How to control Cholesterol

Newspapers have reported on the drawbacks of having a diet high in fat. A high-fat diet has been linked to high cholesterol and, ultimately, to heart attacks. Hence, people have started avoiding beef and eggs. But cholesterol is not bad. Our body needs it to protect nerves and build new cells and hormones. It is only when we include foods like pizzas, burgers, ice cream, steaks, or any food containing animal products that the problem starts.     Excess cholesterol settles along the walls of the arteries and can clog them, thus restricting blood flow. This gives rise to angina, heart attack, or stroke. It has also been shown that high cholesterol leads to gallstones. There are two types of cholesterol called "good cholesterol," or HDL, and "bad cholesterol," or LDL. LDL is the cholesterol that clogs the arteries and should be lower, while HDL scours the artery walls and removes the harmful LDL and should be higher.     Doctors recommend reducing and avoiding high-fat diets containing meat, eggs, and dairy products. But you can use the following home remedies for treatment:     • Increase your intake of Vitamin E: It is recommended that you increase your intake of Vitamin E to 400 international units to prevent the oxidation of bad cholesterol, which causes the cholesterol to harden into arterial plaque and cause a heart attack.It also raises the level of HDL. You can include vitamin E as a dietary source or include vegetable oils, nuts, or grains in your diet.     • Eat breakfast every day: Those who skip breakfast have higher cholesterol levels than those who eat breakfast every day.This is because they tend to eat unhealthy foods that are high in fat.     • Eat small, frequent meals: Large meals have been shown to cause a large amount of insulin to be released, which in turn stimulates the production of enzymes that increase cholesterol production by the liver.However, eating small, frequent meals without increasing total calories limits insulin production, thereby controlling cholesterol and, as a result, heart disease.     • Increase your intake of Vitamin C: While other vitamins and minerals play a role in cholesterol production, Vitamin C is the most important vitamin for cholesterol control.It increases HDL levels and is very beneficial if you get it from fruits and vegetables, since they have a special fibre called pectin. It surrounds the cholesterol and flushes it out of the digestive system before it gets into the blood. Include fruits like citrus fruits, tomatoes, potatoes, strawberries, apples, and spinach, which are rich in vitamin C and pectin.     • Increase your garlic intake: Seven cloves of garlic per day will significantly lower your cholesterol levels.If you cannot stand normal garlic, then you can opt for odourless garlic pills, which are available in local health stores.     • Avoid decaf: Decaffeinated coffee has been shown to raise LDL levels.This is because the beans used for decaf are far stronger than the normal beans.     • Eat grapes: Grapes and grape products contain a compound that significantly lowers cholesterol.So you can increase your intake of grapes, grape juice, and wine to lower your cholesterol level.     • Consume grapefruit: Grapefruit contains pectin, which significantly lowers cholesterol.As a result, after two months of consumption, people who consume grapefruits have a significant decrease in cholesterol of more than 7%.     • Consume beans: Because they contain a high amount of pectin, lima beans, kidney beans, navy beans, soybeans, and other legumes have been shown to lower cholesterol.According to studies, people who eat about 1 1/2 cups of cooked beans per day have a 20% reduction in their cholesterol levels after three weeks.     • Go for carrots: Carrots are high in pectin, the most beneficial type of fibre for lowering cholesterol.Consuming 2 to 3 carrots per day can reduce cholesterol levels by 10 to 20%.