High cholesterol continues to afflict countless of individuals. However, studies have now shown that high cholesterol can be treated with a number of healthy foods. The National Institute of Nutrition recommends that every individual should consume at least 300 g of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. We have listed the top 20 foods that will fight the evil.
Beans (phaliyan) and lentils (sabhi prakar ki daal) help lower cholesterol
Beans, lentils and peas are good source of soluble fiber which helps lower cholesterol levels. Beans and pulses are high in fibre, high in protein and low in fat. Beans also contain lecithin, a nutrient that also helps in lowering it.
Fatty Fish (Omega-3) helps lower Cholesterol
Fatty fish like Salmon, Tuna, and Halibut are rich in Omega-3 fatty acids that have many heart protective properties and also helps improve your blood cholesterol profile.
Monosaturated fats helps lower cholesterol
Avocados, Peanut butter, Hazelnuts, Almonds and Pecans contain heart-healthy MUFA, which helps lower Cholesterol levels. Olive and Peanut oils are also rich in monounsaturated. Note all are high in fat calories.
Grains (Anaaj) and Oats help lower Cholesterol
Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol and helps their excretion. Beans, apples, carrots also contain soluble fiber.
Nuts help lower Cholesterol
Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy – fiber, Vitamin E and Selenium.
Fibers in fruits help lower cholesterol
Apples, Pears, Oranges and Grapefruit contain soluble fibre, which helps lower cholesterol. Include other soluble fibre rich foods such as psyllium, barley, apples, pears, kidney beans.
Antioxidants prevents cholesterol damage
Fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.
Plant sterols help lower cholesterol
Foods that are fortified with plants sterols and stanols like Wheat germ, wheat bran, peanuts, vegetable oils (corn, sesame, canola and olive oil), almonds and Brussels sprouts, are the substances naturally found in many plant foods, ends help block the absorption of cholesterol into the bloodstream. Foods such as orange juice and yogurt drinks are often fortified with sterols and stanols.
Walnuts help lower cholesterol
Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.
Blueberries help lower cholesterol
Blueberries contain antioxidant Pterostilbene that effectively helps lower Cholesterol levels. Blueberries are also rich in soluble fibre and other powerful heart healthy vitamins.
Salmon helps lower cholesterol
Salmon or fatty fish is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids are noted for its triglyceride-lowering power.
Garlic helps lower cholesterol
Many studies have demonstrated that eating garlic regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it conains active substance called Allicin.
Apples help lower cholesterol
Apple is rich in Pectin (fiber), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels.
Green, leafy vegetables help lower cholesterols
According to many studies individuals who 4 or more servings of fruits and vegetables have lower LDL cholesterol levels than those who ate fewer servings. Eat dark green, leafy of veggies like Spinach, Collard greens and Swiss chard.
Raw carrots help lower cholesterol
Raw carrots are rich in a fibre called pectin that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries.
Sesame seeds helps lower cholesterol
Sesame seeds are rich in phytosterols that help reduce ldl (bad) cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
Pistachios help lower cholesterol
Pistachios significantly lower LDL (bad) cholesterol levels.
Pomegranate juice and cholesterol damage
Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.
Mushrooms help lower cholesterol
The active component in shitake mushrooms in eritadenine helps lower cholesterol levels. A Shitake mushroom also contains lentinan, which not only lowers cholesterol, but has anti-cancer properties and helps boost the immune system.
Prunes (sukha aloo bukhara) help lower cholesterol
Prunes are a wonderful source of antioxidants and fibre, which is known to reduce LDL cholesterol.
According to Ayurveda in order to maintain your cholesterol you need to eat healthy accompanied by exercising and yoga. Ayurveda has splendid results in maintaining the cholesterol levels. Herbalage Wellness India has developed certain supplements which helps maintain your HDL and they are as follows:
Xtrong Heart (Cholesterol Management & Heart Support)
Blood pressure, lipid & palpitation management.
- Arjuna alone is capable of upholding the healthy heart alone. But alongwith Jatamansi, It helps manage high blood pressure, boosts HDL (the good cholesterol), lowers LDL (the bad cholesterol) and helps nearly all cardiovascular activity.
- Pushkar mool possesses anti-anginal, hypoglycemic properties and helps in maintaining the blood pressure which is already in the normal range.
- Devdaaru, Khursaini Ajwain & Kachoor helps manage all sorts of cardio-vascular diseases and lessen heart pain.
- Haritki helps reduce total cholesterol, triglyceride and keeps heart disease at bay.