Nowadays, even the younger generation is facing heart and cholesterol-related problems. This makes it even more critical to maintain a healthy, cholesterol-free body with a healthy heart. To have a cholesterol-free body, people are switching to healthy dietary options like kachi ghani Mustard oil as a cooking oil and green vegetables as major ingredients. These changes help regulate the body’s cholesterol fluctuations, improving overall health. Let’s explore how kachi ghani oil plays an important role in this:

Let us understand what cholesterol is.

Cholesterol is naturally found in our blood. It is necessary for maintaining a healthy bodily function, but an increased intake can lead to heart disease. 

There are two types of cholesterol:

• Low-density lipoprotein (LDL): It is also known as bad cholesterol. Its accumulation in the bloodstream can lead to heart disease.
• High-density lipoprotein (HDL): It is also known as good cholesterol. It removes the excess amount of LDL from the bloodstream.

How to reduce bad cholesterol from the body?

It is not rocket science to understand the ill effects of LDL or bad cholesterol and find ways to reduce their levels. You just have to follow three simple rules. 

☛ Increase the amount of soluble fibres in your diet

 Every meal you consume should have a sufficient amount of soluble fibre. For example, oats, beans, fruits, salads, etc. These help in the absorption of cholesterol in the bloodstream. 

☛ Eat healthy fats regularly

Include a good amount of healthy fats in your diet. For example, lots of nuts, olive oils and avocados. These will reduce LDL levels in your body.

☛ Strictly avoid the intake of trans fat

Trans fat is commonly found in all processed food and packaged food. It can rapidly raise the levels of bad cholesterol in your body.

Health benefits of Mustard oil:

• Omega-3 fatty acids: Omega-3 is popular as it reduces inflammation, improves cardiovascular health, and lowers triglycerides. Mustard oil is a good source of omega-3. If you incorporate mustard oil into your diet, you can maintain a better level of cholesterol in your blood.
• Supports digestive health: Mustard oil can help improve gut health and digestion, further improving cholesterol metabolism. A good digestive system helps in the absorption of nutrients and the proper elimination of waste.
• Antioxidant properties: Oxidative stress can lead to LDL oxidation, which can harm your heart health. Mustard oil contains antioxidants, which can help reduce oxidative stress in the body. Hence improving heart health and well-being.
• Rich in unsaturated fats: Unsaturated fats help reduce LDL levels in the blood and increase HDL levels. Mustard oil is rich in unsaturated fats, such as monounsaturated and polyunsaturated fats. If you replace oils and butter with saturated fats with oil that contains unsaturated fats, then your heart health will be significantly improved.
• Anti-inflammatory properties: Mustard oil also contains anti-inflammatory properties. Chronic inflammation in the body can cause heart disease. Hence, mustard oil can keep cholesterol levels lower and the heart healthier by keeping inflammation in control.

How to incorporate Mustard Oil in your diet:

Adding mustard oil to your daily diet is very easy and important. You can add mustard oil in the following ways:

• Cooking: Replace your regular oil with mustard oil when sauteing, frying, and dressing the salad.
• Drizzling: You can drizzle mustard oil over roasted vegetables to enhance flavour.
• Homemade pickles: Mustard oil can used in making pickles in India.
• Dressings: You can add mustard oil with lemon juice, vinegar and spices to create flavours or dressings.
• Mustard oil infusion: You can add mustard oil with herbs and garlic to make a flavourful oil that can be used in a variety of dishes.

In conclusion, to maintain a healthy heart and cholesterol in optimal levels in the body, switch to healthy food options like kachi ghani oil. It is rich in antioxidants, unsaturated fats, and anti-inflammatory properties, which help keep cholesterol levels in check and maintain heart health.