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Bad Cholesterol ko Kam Karne ke Bemisaal Tarike

Aapki swasth sehat ke liye aapke sharir ke cholesterol ka niyantarn mai rahana bahut jaruri haota hai.  Jiske aaiye aaj hum aapko batate hai, How to Reduce Bad Cholesterol.  Jisse aap iss LDL ki samsay se bach sakte hai aurswasth rah sakte hai.

Apna cholesterol kam karne ke liye khane ko niyantrit karne aur wokout karne ke alawa agar aap koi prakrtik tarika khoj rahe hai . To bazaar mai bahut sare aahariye supplement uplabh hai, jo aisa karne ka dava karte hai. Lekin kar nahi pata

Lekin keval isliye kyoki kisi ne aapko kaha hai ki, supplement se unke cholesterol par chamtkar kiya ja sakta hai. Par yeh jaruri nahi hai ki vah aapke liye bhi karagar ho.

Halaki bad cholesterol  ki  samasya kharab khane ke karan bhi ho sakti hai.  Mtlab agar aap sahi aahar nahi lenge to aap iss paresahni se ghir sakte hai.

Yeh cholesterol kam karne ke ke liye kuch khadya padarth diye ja rahe hai, jinhe aap apne lakshaye parapt karne ke liye istemaal kar sakte hai.

Janiye How to Reduce Bad Cholesterol se  Judhi Kuch Khas Baate

How to Reduce Bad Cholesterol

Oats

 How to Reduce Bad Cholesterol  ki baat kare to oats k anaam sabse pahle aatah hai. Apna cholesterol ko kam karne ke liye nashte mai daliya ya oats ka sevan kijiye kyoki isse ghulshil fiber milta hai. Aap chahe to  isme kela ya strawberry bhi mila sakte hai. Vartman poshan study 15 se 30 gram fiber partidin lene ki salah dete hai.  Jisse kam se kam 10 se 15 gram ghulnshil fiber se lena chahiye. Aap chahe to doctor ki salah se Low Cholesterol Diet bhi le sakte hai.

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Jo ya Sabut Anaaj

Bahut se aise sabult anaaj hote hai, jo dil ki bimariyo ke risk  ko kam karke cholesterol bhi control karte hai. Saath hi yeh  ghulnshil fiber ke utpaadan hone ke karan hota hai.

Phaliya

Phaliya mai ghulshil fiber bahut adhik matra mai hote hai. Inhe pachane ke liye aapke sharir ko kuch samay lagta hai, jiske karan aap khane ke baad bahut der tak pet bhar huya mahsus karte hai. Isliye vajan kam karne ki koshish karne vale log ke liye phaliya ek faydemand bhojan hai.

Lambhi Bhindi aur Began

Ye dono kam calorie vali sabjiya ghulnshil fiber ka accha sources hota hai. Isliye aap iska sevan jarur kijiye. Taki aap apne cholesterol ko control mai kar sake.

Akhrot

Kai study se yeh ptaa chala hai ki akhrot khane aapke dil ke liye accha hota hai. Pratidin akhrot kahne se aapke bed cholesterol ki matra bahut kam ho jati hai.

Vanaspati Tel

Khana pakate  huye paroste samay ghee, makkan ya aisa padarth ki jagah taral vanaspati tel kause kijiye  Yhe ek abhut aacha upaye hai, LDL kam karne ke liye.

Food for Bad Cholesterol: Khadya Padarth ke Dawra Bachiye iss samasya se

bad cholesterol foods

Angur, Seb, Strawberry aur khate Phal

Inn phalo mai bahut matra mai ek prakaar ka ghulnshil fiber hota hai. Jo LDL ko kam karta hai. Jise pectin  kahte hai.

Stanol aur Sterol se Bharpur Bhojan

Podhe se nikalne vale stanol aur sterol aapke sharir ke liye mai bhojan se cholesterol abshoshit karne ki kshamta ko badhata hai. Granola Bar aur margarine se lekar chocolate aur santre ke juice jese padarth mai company ise milati hai. Yeh supplement  ke roop mai bhi uplabh hote hai. 2 Gram stanol aur Ssterol ka sevan karne se aap lagbhag 12 % tal LDL cholesterol ko kam kar sakte hai.

Soya

Dudh aur tofu ko cholesterol kam ka shaktisahli traika mana jata hai. Ek study mai yeh paya gaya hai ki pratidin 27 gram soybean ka sevan karne se LDL 6 % se 9 % tak kam ho sakta hai. Isliye apa soya ka sevan jarur kijiye. Jisse aapko bahut fayda milega. Saath hi aapka swasth bhi accha rahega.

 Moti Machhli

Ek week mai 2 se 3 baar machli khane se LDL do tariko se kam ho sakta hai. Mans ki jagah par lekar jisme LDL ko badhane vala vasa hota hai. Kyoki LDL Ko kam karne vali vasa omega 3 utpaan karke aapke rakt mai triglycerides ko kam karta hai aur saath hi samanye heart gati  ko rokta hai. Saath hi hreat rogo se bachta hai. To hum bol sakte hai ki, How to Reduce Bad Cholesterol mau fish khane ki bahut aham bhumika hai.

Fiber Supplement

Supplement ghulnshil fiber pratp karne ka sabse kam akrshit karne vale tarike karte hai. Metamucil and laxatives banane ke liye anye leksetiv  mai paye jane vale sailiyam ke partidin 2 chammach ghulnshil fiber ke lagbha 4 gram pradan karta hai.

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Vasa ki Sahi Matra

Laal manas, dudh , anye dairy product, nariyal aur tad ke tel se utpann bharpur vasa sheede roop se LDL ko badhata hai. Ek nishchit matra mai vasa ka sevan kam karna LDL ke level ko kam karne ka ek tarika hai. Regular mans ki jagah ground mans, malaidar dudh ki jagah par kam vasa yukt dudh , tale huye ki jagah par bread machhali ya chicken lene ki koshish kare.

Upar apne jana How to Reduce Bad Cholesterol. To bas der kis baat ki aaj se hi inn khadye padarth ke dwara apne LDL ko control kijiye aur hamesah swsath rahiye.