High cholesterol has become an important concern in our fast-paced lives, as unhealthy food choices increasingly dominate our daily diets. Regular consumption of junk food can lead to various health issues, including high cholesterol. It is important to prioritize our heart health by following a healthy diet recommended by experts. Consultant nutritionist Rupali Datta emphasizes the importance of a well-rounded approach, saying, “A good diet, regular exercise, ideal body weight, and a healthy lifestyle are key to prevention and management of high cholesterol.” With that in mind, let’s explore five tempting food combinations that can effectively lower cholesterol levels. But before we dive deep into it, let’s discuss some basic questions related to cholesterol.
Why Is High Cholesterol Concerned?
High cholesterol levels, especially high LDL or “bad” cholesterol, pose a major threat to heart health and significantly increase the chances of developing cardiovascular diseases. LDL cholesterol tends to build up in arteries, forming plaques that can narrow and harden blood vessels. Over time, this narrowing restricts blood flow and oxygen supply to the heart, leading to various cardiovascular conditions such as heart attacks, strokes, and coronary artery disease.
What is HDL And LDL Cholesterol?
HDL cholesterol is considered “good” cholesterol because it helps remove excess cholesterol from the bloodstream. LDL cholesterol, on the other hand, is known as “bad” cholesterol because high levels can contribute to plaque buildup in the arteries.
How Can A Healthy Diet Help Lower Cholesterol Levels?
A healthy diet can help manage cholesterol levels by including foods that are low in saturated and trans fats, rich in fiber, and contain heart-healthy nutrients. These foods can help reduce LDL cholesterol levels and improve overall heart health.
Also read: 5 Expert-Recommended Food Options To Boost Cholesterol Levels
Discover the Best Food Combinations to Lower Cholesterol Levels:
1. Have dal with brown rice
Dal chawal, a beloved Indian staple, not only provides essential nutrients but also makes for a satisfying meal. While many opt for white rice in this combination, individuals dealing with high cholesterol levels should consider swapping it for brown rice. The oil in brown rice has shown the ability to reduce bad cholesterol levels, making it a healthier choice.
2. Yogurt and almonds
Yogurt and almonds are both nutrient powerhouses, usually enjoyed separately. However, when combined, they offer impressive benefits for lowering cholesterol levels. Almonds are low in saturated fatty acids, while yogurt boasts probiotics, making this combination a wonderful ally in cholesterol management. Start your day by putting a bowl of yogurt with a handful of almonds for a satisfying and nutritious meal.
3. Garlic and onion
Garlic and onion are not only delicious additions to Indian cuisine but also great allies in keeping high cholesterol at bay. Garlic contains allicin, known for its cholesterol-lowering properties, while black pepper has quercetin, which shows similar benefits. The magical combination of these two ingredients can effectively keep cholesterol at bay.
Also read: Have High Cholesterol? 5 Best And Worst Foods To Help Manage It
4. Add lemon to green tea
Green tea, known for its weight loss benefits, now offers another reason to be part of your daily cholesterol management routine. Packed with antioxidants, green tea provides remarkable cholesterol-lowering properties. To enhance its effects, just add a few drops of lemon juice. The flavonoids present in lemon juice further contribute to its cholesterol-controlling potential. Enjoy the refreshing tea, either hot or cold, according to your preference.
5. Haldi and black pepper
Haldi, an old Indian kitchen staple, boasts anti-inflammatory properties that may help reduce cholesterol levels. Along with black pepper, which contains piperine, a compound known for its cholesterol-treating abilities, these spices make a formidable duo. Include them in your sabzis, dals, and soups to take advantage of their cholesterol-lowering benefits.
By adding these food combinations to your diet, we can effectively lower our cholesterol levels. Put your health and wellness first with appealing culinary choices. Stay fit and healthy!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
