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High Cholesterol

Cholesterol is a waxy material found in your blood. Cholesterol need to build healthy cells, but sometime this cholesterol can increase your risk of heart when it’s on high levels of disease.

High cholesterol can grow fatty deposits in human blood vessels. Finally, these deposits grow, making it challenging for enough blood to flow through your veins. Sometimes, that causes a heart attack or stroke.

Cause of High cholesterol

Early-stage High cholesterol rarely causes any symptoms. Some of symptoms such as –

Cause of High cholesterol may include:

Cholesterol is accepted through human blood, involved to proteins. This lipoprotein is combination of proteins and cholesterol. Based on what the lipoprotein carries, there are different types of cholesterol. Such as –

  • High-density lipoprotein (HDL). Its “good” cholesterol, gets abundance cholesterol and returns it to your liver.
  • Low-density lipoprotein (LDL). Its “bad” cholesterol, carriages cholesterol particles during your body. This LDL cholesterol figures out in the walls of body’s veins, making them hard and thin.

Having a high triglyceride level can likewise build your danger of coronary illness.

Bad cholesterol Risk Factors

Smoking: Cigarette and other smoking materials damages the walls of human’s blood vessels. Also lower your level of HDL by Smoking, or “good,” cholesterol.

Humble Diet: Eating saturated fat, found in animal products (like red meat and full-fat dairy), and Tran’s fats, found in some commercially baked cookies and crackers and microwave popcorn, can increase your cholesterol level.

Obesity: 30 or greater body mass index (BMI) of puts someone at danger of high cholesterol.

Diabetes: High blood sugar contributes to higher levels of a dangerous cholesterol. High blood sugar also harms the lining of your veins.

Lack of Exercise: Exercise benefits improvement your body’s HDL. So very careful at daily Exercise.

Age: Since your body’s science changes as you age, your danger of elevated cholesterol climbs. For example, as you age, your liver turns out to be less ready to evacuate LDL cholesterol.

Mental pressure: Stress raises blood cholesterol levels over the long term. When some people are under stress, eating fatty foods console themselves.

High cholesterol Guidelines

Saturated fat: less than 7% of daily caloric intake

Total fat: less than 30% of daily caloric intake

Polyunsaturated fat: less than or equal to 10% of daily caloric eating found in vegetables, nuts, seeds, fish, leafy greens.

Cholesterol: less than 200 milligrams per day

Monounsaturated fat: approximately 10%-15% of daily caloric intake

Carbohydrates: 50%-60% of daily caloric intake

Prevention

Prevention of High Cholesterol:

We can easily prevent high cholesterol by maintaining a healthy lifestyle and healthy diet.

  • Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels. Make physical activity a part of each day. Take the stairs instead of the elevator, park a little farther away, walk to the store, or do jumping jacks during commercials. Exercise can help you maintain a healthy weight and can control the bad cholesterol. You should try to do regular exercise at least 30 minutes to 1 hour daily. Walking, running, skipping, aerobics, yoga etc. any kind of exercise can be beneficial,
  • Smoking is dangerous for increasing bad cholesterol and Smoking lowers HDL (good) cholesterol. By quitting, smokers can lower their cholesterol levels and help protect their arteries. Nonsmokers should avoid exposure to secondhand smoke.
  • Your body makes all of the cholesterol it needs, so you do not need to obtain cholesterol through foods. Eating lots of foods high in saturated fat and trans fat may contribute to high cholesterol and related conditions, such as heart disease. We should Limit foods high in saturated fat. Saturated fats come from animal products (such as cheese, fatty meats, and dairy desserts) and tropical oils (such as palm oil). Foods that are higher in saturated fat may be high in cholesterol.
  • A heart-healthy diet emphasizes fruits, vegetables, whole grains, poultry, fish and nuts, while reduction sugary foods and beverages. Eating this way may also help to increase your fiber intake, which is beneficial. A diet high in fiber can help lower cholesterol levels by as much as 10 percent.
  • Few green vegetable, fruits, nuts and seeds are extremely helpful to reduce the risk of high blood pressure. Regular consumption of foods like Gooseberries/Amalaki, Chives, Mushroom, Flax Seed, Pomelo, Papaya, Almonds, Basil Seeds, Pumpkin Seed, Sunflower Seed, Pumpkin Seed, Sunflower Seed, SESAME SEEDS, Black Seed, Garlic, Ginger, Green tea, Sweet potatoes, Broccoli, Walnuts, basil leaf, Guava, Ambarella fruit, Avocado, Cashew nuts, Fenugreek seed, Cabbage capsicum, etc. can reduce the risk of high cholesterol.

There are a few foods we should consume regularly besides our regular meals to prevent high cholesterol:

Sunflower Seed

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Gooseberries/Amalaki(Amla):

Gooseberries /Amalaki (Amla): The Amalaki or Indian gooseberry, commonly known as Amla in Asian sub-continent. Amla is undoubtedly a powerhouse of nutrients. Amla literally means “sour’’ but Amalaki is a great combination of sourness, bitterness and sweetness. Amalaki is a natural remedy long used in Ayurveda. Amalaki contains a number of substances thought to enhance […]

Chives

Chives are part of the allium family of vegetables and herbs. This family also includes garlic, scallions, onions, etc. In the Asian subcontinent, we commonly eat the onion or garlic chives. Commonly, Chives come in two types – onion chives (the most common chives) and Chinese chives (called garlic chives). While onion chives have hollow […]

Mushroom

Mushrooms are a superfood, and one of the most health-promoting foods on the planet. Mushrooms are an edible fungus that can provide several important nutrients. The many kinds of mushrooms have varying compositions and nutritional profiles. Mushrooms are packed with nutritional value. They are low in calories, are great sources of fiber and protein. They […]

Flax Seed

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Pomelo

Pomelo called “pummelo” is the largest member of the citrus family. This large, pale, green or yellow fruit has a pink, white or red inside that tastes like a slightly sweeter alternative to grapefruit. Pomelo is a citrus fruit that has a number of health benefits for people. For those people willing to do a […]

Papaya Fruit

Papaya is a fruit that can eat as a vegetable when it is green and it becomes a tasty, juicy fruit when it became soft tender and orange inside. Papaya is deliciously sweet with musky undertones and a soft, butter-like consistency; it is no wonder the papaya is reputably called the “fruit of the angels”. […]

Almonds

Almonds are among the world’s most popular tree nuts. They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals. Almonds can be consumed on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk. 1-ounce (28-gram) serving of almonds contains:   Fiber:5 grams Protein: […]

Basil Seeds

Basil seeds are extracted from the seeds of Ocium sanctum (Basil) plant which is black in color. The health benefits of basil seeds are numerous. They look similar to sesame seeds but are black. The type that you eat typically comes from sweet basil plants; which is the plant commonly used to season foods. It […]

Sesame Seeds

Sesame seeds (তিল বীজ) are a great source of iron & mineral that many people, especially menstruating females could use more of. Sesame seeds are commonly consumed in Asian countries and also in western countries as part of a paste called tahini. Similar to other seeds, they contain a wide amount of nutrient. “1 ounce […]

Black Seed/ Black Cumin/ Black seed oil

Black seed is a famous seed that also considers as masala for cooking. People around the world have used black seed (কালজিরা) for making medicine for over thousands of years. Black seeds are using for the treatment of headaches, toothache, asthma, arthritis, and diabetes from ancient times. Today, the black seed is most commonly used […]

Garlic

Garlic is an herb or masala that is grown around the world but it is a very famous masala among the Asian countries.Garlic is  commonly used for the health conditions related to the heart and blood system. These health conditions also include high blood pressure, high levels of cholesterol or other fats  in the blood […]

Ginger

Ginger is among the healthiest and one of the most delicious spices on the planet. It is actually a special type of root that grows under the soil. We use ginger in many dishes every day. It is over loaded with nutrients and bio active compounds that have powerful benefits for your body and brain. […]

Green Tea

Green tea is a popular beverage consumed worldwide. In recent years, it has also gained popularity as a health drink. Green tea is made from non-oxidized leaves and is one of the less processed types of tea. It therefore contains the most antioxidants and beneficial polyphenols. Green tea contains a number of bio active compounds […]

Sweet Potatoes

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. They have a thin, brown skin on the outside with colored flesh inside. Potatoes and Sweet Potatoes are not same in nutrients value. They may both be called ‘potatoes’, but sweet and white potatoes are not actually related. Botanically, the sweet potato belongs to […]

Broccoli

When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok-choy, cabbage, collard greens, rutabaga, and turnips. If you are trying […]

Walnut

Walnuts have been a beloved food for thousands of years. They grow in a bronzed shell about the size of a golf ball with a seam around the center. Torn apart the shell at the seam, and inside you will find the bumpy, golden brown nut. Walnut skin sometimes has a slightly bitter flavor, but […]

Basil Leaf

Basil or Holy Basil leaf is an herb belonging to the mint family. Basil leaf offered benefits include reducing inflammation, and it is said to have anti-aging and antibacterial properties. There are a few types of basil plants. The most popular are sweet basil, lemon basil, holy basil, and Thai basil. Though there are some […]

Guava

Guavas are tropical trees originating in Central America. Guava is a traditional remedy for a range of health conditions. Researches have shown that guava fruits and leaves may have a number of benefits in human health. Guava fruits are amazingly rich in antioxidants, vitamin C, potassium, and fiber. This remarkable nutrient content gives them many […]

Ambarella Fruit

Ambarella Fruit tree a tropical tree with an edible fruit. It contains a fibrous pit. With a crunchy flesh, the fruit may be eaten raw, but a little sour. In certain places unripe fruit of Ambarella is eaten with salt, sugar, chili, mastered oil etc.  1 Ambarella Fruit Contains: Water 60-85 grams Protein 5 to […]

Avocado

Avocados are a tasty fruit with a creamy texture and it grows in warm climates.It has a big stone like seed inside it. Health benefits of Avocado include improving digestion, decreasing the risk of depression, and protection against cancer. The avocado is a  unique fruit that can be use as salad, vegetable and fruit. While […]

Cashew Nut

Cashews are a type of nut with a soft consistency and sweet flavor. They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. Cashews are kidney shaped seeds used in various cuisines such as Indian, Pakistani, Chinese, Thai, and more.   1 ounce of raw cashews (28.35 grams) […]

Fenugreek seeds

Fenugreek (মেথি) is an herb used in making medicines. It is a very common ingredient in Indian dishes and often taken as a food supplement. Fenugreek is an interesting herb with various uses and has many potential health benefits. 1 tablespoon of fenugreek(মেথি) seeds contain: Fiber: 3 grams Protein: 3 grams Carbs: 6 grams Fat: 1 gram Iron: 20% of […]

Pumpkin Seed

Pumpkin seeds are extremely good for heart health. Pumpkin seeds are one of the most commonly consumed types of seeds and are very good sources of phosphorus, monounsaturated fats, and omega-6 fats, anti-oxidants, anti-cancerous elements.  “1 ounce (28 gm.) of pumpkin seeds contains:“ Calories: 151 Fiber: 1.7 grams Protein: 7 grams Monounsaturated fat: 4 grams Omega-6 fats: 6 grams Manganese: 42% […]

Cabbage

Cabbage, which is often taken into the same category as lettuce because of their similar appearance, is actually a part of the cruciferous vegetable family. Cabbage is a leafy green, red, or white vegetable that is grown annually. The cabbage may help protect against radiation, prevent cancer, and reduce heart disease risk. There are more […]

Capsicum/Bell pepper

Bell peppers (Capsicum annuum) are fruit/vegetables that belong to the nightshade family. They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Capsicums come in various colors, such as red, yellow, orange, and green. Capsicums/ bell peppers can be eaten either raw […]

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