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Cholesterol is a wax-like substance that is found all over the body – blood, cells, arteries and tissues. It’s an extremely important element that’s needed to make maintain hormonal balance. It becomes a problem when the ‘bad’ cholesterol (LDL, VLDL &triglycerides) overtakes the ‘good’ cholesterol (HDL). That’s what increases the risk of heart problems as it can clog walls of arteries and harm blood flow. High cholesterol levels can also lead to obesity, diabetes and joint pains.
A poor diet, lack of protein, inadequate physical movement, smoking, being overweight are some of the reasons of high cholesterol levels. Statins are an easy way out to control these levels, but these are strong medicines and difficult to stop. A better solution would be to make a few lifestyle changes and control your cholesterol naturally. Supporting your liver is key when it comes to lowering cholesterol levels and it can be done through natural food sources. Here, Nutritionist and Chef Ishti Saluja is suggesting 8 foods that can help reduce cholesterol naturally. (Image: istock)
Packed with nutrients and antioxidants, it helps purify blood and optimizes functioning of the liver so it reduces the production of LDL cholesterol. Simply blend the ingredients with some water and add a pinch of Himalayan salt. Drink it immediately – do not let it sit around after blending. (Image: istock)
Also Read: Daily food items that may be causing high cholesterol
Fiber helps to trap cholesterol and prevents the body from reabsorbing it into the bloodstream. It helps remove it as waste from the body, keeping overall toxins low. Good sources of fiber: Overnight soaked chia and flax seeds, green vegetables, whole grains, berries. (Image: istock)
Rich in fiber, oats also increase satiety and keeps blood sugar levels in check – helping reduce food cravings. This helps with weight management and thus helps in controlling cholesterol levels. (Image: istock)
Increasing your intake of protein along with proper physical movement (strength training, walking, pilates, yoga) helps increase HDL levels, while reducing LDL levels. This happens when each cell in the body reduces its fat content and increases its protein content. Clean sources of protein include: eggs, salmon, paneer, edamame, green beans, lentils, chickpea, kidney beans, sprouts, and prawns. (Image: istock)
Also Read: 6 things to do after eating high cholesterol food
High cholesterol levels does not mean you cannot have fats. Healthy fats are a great source of omega 3, which keeps the heart healthy. Include food items like ghee, avocado, salmon, olive oil, nuts and seeds to your diet to keep the heart healthy and reduce LDL levels. (Image: istock)
High in potassium and fiber, bananas help maintaining blood sugar balance, reduce food cravings and blocks cholesterol from being absorbed from the intestines in the bloodstream. (Image: istock)
Having this on an empty stomach helps detox the liver, helping it remove excessive toxins, including the bad cholesterol. (Image: istock)
Cocoa contains flavonoids, a group of compounds that have antioxidant and anti-inflammatory properties and helps control cholesterol. As per studies, eating dark chocolate products in moderation is good. Excessive consumption of dark chocolate can be harmful, as they are high in saturated fats and sugar too. (Image: Pexels)
A good lifestyle includes the removal or lowered consumption of sugar and processed foods like potato chips, full fat dairy, canned drinks, sugary snacks and so on. They are full of preservatives that add pressure on the body’s natural elimination system, making it harder to remove toxins. It’s best to focus on home cooked food, rich in whole grains, fresh, seasonal produce! (Image: istock)
Contributed by: Nutritionist and Chef Ishti Saluja
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Introducing citrus fruits and their juice to the day-to-day can also help in boosting heart health and lowering LDL levels. This is because citrus juices are packaged with the goodness of vitamin C, antioxidants and minerals that help in improving heart health. Also the presence of Vitamin C helps in cutting fat deposition in the body, which further helps in reducing cholestrol levels.
Traditionally some foods are believed to cut fat which includes sugar, fennel water, apple cider vinegar, and cumin water. One can consume these after having fatty meal to reduce the absorption of fat in the bloodstream. (Image: istock)
Contributed by: Nutritionist and Chef Ishti Saluja
For scrumptious recipes, videos and exciting food news, subscribe to our free Daily and Weekly Newsletters.
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