High cholesterol has become a pressing concern in our busy lives, as unhealthy food choices increasingly dominate our daily diets. Regular consumption of junk food can lead to various health problems, including high cholesterol. It is essential 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, stating, “A good diet, regular exercise, ideal body weight, and a healthy lifestyle are key to preventing and managing high cholesterol.” With that in mind, let’s explore five tantalizing food combinations that can effectively lower cholesterol levels. But before we delve into this topic, let’s address some basic cholesterol-related questions.
Why is high cholesterol a concern?
High levels of cholesterol, especially LDL or “bad” cholesterol, pose a significant threat to heart health and significantly increase your chances of developing cardiovascular disease. LDL cholesterol tends to build up in the 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 heart disease.
What are HDL and LDL cholesterol?
HDL cholesterol is considered “good” cholesterol as it helps remove excess cholesterol from the bloodstream. LDL cholesterol, on the other hand, is known as “bad” cholesterol since 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 incorporating foods that are low in saturated and trans fats, high in fiber, and contain heart-healthy nutrients. Such foods can help lower LDL cholesterol levels and improve overall heart health.
Read also: 5 expert-recommended food options to boost good cholesterol levels
Check out 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 fulfilling meal. While many opt for white rice in this combination, people dealing with high cholesterol levels should consider substituting it for brown rice. The oil found in brown rice has been shown to reduce bad cholesterol levels, making it a healthier choice.
2. Yogurt and almonds
Both yogurt and almonds are nutrient powerhouses, commonly enjoyed separately. However, when combined, they offer significant benefits for lowering cholesterol levels. Almonds are low in saturated fatty acids, while yogurt boasts probiotics, making this combination a fantastic ally in managing cholesterol. Start your day by topping a bowl of yogurt with a handful of almonds for a satisfying and nutritious treat.
3. Garlic and onion
Garlic and onion are not only flavorful additions to Indian cooking but also excellent allies in the prevention of high cholesterol. Garlic contains allicin, which is renowned for its cholesterol-lowering properties, while black pepper is home to quercetin, which shows similar benefits. The magical combination of these two ingredients can effectively keep cholesterol at bay.
Read also: Do you have high cholesterol? 5 best and worst foods to help you deal with it
4. Add lemon to green tea
Green tea, renowned for its weight loss benefits, now offers yet another reason to be part of your daily cholesterol management routine. Rich in antioxidants, green tea offers remarkable cholesterol-lowering properties. To enhance its effects, simply add a few drops of lemon juice. The flavonoids found in lemon juice further contribute to its cholesterol-regulating potential. Enjoy this refreshing tea, hot or cold, according to your preferences.
5. Haldi and black pepper
Haldi, an age-old staple of Indian cuisine, boasts anti-inflammatory properties that can help lower cholesterol levels. Along with black pepper, which contains piperine, a compound known for its cholesterol-treating abilities, these spices make a formidable duo. Incorporate them into your sabzis, dals, and soups to reap their cholesterol-lowering benefits.
By adding these food combinations to your diet, we can effectively lower our cholesterol levels. Prioritize your health and well-being with these tempting food choices. Keep fit and healthy!
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your doctor for further information. NDTV assumes no responsibility for this information.
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