cholesterol busting facts

23 Nov, 2022

Cholesterol Busting Facts

Ten ways to improve HDL- Good Cholesterol (H-Happy cholesterol) level in 30 days:

1. Cutting out fat wisely: According to the American Heart Association, 25 to 35 per cent of your daily calories can come from fat. Limit the intake of saturated fat to <10 grams and trans fats <1 gram by choosing low fat dairy products and completely avoiding processed and frozen foods. Avoid choosing only one kind of cooking oil. Per day use only 1 tbsp. (15 ml) of sunflower/safflower oil for deep cooking and 5 ml of canola oil for sauté frying and 10 ml of olive oil for salad dressing.

2. Limiting the intake of Cholesterol to <200 mgs if you already have high cholesterol levels. Cholesterol is solely an animal product. It is better to avoid egg yolks, full fat dairy products, butter, lard, organ meats, cold cuts of meat, sausages and shrimps till blood cholesterol levels are controlled and occasionally enjoy in quantities as guided by a dietician. Also that foods loaded with saturated fats and trans fats can claim they contain zero cholesterol.

3. Weight loss of 2-4 kgs /month and exercise has shown to influence HDL mostly. Moderate intensity exercise like brisk walking for 30 minutes at least 5 times a week is recommended to see beneficial changes in your lipid profile. Reduce your daily calorie intake by 500 calories.

4. Make sure to include a handful or ½ cup of unsalted roasted mixture of nuts like almonds, walnuts, brazil nuts, pistachios, pecans, sunflower seeds and peanuts on daily basis.

5. Having a minimum of 3 servings of fruits and 5 servings of vegetables per day. According to a study published in the American Journal of Clinical Nutrition, 3 cups of orange juice per day taken at different timings increased HDL- cholesterol by 16 per cent in 30 days. In another study including an avocado daily increased HDL by 11 % in 1 week. You can also try freshly squeezed orange juice from 2 medium oranges or 1/4th cup of berries with whole grain cereals for breakfast, one grapefruit for mid-morning snack and 3 dried apricots for tea time with green tea. Make sure to include 1 cup of green leafy preparation and 8 unsalted fresh olives every day.

6. Having Alcohol in moderation: Totally avoiding or limiting the intake to one drink/day can cause a huge drop in cholesterol levels. Shifting to red wine can be a wise choice. Here is what counts as one drink.

  • • Beer- 1 can (350 ml) – 150 calories.
  • • Wine – 150 ml – 100 calories
  • • 80 proof hard liquors- - 45 ml – 100 calories

7. According to a study published in the European Journal of Clinical Nutrition, daily consumption of 1 cup of yoghurt (3.5 % fat) increased HDL levels significantly in 21 weeks. Adding a tsp of turmeric powder can do miracles. Also Check your calcium and Vitamin D3 status. Deficiency has shown to directly correlate with low HDL levels.

8. Niacin (Vitamin B3) and Omega 3,6,9 fatty acids effectively increase HDL levels. Some good sources are chicken breast, salmon, tuna and sardines. Vegans can opt for flaxseeds, primrose oil, sunflower seeds, asparagus, soya products and peanuts.

9. Foods containing cocoa have shown to boost HDL recently. Polyphenols and Theobromine in chocolate milk and dark chocolates increase HDL levels. Also replacing milk with chocolate flavoured Soymilk and 1 cup of soya chunks for lentils 4 times a week can provide phytostanols and phytosterols that increase HDL levels.

10. Make sure to include 6 pods of garlic, one cube of ginger and a cinnamon stick-on daily basis to your dishes.

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