Foods to Help Lower LDL (‘Bad’) Cholesterol
It’s no secret that certain foods can help you lower your LDL (“bad”) cholesterol, which causes a buildup of plaque in the arteries that leads to heart disease, heart attacks, and stroke. But what may surprise you is that many of these foods are delicious as well.
- Indulge your dark wild side: Dark chocolate contains flavonoids, antioxidants that help lower LDL levels. Just make sure to eat in moderation, as chocolate is also high in saturated fat and sugar.There are unsweetened sugar-free dark chocolate or cocoa products available too. You can also use dark, unsweetened cocoa powder in your recipes to get similar heart-healthy effects.
- Using healthier oil alternatives: Coconut oil, flaxseed oil, mustard oil, ghee, olive oil can also be used in place of other oils in cooking.Reduce the heating time of the oils while cooking. Leading cardiologists, however, advise eliminating oils completely or to a minimum amount.Do not worry about the taste. Food prepared without oil can be just as tasty!Just add water and minimal healthy spices.You can opt for natural fruit and vegetable dressings.Having more salads is also an option to reduce the oil consumption of your regular diet. Your body will thank you for it!
- Wine: Red wine contains resveratrol, a substance found in the red grape skin. Drinking too much alcohol is not advisable, however; so while a glass of red wine at dinner is fine, don’t overdo it.
- Tea Time: Both black and green teas contain powerful antioxidants. Green tea typically contains more. Just go easy on the cream and sugar.Add a bit of lemon and ginger for a warm soothing effect.
- Nuts: Nuts are high in polyunsaturated fatty acids, so almonds, walnuts, or pistachios can help reduce your LDL levels. Sprinkle them on your salad, or eat them right out of hand as a snack. Choose the low-salt option, nuts are also high in calories.Though you can indulge a bit, however, I personally advise my patients to keep it to 5/6 pieces of each nut maximum. Add it to your milkshake and feel your food cravings curb with a wow taste factor.
- Whole Grains: Barley, oatmeal and brown rice have lots of soluble fibre, They lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream. Try switching out your regular pasta for the whole-grain version, or use brown rice instead of white, top your morning oatmeal with high-fibre fruit like bananas or apples.Add other healthy alternatives too like quinoa, buckwheat, rye.
- Olive Oil: Olive oil is a plant-based fat, so it's a better choice when you're trying to lower your "bad" cholesterol than fats that come from animals. It’s great mixed with red wine vinegar, a minced garlic clove, and a little ground pepper for a salad dressing.
- Go Fishing: Fish like salmon, tuna, sardines, are all rich in omega-3 fatty acids, which reduce triglycerides in the blood. bake or grill the fish -- don’t fry it -- to keep it healthy.
- Soy: Soymilk and tofu are high in protein, and eating just 25 grams a day can reduce your cholesterol by 5 to 6 percent. Top off your bowl of cereal with soy milk.
- Beans: Black beans, kidney beans, lentils, all are rich insoluble fibre. Recent studies show eating 4.5 ounces of beans a day can reduce LDL levels by 5 percent. Try black bean burritos, or dip some veggies in hummus, which is made with chickpeas, for an afternoon snack. Beans are so versatile, there are endless recipes for beans in every cuisine!
- The most Fruitful change in your life: Pears and apples have a lot of pectins, which is a type of fibre that can lower cholesterol. So do citrus fruits like oranges and lemons.Berries are also high in fibre. Make a morning smoothie if you are in a hurry and have no time for breakfast.
LOOK FOR A NATURAL TREATMENT OPTION TO LOWER YOUR CHOLESTEROL!
Many people and health authorities believe that having high levels of harmful cholesterol is not a serious health issue. However, it is advisable to take care of your health parameters at an early stage itself since this can cause serious health problems in the long run. Reducing bad cholesterol levels can help you to avoid heart disease in particular, as well as conditions like obesity, thyroid, diabetes and blood pressure.Always make sure you pay regular visits to your cardiologist, and follow their advice as well as get regular health checkups as and when recommended by your cardiologist.
In quite a few cases, high levels of bad cholesterol can be corrected by dietary and lifestyle changes alone and may not require medical treatment or intervention.However, it may not be enough and in such cases, it is recommended to use medicines or treatments. Homeopathy is a safe, natural, alternative treatment option, in which the homoeopathic medicines and remedies are chosen after a careful holistic individual case study, and shows promising results in causing lifestyle changes and lowering the LDL cholesterol levels, providing a protective cover for heart and other serious health issues.