Your diet can increase or decrease your cholesterol level !

Most people know about Cholesterol. High levels of blood cholesterol can lead to blocked arteries. As you know, blood is supplied by the arteries to the heart and if it is blocked, a heart attack can occur. In the same way, if the artery that supplies blood to the brain becomes blocked, a stroke may occur.

Cholesterol is often portrayed as a dietary evil, nevertheless it is utmost necessary to life. In point of fact, the body needs cholesterol to make cell membranes, vitamin D, bile, sex hormones and nerve sheaths. These fall to serum cholesterol which is a waxy and fatlike compound and known as lipid. It does circulate in the blood stream. The liver makes about one gram each day, that is all the body needs.

The body does not need dietary cholesterol, which is found only in animal products. There are several factors like genetics, exercise and other components of the diet which influence how the human body processes dietary cholesterol. Surprisingly, some people consume large amounts but they have normal blood levels, on the other hand, some people consume very little but they have high blood cholesterol. 

GOOD AND BAD CHOLESTEROL

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Cholesterol molecules attach themselves to lipid carrying proteins, which is also called lipoprotein, when they travel through the blood stream. There are two types of lipoproteins which are the principal transporters of the cholesterol- low density lipoproteins (LDLs) and high density lipoproteins (HDLs). Most of the remainder is attached to HDLs, while the LDLs carry two-third of it.

LDLs are called ‘bad cholesterol’ because they tend to deposit cholesterol in the artery walls, leading to an increased risk of heart disease and atherosclerosis. On the other hand, the HDLs are known as ‘good cholesterol’ because they collect cholesterol from the artery walls and take it to the liver. In the liver it is metabolized and then eliminated from the body. Apart from these, there is a third type of cholesterol which is known as very low density lipoproteins (VLDLs). It carries a small amount of cholesterol and triglycerides.

FIND OUT CHOLESTEROL LEVEL

A blood cholesterol test measures the amount of cholesterol in the blood. This is expressed in two ways- in terms of milligrams (mg) of cholesterol per deciliter and secondly, millimoles (mmol) of cholesterol per liter. The multiplication factor 0.026 converts the milligram system to the millimole system.

A value below 200 mg/dl (5.2 mmol/l) is good, but, nonetheless, if it is more than 200 mg/dl, then there is a need to measure LDL and HDL levels. LDL levels must be below 130 mg/dl (3.5 mmol/l) while over 160 is absolutely not good and it can be a cause of a heart attack and coronary artery disease. On the other hand, HDL level must be at least 45 mg/dl and the higher.

HOW DIET CAN BE USEFUL

According to experts, dietary modification is appropriate if the cholesterol level is above 200 mg/dl. First of all, intake of saturated fats should be reduced. It can low blood cholesterol levels. Whole milk, full fat dairy products and tropical oils should be taken in a little quantity. In addition, tobacco and tobacco smoke should be completely avoided.

TOP FOODS TO LOWER CHOLESTEROL

Read more: Your diet can increase or decrease your cholesterol level !

Citrus fruits and onions have been shown to promote healthy cholesterol level. Soy protein which is found in soybeans, soy beverages and tofu helps to lower cholesterol level. Garlic is also beneficial in lowering cholesterol levels. Rich source of Omega 3 fatty acids such as salmon, tuna, sardines, mackerel and other cold water fish reduce the risk of heart disease by lowering blood cholesterol levels.

In addition to these, plant sterols, which are found in vegetable oils, sesame and sunflower oils, nuts and legumes, have been shown to lower cholesterol level when consumed as part of a heart healthy diet. At the same time, regular consumption of carrots is beneficial in lowering cholesterol levels.    

FOOD THAT CAN INCREASE CHOLESTEROL

Read more: Your diet can increase or decrease your cholesterol level !

  • Full fat dairy products like butter, cream and cheese which are high in saturated fats
  • Cookies, chocolates, pastries and cakes which are made with hydrogenated oils or tropical oils
  • Hard margarine and vegetable shortening which are high in trans fatty acid and saturated fats
  • Meat products and fatty meats especially salamis, marbled beef, bacon, hamburgers, pork and lamb chops and other cold cuts

FOOD THAT CAN LOWER CHOLESTEROL

  • Fruits especially apples, oranges, pears, bananas and dried fruits such as figs, prunes and apricots
  • Whole wheat, rye, pumpernickel, multigrain breads and rolls
  • vegetables such as kidney beans, sweet corn, garlic, onions, lima beans and other legumes, Tofu and other soy products
  • Nuts especially walnuts, almonds pecans and seeds like sesame seeds and sunflowers seeds
  • Olive oil, sunflower oil, cottonseed oil and non-hydrogenated soft margarine
  • Oatmeal and breakfast cereals which contain oat or rice bran

CONCLUSION

Apart from these, weight loss, regular exercise and stress reduction can also improve the LDL and HDL ratio and lower cholesterol. Moreover, moderate alcohol intake reduces the risk of heart attack because alcohol has ability to raise HDL level.

Top health benefits of Honey and Cinnamon

Did you know how much cinnamon and honey are beneficial for our health? In fact, the combination of cinnamon and honey has been used for centuries in Ayurveda and when natural ingredients are combined together in certain proportions, they work great to cure many conditions. One of such superb combination is honey and cinnamon. This combination has been used for centuries to promote general well being and cure many conditions and ailments. It is true that there is a lack of scientific evidence, nevertheless a number of people swear by this simple home remedy.

Read more: Top health benefits of Honey and Cinnamon

The health benefits of honey and cinnamon include its ability to promote a stronger immune system, digestive system, increase the health of the heart, bones, skin, teeth, and hair, as well as stimulate weight loss. It also helps in relief from itching, and the improvement of arthritis symptoms.

Honey and cinnamon are both nutritious foods and contain vitamins and minerals that help to maintain good health. They contain nutrients which include water, protein, fiber, sugars and various vitamins and minerals. Cinnamon contains a little level of fat.

Honey and cinnamon contain minerals such as calcium, iron, sodium, potassium, magnesium, phosphorus and zinc. In terms of vitamins, they contain vitamin C, B-6, folate, niacin and riboflavin. Cinnamon also contains vitamin A, E, D and vitamin K.

Together with these nutritional values, honey and cinnamon come with a number of health benefits:

Immune System: Honey and cinnamon paste is great for boosting the immune system, eliminating chronic fatigue and increasing the life span of people. It can also be used for treating colds and influenza. This is partially due to the antioxidants found in both honey and cinnamon which can combine to combat the free radicals in the body’s organ systems. In addition, it also reduces cough, if taken with lukewarm water.

Digestion: Honey and cinnamon can help to increase the health and functionality of the digestive system. It can remove gas from the stomach and intestine and treat stomachache, excess flatulence, indigestion and bladder infections. Regular consumption of cinnamon and honey will help in maintaining healthy digestion, which protects the gastrointestinal system from a number of more serious conditions.

Energy Booster: Cinnamon is rich in vitamin C, vitamin K, manganese, iron, calcium and fiber while honey is an excellent source of several minerals and vitamins and when they combined, make a good energy booster. For this, 1/2 tablespoon of honey with a little bit of cinnamon powder should be taken in a glass of water.

Digestion: Cinnamon and honey can remove gas from the stomach and intestine and treat stomachache, excess flatulence, indigestion and bladder infections. In addition, regular consumption of cinnamon and honey will help in maintaining healthy digestion, which protects the gastrointestinal system from a number of more serious conditions.

Heart Disorders: Honey and cinnamon are used for reducing cholesterol levels and thus providing additional protection to the health to your heart. A high cholesterol level can result in atherosclerosis or plaque buildup on the walls of arteries and vessels, thereby increasing the chances of a clot forming that can result in a heart attack or a stroke.

Skin Care: Paste of cinnamon and honey is much beneficial for skin. It can remove the acne and pimple problem. Since both have anti-bacterial, anti-inflammatory and anti-oxidant properties hence they cure eczema, ringworm and all types of skin infections.

Weight Loss: A mixture of honey and cinnamon in warm water is considered a good weight loss tool However along with this, a controlled diet and regular exercise are also mandatory.

Arthritis: Honey and cinnamon are also beneficial in providing relief from arthritis. Regular intake of honey and cinnamon paste helps to maintain bone health and relieves joint pain. A mixture of honey and cinnamon powder in warm water can also be taken as health booster.

Bad Breath: For fresh breath, one should gargle with one teaspoon of honey and cinnamon powder mixed in hot water. It can be done in the morning so that breath stays fresh throughout the day.

However, here it is worth-mentioning that all cinnamon is not good. Needless to say, always original cinnamon should be bought. The main identity of original cinnamon is, it should be thin and soft in appearance and light brown in colour. It should be bought from reputed shops only. In the same way, it is essential to take pure honey. According to experts, the best place to buy 100 percent pure honey is from a trusted local bee keeper. Nevertheless, this type of honey can be quite expensive and the bee keeper may be far away. Besides pure honey can be bought in the reliable local stores . Some regions have honey purity laws while other do not have. The laws issue honey standards that require the mention of added substances.