Taking care of your health is becoming a major challenge in today's world. Cholesterol levels in the body are one of the main reasons for the high incidence of heart-related diseases. So today I will tell you exactly what cholesterol is and what its role is in our body.

Every element of the body is very important for good health. If any factor is more or less, its effects on health are visible. This is suitable for cholesterol. Cholesterol is very beneficial for your body Cholesterol is a body fat-like substance that provides energy to the cells.

The liver organ produces the fatty substance Cholesterol; it is useful in working the body well. It is also needed for the body, but its high risk increases the risk of heart attack and stroke.

There are two types of cholesterol

Two types of Cholesterol in the body one is LDL (Low-Density Lipoprotein) and another one is HDL (High-Density Lipoprotein).

LDL

LDL is considered bad cholesterol; its main work is to transport cholesterol from the liver to the cells. It carries cholesterol from the liver to the cells. If its quantity is high then it gets collected in the cells and causes damage. Due to this, the flow of blood is not done properly.

HDL

HDL is considered good cholesterol because it keeps the heart healthy and avoids heart problems and stroke problems. According to experts, it prevents heart disease and stroke. HDL's main function is carrying cholesterol from cells to the liver.

If your body has high cholesterol, it is not correct; because this will increase the risk of heart disease. Cholesterol can be controlled if you include essential things in the diet.

How to Reduce Cholesterol?

Oats

Oats are high in fiber and it also contains beta-glucan which cleans the intestines and relieves constipation. Therefore, oats should be used in the diet. Oats help lower bad cholesterol.

Olive oil

Cholesterol raises most because of the oil. Using olive oil can lower cholesterol by up to 8 percent compared to normal oil. Consuming olive oil lowers your 'bad' cholesterol. So it helps to increase your 'good' cholesterol. This oil is low in fat and should be used in the diet. So the heart also stays healthy.

Dry fruits

Fiber is found in almonds, walnuts, and pistachios; these food items are supported to reduce bad cholesterol and increase good cholesterol. Eating walnuts after meals reduces the risk of heart disease.

Consumption of fish

Eating fish in the diet keeps the heart healthy. It contains omega-3 fatty acids. So it benefits the heart. Fish oil can overcome sudden death. It is important to eat fish at least twice a week to lower cholesterol.

Whole grains

Whole grains must be added to the daily food diet. It benefits the body a lot. Eating whole grains germinated reduces the risk of heart disease.

Coconut oil

Coconut oil is considered to be a beneficial home remedy for high cholesterol. However, it contains saturated fats. Coconut oil contains lauric acid which helps in raising HDL ('good' cholesterol) and improving the LDL / HDL ratio.

Orange juice

Drinking fresh orange juice daily naturally helps a lot in lowering blood cholesterol levels as it has the properties of vitamin C, folate, and flavonoids. The study found that drinking 750 ml of pure orange juice daily increases HDL cholesterol, and triglycerides and decreases the LDL / HDL ratio in hypercholesterolemic patients. Orange juice has sterol properties which makes it even more effective. Studies have shown that taking about 3 grams of phytosterols a day can lower your total cholesterol by 11% and LDL by 15%.

Coriander seeds

Boiling coriander seed powder in a cup of water and drinking it twice a day also lowers cholesterol.

Onions

Red onion is quite beneficial in controlling high cholesterol. Mix one teaspoon of honey in one teaspoon of onion juice and consume it.

Amla

Mix one teaspoon of dried amla powder in a glass of warm water and drink it in the morning, it lowers cholesterol.

Apple cider vinegar

Apple cider vinegar supports reducing your total cholesterol and triglyceride levels. At the same time, it is an effective home remedy used for high blood pressure, latent disease, respiratory infections, and many other ailments.

Lemon

Lemons and other citrus fruits are naturally loaded with a huge amount of vitamin C. Being soluble fiber, these fruits prevent LDL cholesterol from entering the bloodstream. These citrus fruits also contain enzymes that expel bad cholesterol from the body by speeding up the process of metabolism. Benefits of Lemon

Soybean

Consumption of soy milk, curd, or tofu made from soybeans lowers the level of LDL cholesterol. These substances help the liver to flush out LDL cholesterol and increase good cholesterol (HDL). Taking 25 grams of soybean in a day can reduce LDL cholesterol to a great extent. It helps in lowering bad cholesterol by 6%.

Beans

Eat beans to lower LDL cholesterol. If you include half a cup of beans daily in your diet, it is great for your heart. It reduces the amount of cholesterol by 5-6 percent. It meets the need for fiber.

Spinach

Eat plenty of spinach. Spinach contains thirteen flavonoid principles. It protects against cancer, heart disease, and osteoporosis. So if you have high cholesterol, eat half a cup of spinach daily. This will prevent the heart from the risk of a heart attack.

Other essential measures to control cholesterol

• Reduce obesity
• Quit smoking
• Avoid alcohol
• Exercise regularly
• Eat nutritious food

Conclusion

Always be careful while eating once a cholesterol problem occurs. To get rid of cholesterol, it is very important to know the right diet to follow in your daily life. To reduce bad cholesterol, it is necessary to include the above-mentioned foods in your daily food diet. It reduces the bad cholesterol level and supports raising good cholesterol.