Effective foods for effective improvement in HDL-C and Body Cholesterol reduction

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Body HDL Levels can be increased to improve body health in heart diseases, brain stroke and diabetes. Life style modifications and exercise are key ingredients for effective improvement in HDL-C and Cholesterol levels.

  1. Choose reduced fat or toned dairy products such yogurt , soy milk for your house consumption and replace fat rich food items in your food intake such as butter and cheese spreads with poly-unstatured margarines.
  2. Shift to lean meat that is meat trimmed of fat and adipose tissue; care to add fresh or canned fish twice a week to your diet.
  3. Restrict alcohol consumption & smoking and limit eating fatty foods, street food and ice-cream to reduce LDL Cholesterol from body system.
  4. Red wine has natural plant chemical component called Resveratrol, which lowers your risk of inflammation and blood clotting. Red wine consumption in moderation under physician advice has shown to improve the HDL-C Levels in body.
  5. Limit consumption of fatty meats as sausages and salami, instead choose leaner meats as cooked lean chicken or turkey breast to reduce cholesterol content in body.
  6. Eating a half a cup of almonds per day can reduce LDL cholesterol levels and reduces heart disease risk due to antioxidant property of Vit E present in almond.
  7. Including Walnuts and Pistachios in diet up to 30g of walnuts reduces cholesterol fats by replacing them with essential fats.
  8. Eating 50g of flax seeds (rich source of fiber and proteins) per day reduces LDL cholesterol in body. Flax seeds can easily be incorporated in muffins, bread products and baked products.
  9. Include foods in your diet that are rich source of soluble fiber such as sprouted seed and legumes to reduce the level of LDL-C.
  10.  Increase the consumption and intake of healthier cholesterol present in Monounsaturated and Polyunsaturated Fats such as Avocados, Canola Oil, Olive Oil, Peanuts oil, Sunflower Oil in your diet can bring about a drastic reduction in cholesterol levels in your body.
  11.  Replacing wheat products with barley such as noodles, barley flour, or whole pearl barley reduces total cholesterol, LDL Cholesterol and triglycerides levels in body.
  12.  Add whole grains and bran like oat and rice in your diet to reduce free cholesterol and cholesterol deposits in body by blocking the absorption of cholesterol.  Oat bran is a fiber rich food effective in lowering LDL cholesterol levels. Include bran to bread & hot cereal like oatmeal in breakfast to optimize the cholesterol levels in body. Switch to brown rice that reduces your cholesterol count.
  13.  Garlic as supplement in foods decreases total cholesterol, LDL Cholesterol and triglycerides. Adding half of clove of garlic in your food or including raw garlic to olive oil salad dressing or as garnish on soups and sandwiches can effectively reduce cholesterol
  14.  Lycopene foods such as tomatoes, watermelon contain Lycopene pigment that promotes heart health and possibly reduces cholesterol levels in body.
  15.  Adding Dark Cholesterol and Plant Sterols reduces cholesterol by inhibiting the absorption of cholesterol.
  16.  Adding green tea to supplement your diet is believed to wash oil/fat/ triglycerides out of the body.

 

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