I am having total cholesterol 221 with and HDL 53 what should I include in my diet plan ?

Megha sable

8 months ago

I am having total cholesterol 221 with and HDL 53 what should I include in my diet plan ?

Others

Happy Tummy Expert

8 months ago

Dear Megha sable, Thank you for the question

Low Density lipoprotein(LDL) is considered as bad cholesterol and High Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Here are few guidelines that can be considered for Cholesterol

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Prefer lean meat (chicken, Fish) over full fat red meat.
Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
Foods rich in antioxidant containing carotenoids and vitamin E may potentially provide against cardiovascular benefit. Whole grains, fruits and vegetables are a good source of antioxidants.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.
Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week