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