Tips to lower Cholesterol

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• Lose weight- obese people have higher risk of cholesterol imbalance. Losing as little as 2-4 kg of weight can also reduce considerable amount of cholesterol.
• Avoid having saturated fats present in red meat and dairy products. They increase bad cholesterol. Maximum of only 10 percent of your daily calories should come from saturated fats.
• Include healthier fats in your diet like leaner cuts of meat, low-fat dairy and monounsaturated fats that are present in olive, peanuts and canola oils.
• Avoid intake of trans fats found in packed and fried foods such as cookies, crackers and cakes.
• Eat whole grains- opt for grain breads, whole-wheat pasta, whole-wheat flour and brown rice.
• Eat more fruits and vegetables. They provide dietary fiber which lowers cholesterol.
• Have food items that are rich in omega-3 fatty acids- they lower cholesterol. Fish like salmon, mackerel and herring are good source of omega-3 fatty acids. Vegetarians can find omega-3 fatty acids in walnuts, almonds and ground flaxseeds.
• Exercise daily- even if for 30 minutes. There is no alternative to this.
• Quit smoking.
• Limit your alcohol intake.

Rishi Ayurveda Hospital & Research Centre