Cholesterol

1. How to reduce Bad Cholesterol (LDL) and increase Good Cholesterol (HDL)
Here I have complied one pager on controlling cholesterol. It’s all natural remedy so no side
effects.
Things To Do :
1. Garlic - Eat 1 clove of raw Garlic in the morning with a glass of water
2. Tulsi - Eat 5-6 fresh Tulsi leaves everyday morning with a glass of water
3. Almond - Eat four to six almonds everyday. You may add the almonds with your
oatmeal.
4. Groundnuts - They lower the bad cholesterol LDL.Its oil is cholesterol free.
5. Bottle gourd Juice - Make bottle gourd juice in the mixy. Drink 1 cup of juice before
breakfast. You can also mix cucumber juice with the bottle gourd juice
6. Arjuna Bark Powder ( Terminalia Arjuna) - Grind the chal in the mixy. Add 1 tsp of
bark in oatmeal with low fat milk while having breakfast.
7. Oatmeal - Eat a bowl of oatmeal with low fat milk in the breakfast
8. Methi Leaves- It is a healthy and tasty saag. Fry and eat it once in a week
9. Red Wine - A peg of red wine is really good for your heart health.
10. Cucumber – Cucumber is good for detoxing. Make a juice of cucumber with lauki . Just
have it every day and feel fresh.
11. Olive Oil – Use extra virgin olive oil for cooking.
12. Dark Chocolate - It lowers high blood pressure. Dark chocolate has also reduce LDL
cholesterol (the bad cholesterol) . It is also good for heart.
13. Apple, Oranges, Grapes and Tomatoes - These fruits contain very little fat. They are
full of nutrients, fiber, and antioxidants.
14. Citrus, Vitamin C - Vitamin C can protect LDL cholesterol from oxidation and can also
block the formation of nitrosamines, cancer causing chemicals.
15. Spinach - Spinach contains substantial amount of a substance called lutein. So make a
curry of spinach.
16. Omega 3 Fatty Acid – It is essential to human health. Omega-3 fatty acids can be found
in fish, such as salmon, tuna, halibut and in flax seed and walnuts as well. Omega 3 fatty
acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol).
17. Sea Fish , Salmon , Mackerel Fish / Fish Oil (Cod Liver Oil) -Fatty fish typically are
cold-water fish. You have many good choices when it comes to fatty fish.
18. Sunflower seed- It contains useful chemicals like linoleic acid. This acid helps in
decreasing the level of cholesterol
19. Flax seed- Flax seed and cholesterol relationship is possibly due to its fiber and omega-3
fatty acid content, which lower levels of total cholesterol and LDL (“bad”) cholesterol.
20. Raw onion-It helps in blood purification, helps in blood circulation, regulate proper
functioning of heart.
21. Coriander - You can also drink coriander in water everyday. It will help in the reduction
of cholesterol in the body. This regime must be continued for about a month.

2. 22. Soybean - Soybean protein lowers blood pressure. So make it mandatory in your weekly
meals
23. Exercise - It is a bodily activity that enhances or maintains physical fitness and overall
health. Everyday for about 10 mins do Ramdev Pranayamas (Kapal Bhati, Anulom Vilom
, Bhramri Pranayam ). See all Pranayamas here.
Things To Avoid :
1. Avoid Butter and Ghee
2. Avoid too much Alcohol
3. Avoid Cashew Nuts
4. Avoid Soft Drinks
5. Avoid Cigarette
6. Reduce Sweets intake
7. Avoid Prawn / Shrimp as it contains high level of fat
8. Avoid Milk Chocolate
9. Avoid too much Coffee / Caffeine
Eating 1 clove garlic a day helps in redusing cholostrol gradually
LDL CHOLESTEROL
HDL CHOLESTEROL
• 100 - 129: Optimal
• 130 to 159: Borderline High • Less than 40 : Low (High Risk)
• 160 above: High • 60 or higher: High (Optimal)
TRIGLYCERIDES TOTAL CHOLESTEROL
• Less than 150: Optimal • Less than 200: Optimal
• 200 to 239: Borderline High
Healthy Foods: A healthy diet, low in fat and rich in fiber goes a long way in maintaining healthy
cholesterol levels. No more than 25 and 35 percent of your total daily calories should come from fat,
however, saturated fat should account for less than 7 percent of this amount. If you are wondering what to
eat to increase HDL cholesterol and lower LDL, then it is high fiber foods (soluble fiber) like oatmeal and
oat bran, nuts such as almonds and walnuts, fatty fish and omega-3 essential fatty acids. Try to eliminate
saturated and trans fats from your diet, instead of which use healthy fats such as olive oil, peanut and
canola oils, which are foods that increase HDL cholesterol by lowering LDL cholesterol. Read on good
cholesterol foods list and low cholesterol diet.

3. How to Raise Good Cholesterol
'How to raise good cholesterol' or 'how to raise good cholesterol HDL' is a question that is frequently
asked by people who enlist themselves for a weight increase program in gymnasiums. Here is a list of
good cholesterol foods that can be included in the diet.
If you just want to increase the level of good cholesterol in the body, then you can refer to the following
good cholesterol foods list.
Orange Juice: First on the list is the orange juice. This brilliant source of good cholesterol is consumed by
a large number of people through out the world at the start of the day. Orange juice is highly instrumental
in hydrating all the cells of your body thereby increasing the cholesterol in the body and also enhancing
fluidity. No wonder that we enjoy the calming effects of orange juice, early in the morning. The orange
juice in addition is also a very good source of vitamin C. The daily intake of orange juice that is
recommended is about 3 glasses a day.
Cocoa: Cocoa, as all of us know, is that the biggest joy-bringing food product of all times. Cocoa is one of
the best sources of good or HDL cholesterol. About a quarter cup of the cocoa taken every day for 12
weeks increases the good cholesterol level by 24% to be precise. That's a lot of chocolate that you can
eat!
Eggs: One of the best sources of HDL cholesterol that are accompanied by a huge amount of proteins are
eggs. It is preferable to boil eggs as it preserves most of the nutrients in it. Omelets would also do if you
are not particularly fond of boiled eggs.
Garlic: The next item on the list is garlic. Does not mean that you have to stuff your mouth with garlic, in
order to increases the HDL cholesterol. It's best if garlic is used as a dressing with other food items. You
can also use it in small quantities while cooking to give the food a wonderful aroma.
Fish: You are certainly in luck if you are fond of eating fish. Almost all fish contain a range of fats that are
known as the Omega-3 fats. The omega 3 fats are highly instrumental in boosting the levels of HDL
cholesterol in the body. To know about Omega-3 fats you may read more on:
• Omega-3 Essential Fatty Acids
• Omega-3 Fish Oil Benefits
If you are planing to increase the amount of HDL in the human body, then I would recommended you to
follow this good cholesterol foods list instead of eating random amounts of foods that have a huge amount
of unwanted fats and other nutrients in them.
Olive Oil: Use oils higher in mono-unsaturated fats, such as olive oil or canola oil. Including 1-2 teaspoons of olive or
canola oil with each meal would be sufficient.
Oat bran: Lowers cholesterol and LDL and raises HDL. In one study, two ounces of oat bran per day was associated
with a 16% lowering of LDL and, after 3 months, an increase in HDL of as much as 15% (JAMA. 1991. 285.
1833-1839).
Onions: Some research suggests that half of raw onion/day may raise HDL as much as 30%.
Soluble Fiber: Add more soluble fiber to diet. Soluble fiber is found in fruits such as apples, grapes, and citrus fruits.
The fiber in these foods helps lower total cholesterol and often raises HDL levels. You need to consume at least 30
grams of fiber per day.