We just love to indulge in all things greasy, fried and decadent; not us? Today, burgers, pizza, chips and soda have become an essential part of our lives. While it is okay to eat junk food sometimes, the problem arises when our temptations get out of control. Eating excessive amounts of fried and junk food is associated with many lifestyle diseases – high cholesterol is one such example. If you look around you, you will find that high cholesterol is one of the most common conditions faced by the people of today’s generation. There are two types of cholesterol in the human body – HDL (good cholesterol) and LDL (bad cholesterol). When LDL levels rise, it affects our heart health. This is the reason why experts recommend keeping our cholesterol levels under control for a healthy life. Consultant nutritionist Rupali Dutta suggests, “Your daily diet plays a vital role in achieving and maintaining your health goals. High cholesterol can be caused by the combination of a good diet, regular exercise, ideal body weight and an overall healthy lifestyle.” can be prevented and controlled effectively.”
How food plays an important role in managing the cholesterol level of the body:
A new study by researchers from the Mayo Clinic in Rochester, Minnesota and the Richardson Center at the University of Manitoba in Winnipeg, Manitoba, found that the “food for medicine” approach for many individuals is as effective as drugs to lower cholesterol levels. can be effective in adapting without any drastic lifestyle changes. The findings were published in the ‘Journal of Nutrition’.
Study participants were given foods that were rich in fiber, plant sterols, ALA omega 3 fatty acids, and antioxidants. Food options ranged from chocolate bars to strawberry-banana smoothies and walnuts. After 30 days, it was found that no reduction in cholesterol was observed during this phase.
Explaining the findings, Stephen Kopecky, a cardiologist and director of the Statin Intolerance Clinic at Mayo Clinic, said that using food as a medicine approach “expands options for medical professionals and patients.” “Many patients who are willing or unable to take statin medications can help manage their high cholesterol, or hyperlipidemia, with a realistic food-based intervention,” he said.
Here are 5 daily foods to lower cholesterol levels in the body:
1. Amla
Amla is one of the richest sources of Vitamin C, minerals and amino acids. According to a study published in the Indian Journal of Pharmacology, it has been found that amla helps in reducing the cholesterol level of the body. In addition, amla offers the added benefit of protection against atherosclerosis and CAD (coronary artery disease).
2. Green Tea
Green tea is a rich source of polyphenols. Rupali Dutta, “Green tea has the highest concentration of polyphenols that not only lower LDL cholesterol but also increase HDL cholesterol.”
3. Lemon
Lemons (or any citrus fruit) are rich in vitamin C and antioxidants that help flush out toxins and reduce inflammation in the body. According to the book ‘Healing Foods’ by DK Publishing, “Citrus fruits contain hesperidin, which may reduce symptoms of high blood pressure and pectin (fiber) and limonoid compounds. These factors also slow atherosclerosis (hardening of the arteries). and may reduce “unhealthy” (LDL) cholesterol in the blood. The antioxidant flavones may also reduce the risk of stroke in women.”
photo credit: iStock
4. Spinach
Spinach is loaded with many essential nutrients. It is a popular food in our kitchen pantry and helps to benefit our overall health. According to experts, spinach contains carotenoids which are known to reduce cholesterol levels in the body.
5. Walnut
A study conducted by the University of California found that eating a diet containing walnuts can help reduce weight and improve cholesterol levels. The research further found that a diet containing walnuts, which mainly contain polyunsaturated fats, also had a positive effect on heart health markers.
Now that you know the foods that help manage cholesterol levels, we suggest adding them to your daily diet and enjoying overall health. Always remember, moderation is the key. According to health experts, no more than 300 grams of cholesterol should be consumed per day. And if you have high cholesterol, limit your intake to less than 200 grams per day.
We also bring you some foods that people with high cholesterol should avoid. click here to know more.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
,