Cholesterol is a waxy substance in the body, which your body needs to build healthy cells. Cholesterol is carried in the blood to various parts through blood by the protein, which is known as lipoprotein. There are two types of cholesterol, based on which the lipoprotein carries. Low density lipoprotein (LDL), also known as bad cholesterol, because it build up in the arties making it hard and narrow. High density Lipoprotein (HDL) is good cholesterol which helps to remove the excess cholesterol in the blood and takes it to the liver.
Your LDL cholesterol number is:
- Less than 100 -Optimal
- If it is 100-129 – Near optimal/above optimal
- if it is 130-159 – Borderline high
- if it is 160-189 – High
- if it is 190 or above – Very high
HDL cholesterol number is:
- if it is less than 40 – Low and considered as risk factor
- If it is 60 or above –Good and reduce the risk of heart disease.
As per the best nutritionist, high cholesterol is linked to high blood pressure and heart diseases.
The main risk of heart attack is the increased levels of cholesterol in the blood. When the cholesterol levels are high in the blood, cholesterol is build up on the walls of arteries, narrowing the arteries, slows the blood flow to the heart muscles.
Foods that help to fight heart attack, cholesterol and blood pressure:
Nuts: Nuts like almonds, pistachios, walnuts are nutrient dense helps to lower the cholesterol and protect the heart. Walnuts are rich in omega –3 fatty acids helps to lower the bad cholesterol and increase the amount of HDL. Almonds are rich in a amino acid called L –arginine, helps the body to produce the Nitric oxide and regulate blood pressure. Other nutrients present in the cells, a calcium, magnesium and potassium protects heart health.
Whole grains: Whole grains especially oats and barley contains a compound called beta glucan, is a type of soluble fiber, and helps to lower the total cholesterol in the body. It removes excess of LDL cholesterol by absorbing excess of water from the GI tract, before entering the blood stream.
Fruits: They are rich in soluble fiber, helps to reduce the cholesterol by binding the cholesterol and removing it from the body. They are also rich in antioxidants and nutrients and anti-inflammatory, even help to reduce the oxidative stress, support the production and activity of nitric oxide.
Garlic: It is the great ingredient and medicine for the heart. The powerful compound called Allicin, present in garlic helps in lowering LDL cholesterol and protects the heart.
Dark Green leafy Vegetables: Dark green leafy vegetables like the spinach, Kale contains powerful compounds called the lutein and other carotenoid which helps to bring down the bad cholesterol in the body and protect the heart heath.
Dark Chocolate and cocoa: Cocoa, the main ingredient of dark chocolate. Flavanoids and cocoa in dark chocolate helps to reduce the LDL cholesterol from the body. But chocolate is often high in sugar may show negative effect on the heart health. Hence it is important to choose the dark chocolate with cocoa around 75 to 80 %.
Green tea: It has many important compounds that improve the heart health. The important compounds are the catechins, which helps to activate the nitric oxide, important to maintain healthy blood pressure, inhibit the synthesis of cholesterol and helps to prevent the formation of clots.
Soy: They are rich in fiber and nutrients, improves metabolism. They help to reduce LDL cholesterol and increase the HDL cholesterol in the body.
Vegetables: Vegetables are rich in fiber, nutrients, which helps to bind the bad cholesterol and remove it from the body. These can be added to our diet in the form of salad with our meals.
Fatty Fishes: Fish like salmon, mackerel, sardines and tuna are rich in omega -3 fatty acids helps to remove the cholesterol and improves arterial function, reduce triglycerides and reduce blood pressure.
Lentils and pulses: Lentils and pulses are rich in antioxidants, vitamins and minerals, which lowers the cholesterol helps you from building the plague in the body by removal of excess cholesterol. Hence a serving of lentils and pulses should be regular with your meal to reduce the risk of heart disease.
Beets: They are rich in nitric oxide helping your blood vessels to open and lower the blood pressure.
Fenugreek seeds: It has the ability to reduce the LDL cholesterol and triglyceride levels in the blood.
Rice Bran Oil: Studies from the best nutritionist, states that rice bran oil helps to Cholesterol and improves heart functioning with the perfect balance of mono unsaturated fatty acids and poly unsaturated fatty acids. It contains a compound called Oryzanol, which is an antioxidant, helps to eliminate excess cholesterol and increases HDL cholesterol.