text: Blood Cholesterol is produced by our body for several purposes. In some people it is produced more than is required by our body, especially when the diet contains saturated fats. Saturated fats in the diet force the body to make too much cholesterol. The cholesterol may become high when our diet is rich in saturated fats that are found only in animal products. Plant foods do not contain any cholesterol, but the animal foods are loaded with cholesterol and fats. Most of the fast foods are very rich in fats, monounsaturated fats. If you eat lot of meats and fast foods, then the chances are that you have high cholesterol. You should get your blood cholesterol checked. Remember that without your blood cholesterol report, you can not know if you have high cholesterol.\n\nNote that you do not always need to take medication for controlling your cholesterol. There are several natural heart friendly foods that are good for controlling cholesterol without any medication. Good eating habits and some exercise can control your cholesterol and triglycerides naturally.\n\nFoods you must avoid!\n\ni. Salt\n\nSalt is the greatest culprit for diabetics. You get enough salt from vegetables in inorganic form, so reduce the intake of inorganic salt.\n\nii. Sugar\n\nSucrose, a table sugar, provides nothing but calories and carbohydrates. \n\nAlso, you need calcium to digest sucrose. Insufficient sucrose intake might lead to calcium being leached off the bones. \n\nSubstitute sucrose with natural sugar, like honey, jaggery (gur), etc.\n\niii. Fat\n\nExcessive fat intake is definitely not a good habit.\n\nTry and exclude fried items from your diet totally. \n\nBut, remember, you must have a small quantity of oil to absorb fat-soluble vitamins, especially vitamin E.\n\niv. For non-vegetarians\n\nTry and stop the intake of red meat completely. \n\nTry to go in for a vegetarian diet. If you cannot, decrease the consumption of eggs and poultry. \n\nYou can, however, eat lean fish two to three times a week.\n\nv. Whole milk and products\n\nTry to switch to low fat milk and its products like yogurt (curd). \n\nReplace high fat cheese with low fat cottage cheese.\n\nvi. Tea and coffee\n\nDo not have than two cups of the conventional tea or decaffeinated coffee every day. \n\nTry to switch to herbal teas.\n\nvii. White flour and its products\n\nReplace these with whole grains, wholewheat or soya breads and unpolished rice.\n\nviii. Foods with a high glycemic index\n\nAvoid white rice, potatoes, carrots, breads and banana -- they increase the blood-sugar levels.  \n\nSpecial food for diabetics\n\ni. Bitter gourd (karela)\n\nThis vegetable contains a high dosage of 'plant insulin'. It lowers the blood-sugar levels effectively.\n\nHave the juice of three to four karelas early morning on an empty stomach. \n\nAs a vegetable, too, it can be taken on a regular basis. \n\nPowder the seeds of karela (measuring 1 teaspoon), mix with water and drink it.\n\nii. Fenugreek (methi)\n\nIt is the most common food used to control diabetes. \n\nGulp a teaspoonful of these seeds with a glass of water daily. \n\nSoak the seeds overnight. Have the water in which the seeds were soaked.\n\nYou can make a chutney with methi seeds. You can also eat them sprouted, dried and powdered, or mix them in wheat flour to make chapattis.\n\niii. Indian blackberry (jamun)\n\nThis fruit is very effective in preventing and controlling diabetes. \n\nPowder the stone of the fruit and eat it -- it contains glucoside, which prevents the conversion of starch into sugars.\n\niv. Garlic \n\nThis is used to lower blood-sugar levels. \n\nGarlic is rich in potassium and replaces the potassium which gets lost in urine. \n\nIt also contains zinc and sulphur, which are components of insulin. \n\nTake about three to four flakes of freshly crushed garlic daily.\n\nv. Onion \n\nBecause of its diuretic and digestive properties, onion works against diabetes. \n\nRaw onion is more useful.\n\nvi. Flaxseed\n