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Natural way to reduce cholesterol count

health-and-fitness Updated: Jun 27, 2012 03:09 IST
Dr Anjali Mukerjee
Dr Anjali Mukerjee
Hindustan Times
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The proportion of cholesterol in your body is directly linked to your well-being. The chances of getting serious health problems or heart diseases are prominent among the list of other illnesses that high cholesterol levels can cause. Get a cholesterol test done once in a while, so that you have a clear knowledge of the levels of bad and good cholesterol in your body.

Cholesterol is not bad. The human body needs cholesterol to maintain proper cell structure and is essential for normal brain and nerve function. However, too much of it can lead to serious complications. Lose a few kilos. Unhealthy eating habits and lack of exercise can result in the increase of cholesterol levels.

Here are a few natural ways by which you can keep your cholestrol in control:

Exercise to improve blood pressure and the levels of cholesterol in the body.
Eat the right types of fats. Meats, full-fat dairy products, butter, cream, cheese and many processed foods increase blood cholesterol.
Wheat bran, oats, barley, beans, vegetables and fruits are good reduction agents.
Soluble fibre prevents absorption of cholesterol by the body. Apples, carrots, whole pulses and garlic also helps. So make them part of your diet.
Include foods containing omega-3 fatty acids in your diet to regulate blood pressure and reduce blood clots. Salmon, mackerel, tuna, flaxseed and canola oil are some of the food items rich in omega-3 fatty acids.
Walnuts, almonds and pistachios are rich in mono unsaturated fatty acids, which also help keep blood vessels healthy. But nuts are high on calories, so consume only a handful at a time.
Avoid cooking at high temperatures as it creates trans-fats that raise cholesterol levels. Also, avoid reusing oil that has already been used for frying.
Increase the intake of folic acid. Eat leafy vegetables, lentils and whole pulses, as folic acid helps reduce homocysteine levels. High levels of homocysteine increase risk of heart attacks and strokes.