Cholesterol tihhniamna atana pui thei diet tha ber ber 10!

I thisen test hnuhnung berah khan i cholesterol level a sang deuh tih doctor khan a hrilh che em? Chutiang thil a thlen chuan hlauhna leh lungkham deuh deuha inhriat chu thil pangngai a ni. "Tunah hian engtin nge ka tih ang?" Mahse chanchin lawmawm tak chu, hei hi thunun tur hian kan tih theih tam tak a awm. Chung zinga pawimawh ber chu kan ei leh in lama inthlak danglamna engemaw zat siam hi a ni. Kan tum ber chu kan LDL (Low-Density Lipoprotein) cholesterol, taksa tana tha lo, cholesterol "tha lo" an tih chu tihtlem a ni tur a ni. Chuvangin vawiin hian scientifically proven, eitur tui tak tak ei lai pawha i hriselna vawng reng thei tur diet plan tha ber ber kan sawi dawn a ni. Chûngte chu hun rei lo tê chhûnga thil awmte a ni lo va, nun hrisel tak pêk zînga siam theih thilte a ni.

1. Mediterranean tuipuiah ei leh in

Hei hi diet lar tak a ni a, khawvel hmun hrang hranga cardiologist te chuan an rawt fo thin. A hming ang bawkin, hei hi Mediterranean tuipui chhehvel ram (entir nan, Greece leh Italy ang ram)-a mite’n kum za tam tak chhunga an lo zawm tawh, an ei leh in dan phung pangngai a ni. A bik takin:

• Thlai leh thlai thar te
• Whole grains (brown rice, buckwheat, oats ang chi thil) .
• Nga leh sa thau lo
• Extra virgin olive oil hmanga siam a ni

2. Damdawi lam nunphung tihdanglam (TLC Diet) .

TLC diet hi part thum awmna program a ni a , diet, exercise, leh weight management te a huam a ni . Heng thil pathumte hi dik taka i tih chuan i cholesterol tha lo (LDL) level chu 20% atanga 30% in i tihniam thei tih hmuhchhuah a ni. He program-ah hian trans fats -te chu i thlah tur a ni. Chu chu chhangphut, margarine, leh deep-fried fast foods ang chi thil tihna a ni. Tin, saturated fat pawh a awm bawk.I ei tur (e.g. sa thau tak tak, bacon) te hi i tihtlem a ngai a ni. Mahse, chu chuan chaw tui tak tak i bânsan a ngai tihna erawh a ni lo. Entirnan, bacon aiah lean ham piece ang chi hrisel zawkah i inthlak thei bawk. A tawi zawngin, a zat i control chuan a chang chuan pancake leh peanut butter ang chi thil te pawh i ei thei bawk.

3. Thisen sang control nan DASH diet

DASH (Dietary Approaches to Stop Hypertension) hi zawm awlsam tak a ni a, American Heart Association pawhin an lo pawm tawh bawk. A tum ber chu thisen sang control hi ni mah se, cholesterol tihhniamna kawngah pawh a thawk tha hle. A tha dang pakhat chu result i hmu nghal vat thei a ni. Zirna pakhatah chuan he kalphung hmangtute hian kar hnih chhung lek chhungin rah tha an hmu a. Hetiang method hmang hian hetiang hi i ei tam a ngai a ni:

• Grains , thei, leh thlai (heng ei tur a fiber hian cholesterol tihhniamna kawngah nasa takin a pui) .
• Protein thau lo (e.g. bawnghnute thau tlem, bean, lentils, sangha) .

Tin, chi (sodium), artificially added sugar, sweets, leh sa sen te pawh nasa taka tihtlem a ngai bawk.

Dietary pattern lian thenkhat tehkhin dan

Heng ei leh in hrang hrang i ngaihtuah hian i buai deuh mai thei. "Ka tan eng ber nge tha ber?" Hetah hian a hmanraw pawimawh pathumte hi a awlsam zawngin kan khaikhin a ni.

5. Vegetarian emaw Vegan emaw ei tur

Heng plant-based diet pahnih hian ei tur dik tak i thlan chuan i cholesterol level-ah danglamna nasa tak a thlen thei a ni.

• Vegetarian : Sa engmah a ei lo.
• Vegan: Ran thil siam engmah a ei lo. Chu chu sa, sangha, artui , bawnghnute atanga siam chauh ni lovin, khawizu pawh a ni.

Research atanga a lan dan chuan vegetarian te hian lung natna leh thisen sang an vei tlem zawk a ni. Hei hi a chhan chu rannung thil ei tlem emaw, ei loh emaw hian a tlangpuiin total fat, saturated fat, leh cholesterol a hniam zawk vang a ni. Tin, thlai chi hrang hranga ei tur i thlak dawn a nih chuan i taksa mamawh ei tur pawimawh tak tak, iron, vitamin B12, vitamin D, leh calcium te i dawng tih hriat a pawimawh bawk. Hemi chungchang hi Doctor nen inbiak a tha ber.

Diet hlawhtling zawk thenkhat

A chunga kan sawi tawhte bakah hian hmanraw dang engemaw zat a awm bawk.

Flexitarian Diet hmanga ei leh in tur

Hei hi vegetarian diet flexible tak a ni. Chu chu thing leh mau atanga siam chaw ei ber, a chang chuan sa emaw sangha emaw tlem te te dah tel tihna a ni. Hei hi mi tam tak tan chuan ei leh in awlsam tak a ni bawk a, an ei leh in chu an duh angin an siam danglam thei a, chutih rualin vegetarian diet hlawkna an la seng thei bawk.

Mayo Clinic-a ei leh in tur

Hei pawh hi nunphung ruahmanna a ni. Fiber tamna oats, omega-3 fatty acids tamna sangha , walnuts leh almonds ang chi nuts, leh olive oil, cholesterol tihhniamna atana puitu ei tur a ngaih pawimawh hle. Exercise leh diet control pawh hi a pawimawh ber a ni.

Dean Ornish Diet a ni

Hei hi level engemaw zat a awm. Extreme level ber hian thau a tlem hle a, rannung atanga thil siam a ti bo vek a ni. Zirna hrang hrangah chuan he ei leh in khauh tak zawmtute hian an cholesterol chu 30% velin an tihhniam tih hmuhchhuah a ni. Mahse, hei hi mi tam tak tan chuan hun rei tak chhunga zawm harsa tak a ni thei. Mahse, i hriselna tum a zirin he diet hnuaiah hian duhthlan tur khauh lo zawk a awm bawk. A tawp berah chuan sumdawnna atana hman tur Weight Watchers leh Biggest Loser Diet ang chi te hian i cholesterol enkawl danah a pui thei bawk. Hetah pawh hian a pawimawh ber chu ei tur hrisel thlan leh exercise lak hi a ni. cholesterol, cholesterol, thinlung natna, ei leh in, diet plan, LDL cholesterol, cholesterol tha lo, eitur hrisel, taksa rihna tihtlem, Mediterranean diet