Categories: Health aur Care

Cholesterol Kam Karne Wale 10 Foods

Cholesterol badhne ki problem aksar unhealthy lifestyle jeene ki vajah se hoti hai jaise bahut jyada tale-bhune aur fat se bharpur khane ko khana aur exercise aur physical activity aadi na karna.

High cholestetole ke anya karan hai – motapa, smoking, sharab, umra badhna (umra badhne ke sath-sath nase bhi sikudne lagti hai), genetics aur kuch bimariyo ke karan jaise diabetes, high blood pressure aur kidney ya liver disease aadi.

Cholesterol khoon me paya jane wala ek fat product hota hai jiska kaam hota hai cells ko banana, handle karna aur suraj se vitamin D lena.

Lekin jab body me cholesterol ki quantity ek seema se jyada ho jati hai to yah body ko nuksan pahuchane lagta hai aur kai gambhir problems ho janm de sakta hai. Body me jarurat se jyada cholesterol badhne ko medical language me hypercholesterolemia kahte hai. Yah extra cholesterol khoon ki naso ki deewaro me jama hone lagta hai jiske karan khoon ke circulation me rukavat paida hone lagti hai aur heart disease hone ki possibility badh jati hai.

Amtaur par khoon me cholesterol ka level 200mg/dL se kam hona chahiye. 200 se 239 mg/dL ki quantity khatre ki shuruat mana jata hai aur jab yah quantity 240 mg/dL se jyada ho jati hai to vyakti ko high cholesterol ki problem ho jati hai.

Yaha par 10 sabse kargar gharelu products diye ja rahe hai jinko khane se high cholesterol ko control kiya ja sakta hai –

1. Dhaniya ke beej (coriander seeds)

Research se yah pata chala hai ki dhaniya ke beej total cholesterol, LDL (bad cholesterol) aur triglycerides ke level ko kam karne me help karte hai. Dhaniya ke beejo me hypoglycemic effects bhi hote hai jo diabetes ko control karne me help karte hai.

  • Do chammach dhaniya ke beejo ke powder ko ek cup pani me milaye.
  • Ab is mixture ko ubaal kar chhan le.
  • Ab is pani ko din me do baar piye.
  • Aap isme dudh, sugar aur elaichi milakar apni rojana ki chaay ki jagah bhi le sakte hai.

2. Pyaj (onion)

High cholesterol ko control karne me laal pyaj kafi faydemand hoti hai. Hongkong me hui ek research ke anusar laal pyaj bad cholesterol ko kam karke good cholesterol ke level ko badhati hai. Isse heart disease hone ki possibility kafi kam ho jati hai.

  • Ek-ek chammach pyaj ke ras aur shahad ko mila le. Ise roj ek baar le.
  • Ek pyaj ko bareek katkar ek cup chhachh me daal de. Upar se ek chauthai kali mirch daal de aur achhi tarah se ghol le. Is mixture ko regularly le.
  • Apne khane me pyaj, adrak aur lahsun ko regularly istemal kare.

3. Amla

Amla body me natural hypolipidemic agent ki tarah kaam karta hai aur serum me lipid ki quantity ko kam karta hai. International Journal of Medical Research and Health Science me publish hui ek research ke anusar amla ke hamari body par antihyperlipidemic, anti-atherogenic aur hypolipidemic effect hote hai.

  • Ek chammach sukhe amla ke powder ko ek glass garm pani me mila le.
  • Ise roj subah khali pet piye.

4. Seb ka sirka (apple cider vinegar)

Seb ka sirka hamari body ke total cholesterol aur triglycerides ke level ko kam karne me help karta hai. Iske sath hi yah other problems jaise acid reflux, high blood pressure, gout, saans ke infection ko thik karne ka achha gharelu ilaj hai.

  • Ek chammach organic apple cider vinegar ko ek glass pani me mila le.
  • Ise kam se kam ek mahine ke liye din me do baar le.

Aap dhire-dhire apple cider vinegar ki quantity ko do chammach tak badha sakte hai. Yadi apko iska swad pasand nahi hai to ise santre ke juice, apple juice, angur ke juice aadi me milakar le.

5. Santre ka juice

High cholesterol ko naturally kam karne ke liye roj 3 cup santre ke juice ko peena kafi kargar nuskha hai. Kyonki isme bahut jyada vitamin C, folate aur flavonoids hote hai.

American Journal of Clinical Nutrition me publish hui ek research ke anusar roj 750 mL santre ka juice peene se high cholesterol ke marijo me good cholesterol ka level badhta hai jisse unke bad aur good cholesterol ka proportion thik ho jata hai.

Sterol se bharpur santre ko lene ke aur bhi kai fayde hai. Research se yah pata chala hai ki roj 3 gm phytosterols ko lene se cholesterol ka level 11 se 15% tak kam ho jata hai. Isliye ho sake to sterol se bharpur santre ko regularly le.

6. Nariyal ka tel

Fatyukt hone ke bavjud nariyal ka tel high cholesterol me faydemand mana jata hai. Isme lactic acid hoti hai jo HDL (good cholesterol) ki quantity ko badhane me help karti hai aur LDL/HDL ke proportion ko thik karti hai.

Roj organic nariyal ke tel ki ek se do chammach quantity ko apne khane me shamil kare. Refined ya processed nariyal ke tel ka upyog na kare.

7. Oatmeal

Roj ek katori oatmeal ko khane se cholesterol ke level ko kam karne me kafi help milti hai. Isme ghunalshil fiber paya jata hai jo cholesterol ke absorption ko kam karta hai aur bad cholesterol ko ghatata hai.

Ek katori oatmeal me lagbhag 3 gm ghulanshil fiber aur beta-glucan hota hai.

8. Machhli ka tel (fish oil)

Machhli ke tel me omega-3 fatty acids hoti hai jo triglyceride (blood me paya jane wala fat) ko kam karti hai aur dil ki bimari hone se bachati hai.

Roj lagbhag 2 se 4 gm fish oil le. Yadi aap vegetarian hai to fish oil ki jagah alsi ke beejo ko le, inme bhi bharpur omega-3 fatty acids hote hai.

9. Red yeast rice

Red yeast rice me monacolins naam ka compound paya jata hai jo cholesterol ko synthesis ko rokkar uske level ko kam karne me help karte hai. China me ise purane se time medicine ke rup me istemal kiya jata aa raha hai. Yadi red yeast rice market me maujud na ho to aap iski tablets bhi le sakte hai jo asani se kisi bhi pharmacy me mil jati hai.

High cholesterol me red yeast ki 1200 se 2400 ke beech ki tablets ko din me ek ya do baar le. Kai research se yah pata chala hai ki red yeast rice ko regularly khane se LDL ka level kafi kam ho jata hai. Lekin isko lete ke dauran satark rahe kyonki iske sahi dose aur long-term effect ka bhi thik se pata nahi chal paya hai.

Red yeast rice ke kuch products me lavastatin aur other chemicals ho sakte hai jinke kai side effects hote hai. Isliye isko lene se pahle apne doctor se advice jarur le. Iske supplements ko pregnant khawatine, bachho ko dudh pilane wali khawatine aur live ke marij na le.

10. Nuts

Akhrot, badam, mungfali, pista, pecan aur other nuts me sterol aur fiber hote hai jo cholesterol ko kam karte hai. Khastaur se akhrot ko cholesterol aur triglyceride ko control karne me kafi faydemand mana jata hai.

Isliye nuts ko regularly khaye. Iske sath hi sabut anaj aur high fiber yukt food products ko bhi lete rahe.

Upar diye upayo ko karne ke sath-sath apne khane aur lifestyle ko bhi thik kare. Apne khane me jyada tale-bhune aur fat yukt products ko bahar nikaal de.

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