Keep heart diseases at bay by checking on your cholesterol levels

By  ,  Onlymyhealth editorial team
Jul 01, 2014

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Quick Bites

  • Avoid saturated fats completely.
  • Choose whole grains to control blood sugar level.
  • Opt for fresh foods over frozen or canned food items.
  • Eat small meals instead of eating twice a day.

Putting a limit to your cholesterol level works like a magic wand for your overall health. No one would like to cut down on the lip smacking cheeseburgers and mouth watering pasta dishes. But, when you actually do it, the sacrifice proves to be worth it. Controlling cholesterol means preventing heart-related conditions. At times usual healthy diet can suffice but, sometimes you may have to make changes to your diet in order to have a healthy cholesterol level.

Here we give you few ways with which you can put your cholesterol level under check.

Cholesterol Level Prevention


Foods containing high saturated fats content must be avoided completely. An increase in saturated fat content in the body means an increased low-density lipoprotein (LDL) level. On one hand the trans fat foods increase the LDL levels on the other hand it decreases the high-density lipoprotein (HDL) level in the body. Eliminate foods which contain trans fat and replace them with unsaturated fats which can be found in fish, nuts, and vegetable oil.

Whole Grains

When you choose whole-grain breads, pasta, and cereal you save your body from a turbulent blood sugar level. Also, whole grains make you full for longer and bring down the LDL level in the body as they are a rich source of fiber in the body.

Fruits and Vegetables

Canned foods can shoot up your cholesterol levels dramatically so, it is always advisable to opt for fresh foods over processed or frozen foods. Eat fresh fruits and vegetables instead of packed potato chips. Similarly, choose healthier dairy options like fat-free milk instead of whole milk or low-fat yoghurt instead of yoghurt loaded with sugar.

Cholesterol Level Prevention

Seek Medical Help

When you notice no significant change in your cholesterol level despite all the lifestyle changes, it’s time for you to seek medical help. Consult your doctor to bring down the cholesterol level to normal.

Eat Small Meals

A study has found that people who eat 6 small meals a day have significantly lower cholesterol level than people who eat twice a day. Eating less at a time also decrease the risk of coronary heart disease by 10-20 per cent.


If you want to keep your cholesterol level under check, sipping a glass of wine every evening with dinner can shoot up your HDL level. Choose red wine over others to control your cholesterol level.

If you want to keep heart diseases at bay, having a healthy cholesterol level is a must.

Image courtesy: Getty Images

Read more on High Cholesterol Prevention.

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