3 tips to reduce cholesterol

Cholesterol always makes a spotlight conversation at the dinner table. We are always assessing our food based on whether it will be heart a.k.a cholesterolfriendly. But what is this cholesterol?

Cholesterol is a waxy substance found in your blood which your body needs to build healthy cells. But anything in excess is bad and so is cholesterol which in high levels can increase your risk of heart disease. Our liver naturally produces cholesterol which travels through the body with the help of proteins. Generally cholesterol will just move through your vessels, but sometimes may deposit in your body which can be highly dangerous as it can lead to heart attacks and strokes.




In order to keep your cholesterol levels in check, it's always a good idea to pay attention to what kind of fats you consume.

There are three kinds of fats..

• Saturated fats: These mostly occur in meat and dairy products. The instruct the liver to produce more bad cholesterol.
• Unsaturated fats: These are more common in plants, nuts, seeds, beans, and vegetable oils. Certain unsaturated fats can help increase the rate at which the liver reabsorbs and breaks down bad cholesterol.
• Trans fats: These are solidified vegetable oils. Manufacturers normally use an artificial process called hydrogenation to produce them. Fried food, 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 fats

Avoid trans fats – Fried foods, packed foods, pizza, burgers and baked foods, and pastries.

Take saturated fats but in limits – Butter, cheese, non veg foods, ghee, palm oil and coconut oil. You should not consume more than a spoon of saturated fats.

Foods to eat – good fats

Monounsaturated fats – olive oil, peanut oil, canola oil, walnuts, almonds, cashews, and avocados are a great choice. Polyunsaturated fats – seeds and tree nuts.

Yog aasana

Exercise is the best way to burn your excess cholesterol. Exercise has the greatest effect on triglycerides by lowering them, and on HDL ( good cholesterol) , the good cholesterol, by increasing it. Do Asanas that are dynamic in nature. Here are few asanas you can include in your daily routine:

1. Surya namaskar
2. Hastapadangustaasan lying
3. Ardha matsyendraasan
4. Plank pose
5. Pranayam

Excess cholesterol if unattended can lead to some fatal conditions. Take care of your food habits and stay heart healthy.

Authored by: Dr Hansaji Yogendra, The Yoga Institute