A fat choice

Maintain an ideal body weight
Obesity can result in low HDL-C and high triglyceride levels. Reduction in calories,fats,simple sugars,starches and increase in vegetables,fruits and fibre rich grains coupled with physical exercise is recommended.

Avoid abdominal obesity
Abdominal obesity metabolic obesity is a major risk factor for heart disease and abnormal blood cholesterol levels. It results from an excess of insulin blood glucose regulating hormone in the blood which may further lead to high blood triglyceride and LDL-C levels and low HDL-C levels.

Consume good fats
The best way to get fat in its most natural form is through nuts and seeds. Walnuts,peanuts,almonds,flax seeds,sunflower seeds,sesame,pumpkin seeds,watermelon seeds,cucumber seeds are wonderful as snacks and toppings.

Fatty fish and lean meats
Prefer lean meat and fatty fish salmon/hilsa as compared to fatty cuts of meat. Breast portion of chicken contains least amount of fat and cholesterol. Eating 2-3 fatty fish per week is helpful in reduction of blood pressure.

Low fat dairy
Many give up dairy because of fear of cholesterol. This is not necessary if you choose low fat dairy. Consume skimmed milk one per cent fat,non-fat or low fat yogurt,cottage cheese two per cent fat,low fat cheeses,low fat ice milk and butter milk. Soya milk can be substituted as part of the milk allowance.

Soluble fiber
Dietary fiber helps reduce cholesterol. Fiber enhances cholesterol excretion and reduces its availability in the liver to create cholesterol rich particles lipoproteins for release in the circulating blood. Rich sources of soluble fiber are oats,barley,daals,pulses,fenugreek seeds,psyllium husk,fruits and vegetables.

Plant sterols and stanols.
Plant sterols and stanols,also called phytosterols and phytostanols,lower blood cholesterol levels by partly blocking absorption of cholesterol in the gut. Common foods rich in sterols and stanols are unrefined plant oils like mustard,groundnut,sesame,corn,sunflower,olive and vegetable oils. Nuts,whole grains and legumes are also good dietary sources of phytosterols.

Probiotics
Evidence has shown that probiotics such as fermented milk and milk products yoghurt,buttermilk,lassi help in cardiovascular health by lowering triglycerides and LDL bad cholesterol.

Conjugated Linoleic Acid CLAs
CLA are found in the rumen of cows and other ruminants. They are present in their milk and other dairy products cheese/yoghurt. They are helpful in reducing cholesterol LDL- bad cholesterol and triglycerides and further lessen arterial plaque build up.

Glycemic Load
Recent studies suggest that total carbohydrates and dietary glycemic load intake is inversely associated with plasma HDL concentrations. Moreover,the body copes more easily with low glycemic index foods,which trigger slower and more modest changes in the blood glucose levels. Common foods with low glycemic index are barley,soybeans,pulses and daals,dairy products yoghurt,skim milk,fruits and vegetables except potatoes.

Functional foods
Smart foods such as oats,barley,millets,soybeans,amla,aloe vera,tumeric,neem,ginger,garlic,flaxseed,yoghurt,coloured vegetables and fruits etc. should be consumed.

Alcohol
In moderation alcohol has been shown to increase good cholesterol and has anti-clotting benefits. However,alcohol intake can increase blood pressure,cause irregular heart beats and hypoglycemia in diabetics. Alcohol may also raise blood triglyceride levels and body weight.

Lean cooking
Using healthy methods of cooking such as grilling,boiling,steaming,blanching,baking,sautéing and stir frying with minimal usage of oil/fat will help lower total fat intake.

Regular exercise
Regular exercise can raise blood HDL cholesterol. In case,cholesterol levels are abnormal due to familial or genetic factors,drug therapy in combination with diet and lifestyle measures is suggested.