FOODS THAT BUST CHOLESTEROL

FOODS THAT BUST CHOLESTEROL

Main Cholesterol-Lowering Levels

Hypercholesterolemia, which occurs due to the build-up of a large amount of cholesterol in the blood vessel, leading to heart complications.

Therapeutic interventions involve the cessation of bad habits, aerobic exercise, use of cholesterol-lowering drugs and diet. This blog will talk about natural cholesterol busters which are recommended for overall better heart health.

Principle Dietary Suggestions 

  • Include only complex carbohydrates and increase protein intake.
  • Increase fibre intake to more than 25g/day.
  • Reduce salt, flour, sugar intake in your diet.
  • Avoid foods high in saturated fats, trans fats and cholesterol.

Table: Main Cholesterol-Lowering Foods

Cholesterol Buster

Dietary Source

Mechanism of Action

Healthy fats

Salmon

Flaxseed

Olive oil

Nuts like walnuts, almonds

Help decrease cholesterol synthesis and increase the breakdown.

Phytosterols

Soybean, sunflower seeds, corn

Help in the absorption of cholesterol 

Dietary fibres

Legumes, beans and vegetables

Fibre forms complexes with dietary cholesterol and bile acids helps eliminate it

Antioxidants

Fruits, vegetables

Decrease oxidants and reduce lipoprotein oxidation

  L-arginine

Seafood, poultry , beetroot

It helps restore nitric oxide availability

Top Foods and Responsible Component for Lowering Cholesterol

Food Source

Responsible Component (Phytonutrient)

Pomegranate

Flavonoids, polyphenols (tannins)

Sweet orange

Flavonoids (hesperidin, naringin), inositol, ascorbic acid

Amla

Tannins and Flavonoid (rutin)

  Watermelon

Citrulline

  Apples

Polyphenols, Pectin, Flavonoid

  Cranberry

Anthocyanins, polyphenols

  Mulberry

Flavonoids, a-linolenic acid, unsaturated fatty acid (linoleic )

Grapes

Flavanols and polyphenols

  Banana

Soluble and insoluble fibres

 

  Garlic

Allicin and saponins

  Onion

Allicin

Arjun

Gallic acid, ellagic acid, flavonols (catechin)

 

Other Food Groups 

  • Whole cereals help lower LDL levels, help eliminate cholesterol levels and increase HDL levels. The main cereals include Oats, Whole Wheat, Barley, Jowar, buckwheat, quinoa.
  • Oils that are high in unsaturated fats - Mustard oil, olive oil
  • Other cold-pressed oils that offer omega 3 fatty acids are flaxseed oil, sesame oil.
  • Include nuts and seeds
  • Almonds, walnuts, sunflower seeds, chia seeds

Ways to include cholesterol-lowering foods in the diet 

  • Have few (1-2) garlic cloves in the morning or have lemon water with 1 tsp honey.
  • Have flaxseed powder with warm water or have basil seeds soaked overnight and have it in the morning.
  • Mix fibre in your atta on daily basis, include more soluble fibre
  • Include oats in the form of oatmeal along with nuts or oats with veggies.
  • Have seasonal fruits two times a day.
  • Include more vegetables, complex carbohydrates and a good amount of protein.
  • Have soaked nuts in the morning.
  • Include more beverages like watermelon juice, lime water, amla sherbet.
  • Switch to herbal teas like Arjun k chaal, Trikatu (a combination of ginger, pippali and black pepper).
  • Add more turmeric, rosemary, basil to your food.

To summarise, having a high cholesterol problem can lead to atherosclerosis, heart stroke and so it is important to include foods that help lower cholesterol and increase HDL, which has heart-protecting properties.

REFERENCES

  • U.S. Department of Health and Human Services & National Institutes of Health. (2020). Your Guide to Lowering Your Cholesterol With TLC. Independently published.
  • Engler MM, Engler MB. Omega‐3 fatty acids: role in cardiovascular health and disease. J Cardiovasc Nurs. 2006; 21:17–24; quiz 25–6.
  • Assmann G, Seedorf U. Phytosterols, plasma lipids and CVD risk. Ch. 29 in: Mancini M, et al. (editors). Nutritional and metabolic bases of cardiovascular disease. 1st ed. 2011. Blackwell Publishing Limited, USA


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