How to lower cholesterol by eating right


Lord of Penmai
Jul 5, 2011
How to lower cholesterol by eating right

Good and bad cholesterol

A common question that is often asked is how to increase the good cholesterol known as HDL (high-density lipoproteins) and how to decrease the bad cholesterol known as LDL (low-density lipoproteins).

This can be done by increasing your intake of fruits, vegetables like greens, broccoli, capsicums and other high-fibre vegetables. It's also advised to increase one's consumption of oils that have beneficial effects on your health. Oils high in omega-3 fats found in soya beans, walnuts, fish oils, flax seed oil and olive oil are useful in raising the HDL levels. Restricting your intake of foods like saturated fats from red meats, cheese, cream, high fat milk, junk foods and processed foods will go a long way in reducing your LDL or the bad cholesterol.

Guidelines to help you in lowering bad cholesterol level

1. Include soluble fibre in your daily diet as it helps in reducing the serum cholesterol levels. This is found in beans, pulses, barley, oats, brown rice, fruits and bran. Beans and whole grains have more fibre and less sugar.

2. Fresh vegetable juices with carrots, bottle gourd (lauki), celery, aloe vera juice have been found to be beneficial in controlling cholesterol.

3. Red meats and dairy products contain high amounts of cholesterol and are considered prime offenders. Processed and refined foods, white bread, tea coffee, alcohol and tobacco are just as bad.

4. diet rich in fibre, fruits, whole grains and a regular exercise programme to lower your bad cholesterol levels or to maintain normal levels. A combination of 30-minute walks four days a week, yoga with deep breathing exercises and other aerobic activities like cycling or swimming is helpful.

5. Use healthy oils like vegetable oils, cold pressed virgin olive oil, oils from nuts, seeds, soy bean, flax seed and groundnut oil.

6. Be careful while eating out as restaurant foods are rich and oily and cause elevation of cholesterol levels if these foods are consumed very often., "Avoid fried, cheesy and creamy foods. Opt for smaller portions of grilled, steamed or broiled foods." Sauces and salad dressings should be used sparingly as they are high in fat and sodium content.


Ruler's of Penmai
Registered User
Jul 26, 2012
Dear Vijigermany, very useful and important suggestions you have given for lowering the cholesterol levels. thank you

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