1. Raising HDL and lowering LDL
1.1 Foods to eat
-Eat atleast 2 servings (preferably 4) of foods high in soluble fiber. This includes fruits (Orange, Apple & Grapes), wheat chapati (no white bread, flour\maida, etc), lentils (dals, rajma) and certain cereals like cheerios, wheat bran\flakes.
-For omega-3 fatty acids, eat atleast two dark green vegetable (Spinach\Palak, etc), Fish every week and cook only in oils such as canola, sunflower, safflower, olive, etc.
-Eat small amounts (10) of almonds every other day.
1.2 Foods to avoid
-Stop completely, food every high in cholestrol: Meat, Eggs(especially the yolk, yellow part). Also stop foods with trans fatty acids: Dalda\Vanaspati, Ghee, Chaats, Cakes, french fries, Puris, Parothas.
-Reduce milk products including cheese, have upto 3 tea or coffee and one or two serving of milk(1 cup milk or yogurt) Try to use low fat or fat free milk.
-Reduce sugar and foods containing sugar such as Cookies and biscuits.
1.3 Exercise plan
Consider doing these exercises in the morning.
-Brisk walk or run 3 times a week (Mon, Wed, Fri), atleast 20 minutes and upto max 60 minutes, work up some amount of sweat.
-Do yoga 3 times a week (Tue, Thu, Sat), join some class or do at home using DVD\VCD.
2. Side effects of cholesterol drugs
Serious side effects of long term use (6 months) include memory loss, real life examples, aircraft engineer forgetting all his knowledge from College including that needed for his work.
Update: As was obvious to some of the readers, the above is copied from an email I sent to someone who is a middle aged Indian person. I was sloppy in making it generic, now I choose not to correct as it might render the comment below irrelevant. And the humor is worth it. Do consider exercising in the evenings! Image may be NSFW.
Clik here to view.
