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  • Triglycerides: Good HDL - Good Cholesterol Above 60 Below 130 Below 150

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    venkat6
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    This document provides guidelines for maintaining healthy cholesterol, triglyceride, and HDL levels. It recommends foods and lifestyle habits to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, such as olive oil, nuts, eggs, oats, fish, and legumes. It also identifies foods and habits to avoid like smoking, soft drinks, butter/cheese, fried foods, and whole milk. The document encourages replacing refined grains with whole grains and incorporating more traditional Indian foods into one's diet.

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    about food

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    Food

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    This document provides guidelines for maintaining healthy cholesterol, triglyceride, and HDL levels. It recommends foods and lifestyle habits to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, such as olive oil, nuts, eggs, oats, fish, and legumes. It also identifies foods and habits to avoid like smoking, soft drinks, butter/cheese, fried foods, and whole milk. The document encourages replacing refined grains with whole grains and incorporating more traditional Indian foods into one's diet.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    36 views1 page

    Triglycerides: Good HDL - Good Cholesterol Above 60 Below 130 Below 150

    Uploaded by

    venkat6
    This document provides guidelines for maintaining healthy cholesterol, triglyceride, and HDL levels. It recommends foods and lifestyle habits to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol, such as olive oil, nuts, eggs, oats, fish, and legumes. It also identifies foods and habits to avoid like smoking, soft drinks, butter/cheese, fried foods, and whole milk. The document encourages replacing refined grains with whole grains and incorporating more traditional Indian foods into one's diet.

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    © All Rights Reserved
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    of 1

    GOOD

    BORDER

    NO GOOD >>DANGEROUS

    above 60

    40-60

    below 40

    LDL - Bad Cholesterol

    below 130

    130 - 160

    above 160 >> 190

    Triglycerides

    below 150

    150-200

    Above 200 >> 500

    HDL - Good Cholesterol

    FOODS THAT LOWER LDL & IMPROVE HDL

    FOODS THAT MUST BE AVOIDED/ BANNED


    Smoking

    JUST QUIT' or regret later. Absolutely no


    short cuts.

    Extra Virgin Olive Oil, Groundnut Oil

    EV Olive oil - one or 2 table spoon a day. raw is


    better.( like Dip idli in it, or add for Paruppu
    podi). Do not cook.

    Soft drinks

    Plain water is better. Or replace with


    unsweetened drink. Thin butter milk
    (moure), Coconut water ( Ilaneer), Barley
    water, Seeraga water, lemon juice.

    Almonds, Walnuts,Pista, Hazelnut,Sunflower


    Seeds, Fig (athipazham)

    combined, half handful every day. All are equally


    good. Evening or before dinner will help to eat
    less.

    Egg Yolk

    Egg white is good. Go for Egg white


    omelette .

    Oats, Fish (steamed/baked)

    Oat meal for breakfast is easy to adopt

    Legumes/Green Beans (avarai), Soya, Dried beans


    all are well indroduced in our Indian cooking
    ( payaru ) ,Barley

    Butter / Cheese

    Apple, Pear, Watermelon, Pomogranate,


    Blueberries

    Eating fruit is better than clear Juice.

    Ice creams / Cream

    Garlic, Brocoli, Avacado, Onion, Tomato, Carrot,


    Bottle Guard, Aloe vera

    Garlic - just crush & add at the end of cooking.


    Ofcourse raw is better.

    cake

    Sprinkle on food. not more than 4 table


    Linseed ( Aali vidhai) powder , Venthaya podi (fenu
    spoons/day . Read Raj's earlier superb article
    greek) powder
    on managing Diabetes.

    Shrimp/Prawn

    Green Tea, Red wine, Low fat Yogurt

    2 to 3 cups of Green tea a day.

    Mutton

    Dark Chocolate, Apple Cedar Vinegar

    One table spoon of AC Vinegar in 100ml water,


    immediately after lunch & Dinner can do
    wonders. If lunch ends with yogurt, it can be
    skipped.

    Any Fried Items

    General: Replace polished rice/wheat with raw


    rice( kaikutthal arisi), ragi, kambu & thinai/saamai
    Bring back ' Grandma's menu' in to our
    (already extinct in our agri), patchai/thattai payaru,
    kitchen. Unave Marunthu.
    Kollu, manathakkali/keela nelli/ pulicha/ vallarai/
    murungai/agathi keerais.

    Wholemilk

    Some say these cholestral does not affect.


    Why to take risk. Just avoid.

    Replace with Low fat/ Hi Calcium milk. Or


    Skimmed milk if you can.

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