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10 Best Foods To Bring Your Cholesterol Under Control!

Food and health go hand-in-hand, but thanks to our erratic lifestyle and junk food intake, many amongst us suffer from high cholesterol levels. Having high cholesterol, especially LDL, is typically linked to heart diseases. Fortunately, the high level of cholesterol in your body is not the end of the road. This is because there are food items available that aid in bringing down the cholesterol levels effectively, i.e., a cholesterol diet.

But remember, every food item adopts a different approach to bring down the cholesterol.   Some provide soluble fiber which binds the cholesterol and eliminates it from the body others gives you polyunsaturated fats which help in the direct reduction of LDL. So, are we asking you to go on a diet? No, of course not! You will be surprised to learn that many food items that help to keep a tab on the cholesterol levels are lip-smacking and incredibly delicious.

So, here is a rundown of some of these magical food items aka a cholesterol diet that should make way to your platter as early as possible.

Beans

Soluble fiber is found in abundance in beans. They are also a very versatile food that you can cook in many innovative ways. Beans generally take a long while to digest by the body. Hence, they are the best food item for people who are trying to shed those extra pounds.

So, what are you waiting for? Let tonight’s dinner be a wholesome bowl of beans with a dash of coriander! And oh yes, the beans could be black beans, kidney beans, or any form of lentils.

Fatty Fish  

Protein and omega-3 fatty acids are abundant in fish. In addition to lowering levels of triglycerides by between 25 and 30 percent, omega-3 fatty acids present in fish also promote heart health by increasing levels of high-density lipoproteins (HDL).  

Garlic

The use of garlic for cooking and healing dates back centuries. Allicin, the main active compound in it, is one of its many powerful plant compounds  

In studies, garlic is found to reduce blood pressure in people with elevated levels, and may help lower LDL cholesterol – although the latter effect is somewhat less strong.   To achieve this heart-protecting effect, large amounts of garlic are needed, so most studies use aged supplements, which are regarded as more effective than other garlic preparations  

Oats

Oats are a powerhouse of fiber, and you can have them either in the form of oatmeal or add them to your dosa or cutlet batter. And in case you can’t stand their taste or stickiness, powder them and mix them with your daily roti daal. It is one of the most comfortable and most convenient ways to incorporate them into your daily diet and lifestyle as it is one of the best cholesterol-reducing foods.

Read More: Health Benefits of Oatmeal

Avocados

Avocados are loaded with nutrients, so they bless us with good health and wellbeing. They are also rich in monounsaturated fats that help to lower LDL and up the healthy HDL.

One of the best ways to consume avocados is to slice them into your mid-evening sandwich or switch to the subtly sweet-flavored avocado oil for everyday cooking.

Almonds and Nuts

Eating a daily serving of nuts especially almonds and walnuts helps to regulate the cholesterol levels successfully. Nuts are also rich in minerals that help to keep the heart healthy and fit. So, next time you are hit with a mid-day slump ditch that cheesy burger with a handful of nuts and don’t forget to add some walnuts and almonds to this list. Of course, the low-salt option and be wary and consume them in moderation because they are high on calories.

Fruits

Fruits such as strawberries, oranges, apples are rich in pectin that helps to lower LDL levels. The immense benefits of a healthy bowl of fruits aren’t an alien concept to any of us, so why not befriend them right away! And if you don’t feel attracted to the bowl, maybe, you could make a Citrus Berry smoothie or shake.

Also Read: Is Granola Good For You: Unraveling the Truth Based on Nutrition Science

Soy

Many researchers also suggest that soy and soy-related products such as tofu and soy milk help to reduce bad cholesterol levels. So, it looks like it’s time to make soy an integral entrant in your diet in the form of a bowl full of cereal dipped in soy milk or some tofu stir-fried.

Dark chocolate

Biting into that sinful bar of dark chocolate and feeling guilty? Don’t be! The good news is dark chocolate is filled with antioxidants and flavonoids that help lower LDL levels. But make sure you are consuming the chocolate in moderation and create a healthy choice of opting for unsweetened cocoa powder rather than the fatty, sugary chocolate bar.

Veggies

Most vegetables are fibrous and low on the calorie count. For example, eggplant (brinjal), okra (ladyfinger) both are rich in soluble fiber and help to control a rising cholesterol level, making them the best cholesterol-reducing foods.

Olive Oil

Next time you want to sauté some veggies or toss them for a quick, nutritious salad, use the very healthy olive oil. Olive oil is a plant-based fat and is a great contributor to lower bad cholesterol.

If you are planning an intimate barbeque session with close family and friends, make it a healthy affair by roasting the veggies and herbs using olive oil.

Tea

Both black and green teas are rich in powerful antioxidants and thus help to keep your cholesterol levels in check. But if you want to choose between green and black tea, choose green because it is less processed and made from unfermented leaves.

A diet that is rich in fruits, vegetables, nuts not only helps in lowering cholesterol levels but also helps to keep the blood pressure in check.

Additionally, there are also numerous fortified foods that you can pick up that help in the absorption of excessive cholesterol. These contain natural chemicals called sterols which are obtained from plant foods.

So, next time you go to a departmental store check the labels of yogurts, granola bars and some orange juice brands that contain these natural chemicals. At the same time, also watch out for the calorie counts of each of these items too.

And finally, just adhering to a nutritious diet is not sufficient. Supplement this with, good eating habits, and regular exercising. And if nothing helps to control your cholesterol levels, then maybe it’s time to see a specialist who will add some medication to keep the cholesterol levels under check.

Read More: How To Reduce Cholesterol Level?

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

References-

  1. https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia#:~:text=The%20American%20Heart%20Association%20recommends,fat%2Dfree%20dairy%20products%20instead.
  2. https://www.cdc.gov/cholesterol/prevention.htm#:~:text=Foods%20that%20are%20higher%20in,grains%3B%20and%20fruits%20and%20vegetables.
  3. https://www.heartfoundation.org.nz/about-us/news/blogs/7-foods-that-lower-your-cholesterol
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Should You Be Worried About Your Cholesterol Levels?

‘Cholesterol’ is a term that we all have heard of but most of us have a vague idea about what it really is. We all know that this term comes up when heart health is being discussed. But there is more to cholesterol than that. You might be wondering why you should bother learning more about it. The reason is, the right balance of cholesterol is crucial for your overall health, including, yes, your heart.

So let us find out more about cholesterol.

What is cholesterol?

Cholesterol is a wax-like substance that can be found in all the cells of the body. Cholesterol has received a lot of bad press because it is linked with heart disorders. But you probably didn’t know that cholesterol is essential to maintain the structure of the cells, for the synthesis of many hormones such as oestrogen, testosterone, adrenal and for producing Vitamin D.

There are 2 sources of cholesterol – your liver and the foods that you consume. Did you know that your liver produces all the cholesterol that your body needs? The cholesterol found in foods is called dietary cholesterol. When you consume eggs, dairy products or meat, cholesterol enters your body from outside.

Good cholesterol and bad cholesterol

There are mainly two types of cholesterol- HDL and LDL. These are lipoproteins (lipids+proteins). 

HDL – High-Density Lipoprotein or HDL is also called good cholesterol. HDL collects excess cholesterol from your body and transports it to the liver which breaks the cholesterol down and your body expels it. This means HDL can protect you from heart attacks and strokes.

LDL – Low-Density Lipoprotein is called bad cholesterol because when in excess, it leads to the build-up of fats in your blood vessels. This hardens and narrows your arteries, limits the passage of blood to your heart and other vital organs, eventually triggers damage of the heart’s muscles, heart attack or cardiac arrest.

Who should get tested for cholesterol and when to take a cholesterol test?

Everyone should keep an eye on their cholesterol levels. 

Why cholesterol test? We tend to eat a lot of unhealthy foods that increase LDL levels in our bodies. A cholesterol test should be part of your preventive healthcare check. Since heart disorders are being reported in people as young as 40, it is best to get tested as soon as you enter your 30s. 

Type of cholesterol test

The cholesterol test is a simple blood test that is included in the lipid profile test that will measure the levels of HDL, LDL and triglycerides in your blood.

Healthy parameters of HDL and LDL:

MenWomen 
Desirable levels of HDL60 mg/dL or above60 mg/dL or above
HDL levels that put you at riskLess than 40 mg/dLLess than 50 mg/dL
A safe level of LDLLess than 100 mg/dLLess than 100 mg/dL
Total cholesterol
AcceptableLess than 170 mg/dL
Borderline170 – 199 mg/dL
High200 mg/dL or more

What happens if your cholesterol reading does not fit within the healthy bracket?

If the cholesterol test reveals that your blood cholesterol levels are normal, then congratulations and continue living a healthy life and partaking in a healthy diet.

If your cholesterol level is deranged, then don’t panic. It is possible to lower the levels with a few simple steps. All you need is determination and discipline. But if you do not take the appropriate action, then there is a high chance that heart disorders will set in.

Measures to take to lower cholesterol levels or prevent high cholesterol

A few lifestyle changes go a long way to improve your heart health:

1. Lower your saturated fat intake

Foods like red meat and full-fat dairy increase your cholesterol level. So make sure to consume these in moderation. Switch to double skimmed milk and dairy products. Try to replace red meat with lean meat like chicken or duck.

2. Do not consume trans fats

Trans Fats are mostly found in partially hydrogenated vegetable oils and have been banned by many countries. Trans Fats are present in margarine, fast foods, commercial bread and cookies. Remember, do not heat any cooking oil beyond its smoke point (the temperature at which oil begins to emit smoke).

3. Consume more Omega 3 fatty acids

Omega 3 fatty acids help in increasing your HDL i.e., good cholesterol level and have enormous health benefits. These healthy fats can be found in flax seeds, walnuts, oily fish like salmon, mackerel, herring, hilsa, etc. 

4. Increase your soluble fibre intake

Soluble fibre doesn’t let LDL deposit in the arteries. Consume whole fruits and beans, peas, oats, apples, pears every day.

5. Exercise

Brisk walking, jogging, skipping, cycling or swimming can do wonders for your heart. 30 minutes of exercise, 5 times a week, is highly recommended. 

6. Don’t smoke

When you give up smoking your HDL levels will improve. At the same time, your blood pressure will be brought under control and your blood circulation too will be enhanced.

7. Choose the right cooking oil

Try to use cold-pressed oil for cooking and baking because these do not contain trans fats. You can also consider ghee as a substitute. It contains plenty of monounsaturated Omega 3 fatty acids that are good for your heart. Avoid palm oil at all costs.

Also Read: What is Spirulina: Understanding the Research-Based Benefits and Uses

What happens if the cholesterol level is not brought under control?

Unchecked high levels of cholesterol can lead to several complications. Cholesterol is deposited in the form of plaque in the arteries. This leads to the hardening of arteries and high blood pressure. Since enough blood can’t reach your heart, it damages the musculature of the heart, eventually leading to a heart attack. 

The surest way to keep your cholesterol level in check is through a healthy lifestyle and regular cholesterol tests.

Also Read: Palm Oil: Is It Really Bad for You? An In-depth Look

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

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