diets

Question
i am 23 year old men, (India).My LDL cholesterol level is 120. how can i reduce the level of cholesterol?
please suggest me some diet to control  it.
also  give me foods which increase cholesterol level.

Answer
Dear Fasaluok,

First, I suggest you contact your doctor. He/She may wish to have you on medication.

OK, as far as cholesterol-busting foods go, I recommend oatmeal for breakfast -- not cooked in milk, but in water or almond milk. You can add a small handful of chopped walnuts and dried fruit to perk it up a bit.

Walnuts, flaxmeal, and oatmeal are all good for helping to lower cholesterol, but watch out for the fat in the walnuts. Only a couple of tablespoons a day are recommended. Walnuts, flaxmeal, avocados (high in fat, but good fats), flaxseed oil, and fish such as salmon work to raise your good cholesterol, the HDL number. If you get your ratio to a better place by cutting the LDL and raising the HDL, your doctor won't be as concerned.

The goal in reducing cholesterol is to cut out saturated fats. The biggest sources of saturated fats are in animal products, including dairy (unless it has zero fat) and eggs. If you decide to become vegan, I recommend investing in a few vegan cookbooks that use low-fat cooking techniques.

Oils such as sunflower, olive, and grapeseed oil are good in small amounts as well (one or two teaspoons per day, no more).

All this to say that sometimes we just cannot fight heredity. If you have a family history of high cholesterol and heart disease, you might try very hard with these techniques and see only a few points changing. At that point, you should consult your doctor regarding medications.

Hope that helps.

Best regards,
Deb

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