| Diet Chart for High Cholesterol
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Cholesterol is an essential substance for our body system. However, when this vital component becomes excess in our body, it results in high level cholesterol and other related diseases. The unhealthy food habit, lack of movement and exercises, stress, tension all result in increasing the cholesterol level in the body. Person with high level of cholesterol suffers from high blood pressure and other related diseases. According to health organizations 290-300 mg and 265-270 mg of cholesterol is essential for men and women, respectively. A proper balanced diet should not contain more than 25-30 percent of cholesterol. However, people who are already overweight and have high level of cholesterol should not take cholesterol containing diet.
Right diet to control High Cholestrol
Cholesterol is present inside every human body. Cholesterol is an essential component and plays important role in proper functioning of the body system. However, when this level increase from the normal level, it is alarming. High level of cholesterol should never be ignored, as it will let to several other heart related diseases. Given below is the right diet for the cure of high level of cholesterol in the body. |
| Foods Permitted
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Fruits - Fruits Permitted - All fresh fruits. Eat fruits with their skin ( like an apple or pears ) whenever possible
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Vegetables - All fresh vegetable particularly in dark, green, yellow vegetable which are high in vitamins and minerals. Also eat plenty of vegetables in raw form to ensure consumptions of good amount of fiber.
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Cereals, rice : Foods Permitted - Foods made from whole cereals. Egg. Whole wheat flour chappti, jowar, Bajari bhakri. Food to be Excluded - Items made from refined flour or Media.
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Pasta
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Nuts and seeds
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Vegetable oils are preferable to butter (see below)
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Snacks – Roasted Snacks like Kakhara,murmura, whole chana.
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| Foods to be avoided
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Dairy foods (whole milk, ice cream, creams), flavored co
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Fatty red meats
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Butter is not only high in fat, but saturated fat as well
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Oils are fat, although some may have lower saturated fat.
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Egg yolks, which are particularly high in cholesterol.
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Cheese (sorry, there are some that are better than others, though) Ghee, butter, margarine, coconut and palm oil, cream, lard, bacon fat,
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Processed meats (sausage, salami, hot dogs, bologna)red organs meats, shell fish, fried, smoked or salted fish and oil packaged canned fish.
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Canned fruits or fruits prepaid in Syrups.
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Items made from refined flour or Maida
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Avoid consuming fried vegetables or vegetables prepared in coconut, ground nut and cashew nut recipes.
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Seasonings and sauces containing mono sodium Glutamate or dressing containing egg yolk and oil like mayonnaise, butter, cream, oil.
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Avoid Fast Food burgers, tacos, fried dishes, egg dishes, vegetables Curry with lot of oil / ghee should be avoided.
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Whole dried condensed milk, milkshake from whole milk.full fat daily products ie.cheese, cream
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| Exercises :
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Exercise, mild walk, jogging are best ways to burn extra calories and high cholesterol. Exercises help in weight control, proper blood circulation, and proper functioning of different body systems. Different yogas for reducing cholesterol are vinyasa , hatha, and kundalini. Mild walking not only burns unwanted cholesterol, but also it helps in increasing the level of those cholesterol that are good for our health. Avoid sedentary habits, Do some exercise daily. Walk daily 3 kms |
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