There are three lipoproteins that are important for a healthy blood constituency- Low Density Lipoproteins (LDL), High Density Lipoproteins (HDL) and triglycerides. LDL has high cholesterol and low protein levels and is often termed as the bad cholesterol. HDL on the other hand is considered healthy as it contains more of proteins and less of cholesterol. Cholesterol is not as bad thing as most of us think. It is a naturally occurring substance produced by the liver and is required by the body in optimum levels for the proper functioning of the cells. Cholesterol tends to be carried by the fat cells (lipid cells) of the blood. An increase in cholesterol level thereby results in its unwanted accumulation on the walls of the arteries.

The lipid profile blood test is usually done to check the cholesterol level. The desirable level is below 200mg/dL. Any number above 240mg/dL needs immediate attention.

To keep your cholesterol level in check, incorporate the following foods in your diet:

1. Garlic and onions: Being rich in sulphur, these foods help to prevent the cholesterol particles from sticking to the walls of the artery. It is good to consume 2-4 fresh cloves everyday.

2. Get cracking: Munch on those walnuts to pump your HDL levels up. Almonds and cashews are other good options too, but don’t over-eat. One shot glass of nuts a day is an ideal measure.

3. Go easy on that oil: Coconut oil is known to have a high amount of cholesterol. Replace this oil in your kitchen with olive oil and also use it minimally.

4. Avocados: These are a blessing in disguise. Avocados are rich sources of MUFA (Mono Unsaturated Fatty Acid) and beta-isosterol, a beneficial plant-based fat, which has the property of reducing the absorption of cholesterol from the foods ingested. However avocados are high in calories and fat (300 calories and 30g of fat per avocado) – hence use them in moderation.

5. Drink your health:  Research has shown that drinking red wine made from high fibre grapes has the tendency to lower the cholesterol levels by 9%. A good reason to drink right? (PS: This ticket is only for red wine)

While you focus on eating the above mentioned foods along with a lot of fruits and vegetables, also remember to avoid the following foods that tend to make cholesterol levels shoot up.

·         Refined sugar

·         Vegetable oil rich in hydrogenated fat

·         Alcohol

·         Caffeine

References:

https://draxe.com/lower-cholesterol-naturally-fast/

http://www.prevention.com/health/how-to-lower-cholesterol-naturally/slide/2