Cholesterol is always a topic of discussion at the dinner table. We always evaluate our food on the basis of whether it will be good for the heart i.e. cholesterol or not. But what is this cholesterol?Cholesterol is a waxy substance found in your blood that your body needs to build healthy cells. But too much of anything is bad, and so is cholesterol, high levels of which can increase the risk of heart disease. Our liver naturally produces cholesterol which circulates throughout the body with the help of proteins. Normally cholesterol moves through your blood vessels, but sometimes it can get deposited in your body which can be extremely dangerous as it can lead to heart attack and stroke.To keep your cholesterol levels under control, it’s always a good idea to pay attention to what types of fats you consume.There are three types of fat..
- Saturated fats: These are found mostly in meat and dairy products. This instructs the liver to produce more bad cholesterol.
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unsaturated fat : These are more common in plants, nuts, seeds, beans, and vegetable oils. Some unsaturated fats may help increase the rate at which the liver reabsorbs and breaks down bad cholesterol. - Trans fats: These are solid vegetable oils. Manufacturers usually use an artificial process called hydrogenation to produce these. Fried foods, baked foods, and packaged foods often contain trans fats.
To reduce cholesterol, it is best to avoid saturated fats and trans fats and consume unsaturated fats in moderation.Foods to Avoid – Bad FatsAvoid trans fats – fried foods, packaged foods, pizza, burgers and baked foods, and pastries.Consume saturated fats but in limited quantities – butter, cheese, non-vegetarian food, ghee, palm oil and coconut oil. You should not consume more than one teaspoon of saturated fat.Foods to Eat – Good FatsMonounsaturated fats – olive oil, peanut oil, canola oil, walnuts, almonds, cashews and avocados are great choices. Polyunsaturated fats – seeds and tree nuts.yoga asanasExercise is the best way to burn your excess cholesterol. Exercise has the biggest impact on that by reducing triglycerides and increasing HDL (good cholesterol), the good cholesterol. Do such asanas which are dynamic in nature. Here are some asanas that you can include in your daily routine:
- Surya Namaskar
- Hastapadangustasana lying down
- Ardha Matsyendrasana
- plank pose
- Pranayama
If excess cholesterol is not taken care of, it can lead to some fatal conditions. Take care of your eating habits and keep your heart healthy.Author: Dr. Hansaji Yogendra, The Yoga Institute
