Damdawi tel lovin engtin nge cholesterol i tihhniam theih ang?

Cholesterol sang hian thih thut theihna risk a tisang tlat. Cholesterol sang chu lung (heart) tan a tha lo a, lunglam natna risk tisangtu a ni a, stroke (thluaka thisenzam chat/block) risk tisangtu a ni bawk. Cholesterol level chu thisen test-in awlsam takin a hriat mai theih a, damdawi hmangin cholesterol sang chu a tihhniam theih a, chutiangin, damdawi hmang kher loin, kan ei leh in lama fimkhur chunga, cholesterol tihniam thei chi kan ei tam a, nitin khawsak phung kan tihdanglam deuhin awmzia a nei thei hle niin mithiam ten an sawi. Tun tumah hian Times of India-in damdawi ei lova cholesterol level tihhniam theih dan ni a an sawi te kan rawn tarlang e. Hetihrual hian cholesterol sang avanga inenkawl lai, doctor chawh damdawi ei lai i nih chuan doctor thu ngaichang hmasa ang che. Chutihrualin cholesterol level chu zan khat thil thua tihhniam thut theih a ni lo va, muang changin, zawi zawia tihhniam tur chi a ni tih te pawh hre tel ang che.
1. Soluble fiber tamna ei tam tur: Chia seeds, lentils leh flax seed te hian soluble fiber an pai tam, kan digestive system-a cholesterol awmte chu man khawmin, inthiarnaah a paih chhuak tel thei. American Journal of Cilinical Nutrition a zirchianna an tarlanah chuan nikhata soluble fiber gram 5-10 kan lak luh hian cholesterol chhe chi (LDL) chu 5%-in a tihniam thei.
Fiber chuan kan kawchhung lamah gel ang deuha insiamin, cholesterol te chu tisenzam lama an luh hmain a lo dang thei a, thisenzam lama kal lovin ril lamah, inthiarna a paih chhuah turin a lo mankhawm thei a ni.
2. Thei leh thlai ei tam rawh: Thei leh thlai bakah nuts lam chi te pawh cholesterol tihhniam nan a pawimawh. Plant sterols leh stanols an keng tel a, chu chu compound chi khat, thisen lama cholesterol kal tur lo dang theitu a ni. National Cholesterol Education Porgram-in a tarlan danin, nitin plant sterols gram 2 kan ei ziah chuan LDL cholesterol 10% thlengin a tihniam thei. Thlai-ah hian antioxidant, thisenzam vengtu leh fiber a tam bawk.
3. Thau leh mawm lakah fimkhur rawh: Tihluma ei mai theih tura thil vawn that an zawrh te, a bawm hawna ei nghal mai theih tur chia an siam te leh fried foods-ah te hian trans fat a tam tlangpui a, chu chuan LDL cholesterol a tisangin, HDL (cholesterol tha chi) a tihniam thei. American Heart Association chuan thil mawmah pawh mawm tha chi, olive oil, avocado, khawkherh leh sangha thau (salmon, sardine etc) te ei tam zawk tur niin an recommend. Heng mawm tha chi-ah hian omega-3 fatty acid a awm a, chu chu lung hriselna atana tha, triglycerides tihniam thei, HDL (cholesterol tha chi) tisang thei an ni. Mawm tha chi ei hian cholesterol level a siamtha a, thisenzamin a fai phah a, chu chu lung hriselna atan a tha a ni.
4. Nitin exercise la rawh: Hah rimtawng taka exercise lak kher lam a ni lo, mithiam te chuan cholesterol tihniam turin nitin minute 30 tal ke a kal a tha niin an sawi. Hei hian HDL level a tisang thei a, thisen luang vel a siamtha thei bawk. Taksa kan tihchet tam hian enzymes-in thisen atangin thin (liver)-ah LDL te chu a nawr lut a, thin atang hian a lo paih chhuak ve leh dawn a ni.
5. Thlum ei tlem rawh: Chini tamna lam chi reng reng ei loh a tha ber. Thil thlum kan ei/in tam chuan triglyceride level a tisang duh hle. Kan nitin calorie mamawh atanga 25% vel chini thlum telna atanga la lut thin te chuan lung natna avanga thih theihna risk an nei sang bik niin mithiam ten zirchianna an neihna atangin an hmuchhuak.