Cut Down Cholesterol Naturally by improving your Diet

It is often said that we are what we eat. In the present time, where many rely so much on packaged and deep fried foods, it is most likely that every other person is suffering from high cholesterol and we all know that high cholesterol is one of the major causes of heart attacks and coronary heart diseases.

According to Dr Tarun Sahni, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals, there are super foods that needs to be included in daily diet to keep cholesterol under control and one also needs to limit intake of food that contains saturated fat (meats, dairy products, chocolate, baked goods, deep-fried, and processed foods), trans fat (fried and processed foods) and cholesterol (present in animal foods, meat and cheese).

Obesity/uncontrolled weight and other genetic factors also contribute to high cholesterol.

Below are foods that one can enjoy to keep cholesterol at bay

Whole Grains

These are rich sources of fibre and other vital nutrients, which help regulate blood pressure and maintain a healthy heart. Avoid white, refined products low in nutrition and bad for overall health and the heart.

​Low-fat Protein

Lean meat, skinless chicken, fish, low-fat dairy items and eggs comprise some of the best protein sources. For example, some fish are rich sources of omega-3 fatty acids that lower blood fats termed triglycerides. Walnuts and soya beans are also good sources. Coming to eggs, while being good sources of Omega-3 fatty acids, the latest research indicates they do not impact cholesterol levels.

​Fruit and Vegetables

Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. Fibre helps block some cholesterol from being absorbed from the intestines into the bloodstream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options. Fresh, seasonal varieties are always best rather than canned or non-seasonal ones.

Nuts

Nuts are good sources of unsaturated fats and lower in saturated fats, a mix which can help to keep your cholesterol in check. They contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut. Plus, protein, vitamin E, magnesium, potassium, natural plant sterols and other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to snack on other things.

Oats and Barley

Oats and barley are grains which are rich in a type of fibre called beta glucan – 3g of beta-glucan daily, as part of a healthy diet and lifestyle can help to lower cholesterol. When you eat beta glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver has to take more cholesterol out of your blood to make more bile, which also lowers your blood cholesterol.

Healthy Oils

Olive oil and Mustard oils are some of the healthiest forms of oils that have unsaturated fat and help in lowering cholesterol. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. The key to reducing cholesterol levels is curbing intake of unhealthy fats. Consume less butter, cheese and saturated or refined oils. Avoid hydrogenated oils. Instead, choose foods rich in Omega-3 fatty acids such as fish and flaxseeds.

Cook with Herbs and Spices

Herbs and Spices are nutritional powerhouses packed with vitamins, minerals and antioxidants.

Human studies have shown that garlic, turmeric and ginger are especially effective at lowering cholesterol when eaten regularly. In fact, eating just one garlic clove per day for three months is enough to lower total cholesterol by 9%

In addition to lowering cholesterol, herbs and spices contain antioxidants that prevent LDL cholesterol from oxidizing, reducing the formation of plaques within your arteries.

Even though herbs and spices are not typically eaten in large quantities, they can contribute significantly to the total amount of antioxidants consumed each day.

Dried oregano, sage, mint, thyme, clove, allspice and cinnamon contain some of the highest numbers of antioxidants, as well as fresh herbs such as oregano, marjoram, dill and cilantro.

Take Home

High levels of “bad” LDL cholesterol especially small, dense oxidized LDL  have been linked to increased risk of heart disease.

Diet changes, such as eating more fruits and vegetables, cooking with herbs and spices, consuming soluble fiber and loading up on unsaturated fats, can help lower cholesterol levels and reduce these risks.

Avoid ingredients that increase LDL cholesterol, like trans fats and added sugars, to keep cholesterol in healthy ranges.

Certain foods and supplements like green tea, soy, niacin, psyllium husk and L-carnitine can lower cholesterol levels as well.

Overall, many small dietary changes can significantly improve your cholesterol levels.