at least five glasses of water per day

Water helps the kidneys work efficiently and flush out waste from the liver. But you should make sure that you drink plenty of water to stay hydrated and avoid dehydration. 

Water contains electrolytes like sodium, potassium, magnesium, calcium and phosphorus which act as fluids. 

Furthermore, it boosts the immune function of your body, makes muscles run properly. Don’t forget to exercise regularly, especially during the summer season. 

Also, try to limit the intake of juices and sodas to prevent them from causing obesity.

4. Keep track of the amount of salt you add every day

Sodium has been found to increase the risk of hypertension or high blood pressure especially in non-menopausal women, postmenopausal women, and adolescents. 

In addition, excess salt intake may increase the production and excretion of nitric oxide, which plays an important role in lowering blood pressure. 

It also makes it hard for the arteries to dilate (the blood vessels widen). So, keep in mind to control the amount of salt you consume and replace it when you need to.

5. Limit the intake of alcohol

Alcoholic beverages like beer, wine, spirits, whiskey, vodka, gin, brandy, and cider, as well as some non-alcoholic beverages like tea, coffee, caffeinated drinks, candies, nuts, chocolate bars, soda, and sports or energy drinks, contain large quantities of nicotine, which damages your cells and kills brain cells. 

Excess consumption of these forms of alcohol causes numerous health problems that might end up leading you to develop cancer.

6. Avoid smoking and excessive body weight

Smoking can lead to chronic diseases like lung cancer, emphysema, bronchitis, chronic bronchitis, coronary artery disease, stroke, and peripheral vascular disease. 

According to Dr. Dinesh Kulkarni, director of Endo-Uro clinic, 

“it is proven that if we continue to smoke then our future generation will be suffering as they use tobacco which is toxic and addictive. 

We need to reduce smoking so that the burden is shared by other generations. 

Nowadays, smoking, due to social media, is being used as a mode of communication between different age groups. 

This is dangerous because young children and teenagers are now exposed to such bad habits. So by reducing smoking you will benefit your family”.

7. Choose organic food

Organic food items do not use chemicals like pesticides, hormones, antibiotics, or genetically modified organisms when growing and processing them. Some examples were corn, beans, tomatoes, garlic, avocados, sweet potatoes, oranges, spinach, broccoli, kale, Swiss chard, celery, eggplant among others. 

Even buying organic products saves money on the purchase of pesticides and helps protect against soil contamination.

8. Include dark blue vegetables and dark green leafy vegetables

Dark green leafy vegetables are rich sources of minerals and vitamins, including folates, riboflavin, iron, vitamin K, potassium, phosphorus, copper, zinc. Dark greens are particularly good for decreasing your cholesterol level and protecting against cardiovascular illnesses. 

They supply all the essential amino acids used for producing vitamin B6 and E and phytosterols, which help improve your skin and hair.

9. Maintain proper hydration'

You must drink up more water. Drinking more water each day improves digestion and protects you from constipation. 

If you tend to lose water through perspiration, then drinking water may be beneficial in your quest to keep your body hydrated.\

10. Exercise regularly

Exercise, especially aerobic exercises, releases chemicals directly into the bloodstream which relaxes veins and arteries. 

Cardiovascular fitness is associated with many positive symptoms, such as sleep more soundly, feel energetic, and feel less stressed. 

Aerobic exercises include short walks, jogs, cycling, swimming, aerobics, walking, stretching, yoga, tai chi, walking stairs, brisk walking, dancing, running, climbing stairs, skipping rope, jumping ropes, hiking trails among others.

Include lean meat in your meals

• Lean meats like chicken, turkey, and lamb are low in lipids and provide high amounts of protein with lesser cholesterol. 
• Moreover, it is recommended to choose fatty cuts of pork, beef, bison, and lamb, as they have moderate amounts of unsaturated fats and omega-3 monounsaturated fats. 
• Lean proteins also contain fewer triglycerides and more omega-3 polyunsaturated fatty acids than refined fats. 
• Studies suggest that there is a link between adequate intakes of alpha-linolenic acid and polyunsaturated fats with lower cholesterol in humans.

Final Words:

In conclusion, if you want to live healthier, take care of yourself first. Eat a balanced diet to keep your heart, kidneys, eyes, and skin healthy.

 Do to regular exercise. As mentioned earlier, a healthy diet consists of high-quality vegetables and fruits, while a balanced diet includes dairy products, poultry, fish, whole grains, soy, olive oil, etc. 

Also, add some nuts and seeds, and remember that no artificial ingredients are allowed in a food product. 

Be kind to each other and remember that you will overcome this pandemic only together.