High cholesterol has become a pressing concern in our fast-paced lives as unhealthy food choices dominate our daily diet. Regular consumption of junk food can lead to various health problems such as high cholesterol. It’s imperative to prioritize your heart health by following a healthy diet recommended by experts. “Proper diet, regular exercise, an ideal weight and a healthy lifestyle are key to preventing and managing high cholesterol,” says consultant dietitian Rupali Dutta, a holistic approach. emphasizes its importance. With this in mind, let’s take a look at five of his tantalizing food combinations that can effectively lower cholesterol levels. But before we delve too deep into this, let’s address some basic questions related to cholesterol.
Why is high cholesterol a concern?
High cholesterol levels, especially elevated LDL or “bad” cholesterol, pose a significant threat to heart health and greatly increase the likelihood of developing cardiovascular disease. LDL cholesterol tends to accumulate in arteries, forming plaque that narrows and hardens the vessels. Over time, this narrowing restricts blood flow and oxygen supply to the heart, causing various cardiovascular diseases such as heart attack, stroke, and coronary artery disease.
What is HDL Cholesterol 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 arteries.
How can a healthy diet help lower cholesterol levels?
A healthy diet can help manage cholesterol levels by including foods low in saturated and trans fat, high in fiber, and heart-healthy nutrients. Such foods can help lower LDL cholesterol levels and improve overall heart health.
Also read: 5 Food Options Experts Recommend to Boost Your Good Cholesterol Levels
Discover the best food combinations for lowering cholesterol levels:
1. Eat dal with brown rice
A beloved staple food in India, dal chawal not only provides essential nutrients but also constitutes a complete meal. Many people opt for white rice in this combination, but those with high cholesterol levels should consider switching from white rice to brown rice. The oils in brown rice have been shown to lower bad cholesterol levels, making brown rice a healthier option.
2. Yogurt and almonds
Yogurt and almonds are both nutritious and are usually taken separately. However, when combined, they have the notable benefit of lowering cholesterol levels. Almonds are low in saturated fat and yogurt is rich in probiotics, making this combination a great ally for cholesterol control. Start your day with a bowl of yogurt topped with a handful of almonds for a satisfying and nutritious treat.
3. Garlic and onions
Garlic and onions not only add flavor to Indian cuisine, they are also great allies to help prevent high cholesterol. Garlic contains allicin, which is famous for its cholesterol-lowering properties, and black pepper contains quercetin, which has a similar effect. The magical combination of these two ingredients effectively keeps cholesterol at bay.
Also read: Do you have high cholesterol?5 best and worst foods to help you manage it
4. Add Lemon to Green Tea
Known for its weight loss benefits, green tea provides another reason to include it in your daily cholesterol management. Rich in antioxidants, green tea has significant cholesterol-lowering effects. To enhance the effect, just add a few drops of lemon juice. The flavonoids found in lemon juice further contribute to its cholesterol-regulating potential. Enjoy the refreshing taste of tea, hot or cold, as you prefer.
5. Haldi and Black Pepper
A staple in the Indian kitchen since ancient times, haldi boasts anti-inflammatory properties that help lower cholesterol levels. Combined with black pepper, which contains piperine, a compound known for its ability to treat cholesterol, these spices make a powerful combination. Incorporate them into sabzi, dals, and soups to take advantage of their cholesterol-lowering effects.
Adding a combination of these foods to your diet can effectively lower cholesterol levels. Prioritize health and well-being with these irresistible culinary choices. Stay healthy and well!
Disclaimer: This content, including advice, is for general information only. It is in no way a substitute for a qualified medical opinion. For more information, always consult a specialist or your doctor. NDTV is not responsible for this information.
