When cholesterol in the blood rises, the risk of heart attack and stroke increases. Yet even with careful eating, it is hard to cut cholesterol out of the daily diet entirely, and a family history of cholesterol makes it an even bigger worry. So is there no way to live free of high cholesterol? There certainly is. The right diet and lifestyle are effective in controlling cholesterol levels, or in reducing them where there is a tendency to high cholesterol.

Carbohydrate intake needs to be reduced. Oats, barley and maize should be eaten more than rice and roti. To keep bad cholesterol in check, eat more foods containing vitamin C and beta-carotene, such as apples, oranges, strawberries, guavas, blackberries, cabbage, pumpkin, carrots and broccoli.

Nuts of any kind, especially almonds and walnuts, are also very helpful in lowering cholesterol. The diet should include plenty of green vegetables and fruit of all kinds. Garlic plays a very effective role in lowering cholesterol. Instead of red meat, eat chicken one day a week and eggs two or three days a week. Fish of any kind, however, can easily be eaten every day.

Cooking oil plays a very important role in reducing cholesterol risk, so the cooking method and oil must be chosen correctly. Oil that has been used once for cooking should not be used again, as this destroys its qualities and harms the body.

All kinds of oil should be used in combination: if a household needs 6 litres of oil, it can use 2 litres of mustard oil, 2 litres of sunflower oil and 2 litres of olive oil. A balanced mix of saturated, unsaturated and polyunsaturated fats in the diet is best.

When going out, try to take food from home. If you must eat out, dry puffed rice or chickpeas are options. Remember that medication is given when cholesterol in the body rises, but regular walking, the right diet and staying free of worry keep cholesterol largely under control. To keep cholesterol in check, brisk walking for 30 minutes at least four days a week is needed. Blood pressure, diabetes and weight must be kept under control. Give up smoking and any kind of addiction.

Vanaspati-type foods, cold drinks or any soda-type beverages, ice cream, cake, pastry, chocolate, sweets and bought fruit juice raise cholesterol levels. All kinds of fried food, maida flour, packaged foods and any foods containing trans fats must also be avoided.

Source: Dhaka Times. First published in Bengali on The Agro News.