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Strategies for Reducing Cholesterol

Strategies for Reducing Cholesterol

Man has made amazing progress over the years and in all areas, things are constantly improving. However, the quality of food eaten in urban cities all over the world has worsened.

Cholesterol: A national problem

The urban population has turned to eating more refined foods and refined sugars that remove essential nutrients from our food supply and cause a whole range of degenerative diseases. It is this nutrient deprived type of food that plays havoc with our system and upsets the ability of our body to handle cholesterol correctly.

Cholesterol by itself is an essential substance, and it is harmless as long as it doesn’t get organised. Increasing number of free radical are produced in the body due to pollution stress, and everyday metabolic procedures of our bodies. These free radicals oxidize cholesterol and start the process of heart disease.

Antioxidants are your friends

When we are adequately nourished we can control the free radicals by a series of nutrients and enzymes known as antioxidants. Antioxidants are found in fruits, vegetables, whole grains, whole pulses, legumes, nuts and seeds.

A well nourished body can prevent oxidation of fat with the help of antioxidants like, vitamin C, Vitamin A, Vitamin E, selenium, chromium etc. But when healthy wholesome food is replaced by refined flours, like Rumali Roti, Nan, White Bread, biscuits made from maida, Burgers, Pizzas, Pav ( as in bhaji) and refined sugars as in pastries, chocolates, cakes, soft drinks, ice-creams and refined vegetable oils. It is only then that the body is deprived of its valuable nutrients and if loses its ability to handle free radicals which cause damage at the cellular level, change our fat and sugar metabolism, affect us as the hormonal level and cause many degenerative diseases including high cholesterol levels.

There is mounting evidence that dominating all refined processed foods, smoking, increasing our antioxidant intake and limiting alcohol to 4 drinks a week (avoid if possible) can be the real solution to prevent heart disease. The fore most concern in preventing heart disease is to reduce blood cholesterol levels. If you are suffering from high cholesterol, make a beginning by following this diet for two weeks.

The Diet Solution

Breakfast

  • 1 cup tea (no sugar, 2 tbs. low fat milk)
  • 1 glass carrot juice
  • 1 to 2 bowls papaya

Lunch

  • 2-4 oat bran + oatmeal chappaties ( 3 tbs. Oat bran, 1 tbs. Oatmeal per chappati)
  • 2 cups of any vegetable
  • 2 cups raw salad
  • 150gms. fish (alternate days)

Tea

  • 1 cup tea (no sugar, 2 tbs. low fat milk)
  • Apples or pomegranate or oranges

Dinner

  • 2-4 at bran + oatmeal chappaties (3 tbs. Oat bran, 1 tbs. Oatmeal per chappati)
  • 1-2 cups any vegetable
  • 1 cup whole channa or rajmaStrategies for Reducing Cholesterol | Health Total or green mung
  • 1 cup raw salad

Please note that all vegetables should be cooked in 2-3 tbs. of olive oil.

What more you can do

It is advisable to begin 30 minutes walk for at least 4-5 days in a week. Preferably no alcohol in the first two weeks but if you must then red wine is permissible about 4 glasses per week. In case you are suffering from one or more other medical problems or if you are on any medication, it is advisable that before attempting any diet please consult your family physician.

If you have any queries regarding this diet, feel free to give us a call on our toll-free number 1800 266 0607 to chat with our health experts.

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