Food To Avoid Cholesterol: Khoon mein maujood bad cholesterol humare liye musibat paida kar sakta hai, lekin kuchh khas superfoods khane se aisi pareshani ko aasani se kam ho jayegi.
Cholesterol Lowering Superfoods: Cholesterol accha aur bura dono ho sakta hai. Normal level par, ye sharir ke liye ek zaroori padarth hai. Halanki agar khoon mein iski maujoodgi bahut adhik ho jati hai, toh yeh ek silent killer ban jata hai jo logon ko dil ke daure ke khatre mein dalta hai.
Cholesterol sharir ki har koshika mein maujood hota hai aur khadya padarthon ko pachane, hormone banane aur vitamin D paida karne mein ahem natural function ko anjaam deta hai. Hamara sharir iska utpadan karta hai, lekin bhojan ke jariye bhi ise haasil kiya ja sakta hai.
Cholesterol 2 tarah ke hote hain:-
- Low-Density Lipoprotein (LDL) – Ise bad cholesterol bhi kehte hain.
- High-Density Lipoprotein (HDL) – Is good cholesterol bhi kehte hain.
Kitna hona chahiye bad cholesterol ka level?
-Iske liye aapko lipid profile test karana hoga.
-Agar LDL level 100 se kam hai toh chinta ki koi baat nahi.
-100 se lekar 129 mg/dL un logon ke liye sahi hai jinke sharir mein koi pareshani nahi hai, lekin heart disease walon ke liye ye khatarnak hai.
-130 se lekar 159 mg/dL ko border-line high level mana jata hai.
-160 se lekar 189 mg/dL high level hai.
-190 se lekar mg/dL ko bahut zyada high level mana jata hai.
Bad cholesterol ko kam karne wale 10 foods:
fiber-based foods ki sankhya zyada hain.
Oats
Jau
Sabut anaaj
Phaliyan
Baingan
Bhindi
Nuts
Canola oil
Soya-based foods
Fatty fish
Cholesterol ko control karne ke anya upay:
Healthy foods ke alawa aap kai tarah se khoon mein jame bad cholesterol ko kam kiya ja sakta hai. Iske liye aapko apni daily lifestyle aur routine mein badlav karna hoga. Halanki aap 4 baaton par khas taur se gaur karen:
Healthy diet le.
Regular exercise.
Smoking se karen tauba.
Vajan ko maintain rakhen.
Apni diet mein kuch badlav karke isko ko kam kar sakte hai aur apne dil ki sehat ko sudhar sakte hai:
Saturated fats ko kam karo. Saturated fats, mainly lal maas aur full-fat dairy products mein paye jate hai, jo aapke total cholesterol ko badha dete hai. Saturated fats ki khapat kam karne se aapka “bad” cholesterol yani LDL cholesterol kam ho sakta hai.
Trans fats ko hata do. Trans fats ko kai baar “partially hydrogenated vegetable oil” ke roop mein food labels par dekha jata hai, jo aam taur par margarine aur store-bought cookies, crackers aur cakes mein istemal kiya jata hai. Trans fats overall cholesterol levels ko badha dete hai. Food and Drug Administration ne partially hydrogenated vegetable oils ke istemal par Jan. 1, 2021 tak ban lagaya hai.
Omega-3 fatty acids yukt khane khao. Omega-3 fatty acids LDL cholesterol par prabhav nahi dalte hai. Lekin inmein aur dil ke liye fayde hai, jaise ki blood pressure kam karne mein madad karna. Omega-3 fatty acids yukt khane mein salmon, mackerel, herring, akhrot aur alsi shaamil hai.
Liquefiable fiber badhao: Liquefiable fiber cholesterol ki absorption ko aapke bloodstream mein kam kar sakta hai. Liquefiable fiber oatmeal, kidney beans, Brussels sprouts, seb aur nashpati jaise khano mein paya jata hai.
Whey protein add karo. Whey protein jo dairy products mein paya jata hai, isska fayda dairy se jude anek swasthya labho se milta hai. Adhyayanon ne dikhaya hai ki whey protein supplement ke roop mein diya jaye toh LDL cholesterol aur total cholesterol dono ko kam karta hai, sath hi blood pressure bhi kam karta hai.
Hafte ke adhikansh din vyayam karo aur sharirik gatividhi ko badhao:
Vyayam cholesterol ko sudhar sakta hai. Samany sharirik gatividhi se high-density lipoprotein (HDL) cholesterol badh sakta hai. Apne doctor ki salah se kam se kam 30 minute tak vyayam paanch din har hafte ya tej roop se aerobics gatividhi 20 minute teen din har hafte tak pahunch jao.
Sharirik gatividhi ko, chhote-chhote antaron mein din bhar mein kuch baar karne se aapka vajan kam hone ka shuruwat kar sakta hai. Yeh socho:
Dophar ke samay brisk walk karna
Kaam jaate samay cycle chalana
Pasand ki koi khel khelein
Sudhar banae rakhne ke liye, ek vyayam saathi dhoondhne ya ek vyayam group mein shamil hone ka vichaar karo.
Smoking chhod do.
Smoking chhodne se HDL cholesterol level sudhar jata hai. Iska fayda jaldi dikhta hai:
Cigarette ke chhidakne se 20 minute ke andar, aapka blood pressure aur dil ki dhadkan normal ho jati hai
Cigarette chhodne ke teen mahine ke andar, aapki rakt sanchar aur phuhe ki kriya sudharne lagti hai
Cigarette chhodne ke ek saal ke andar, aapki heart disease ka khatra ek cigarettewale se adha ho jata hai
Vajan kam karo.
Kuch extra kilo bhi high cholesterol ka karan ban sakte hai. Chote-chote badlav bade fayde la sakte hai. Agar aap meethi beverages peete ho, toh tap water peene par badal do. Air-popped popcorn ya pretzels munch karo – lekin calorie count ko bhi dhyan mein rakho. Agar kuch meetha khane ka man kare, toh sherbet ya fat-free candy jaise jelly beans try karo.
Apne daily routine mein jyada gatividhi ko shaamil karne ke tarike khojo, jaise ki elevator istemal karne ki bajaye stairs ka upyog karna ya office se thoda door parking karna. Kaam ke break mein chhutti ke waqt chalne ki koshish karo. Pakakar ya garden ka kaam karne jaise activities ko badhao.
Limit mein sharab piyo:
HDL cholesterol ke matra ko badhane ke saath-saath sharab ka vyasan kuch fayde jude hue hai – lekin yeh fayde utne mazboot nahi hai ki sharab ko wahi log peene ki salah di jaye jo pehle se peete hai.
Agar sharab peete ho, toh matra mein piyo. Swasth vyaktiyon ke liye, yeh mahilaon ke liye ek drink har din tak aur 65 saal se adhik umar ke purushon ke liye ek se jyada drink har din tak hai.
Zyada sharab peena gambhir swasthya samasya jaise ki high blood pressure, dil ka svasthya kharab ho jana aur stroke ke khatre ko badha sakta hai.
Regards;
Team “Sarkarikhabrein“