Cholesterol Lowering Foods

Apple Cider Vinegar, a health tonic promotes for treating allergies, rashes, and infections and for aiding in digestion and promoting weight loss. The American Diabetes Association recommends vinegar as a way to increase insulin sensitivity for type-2 diabetics. Studies have shown that apple cider vinegar, when consumed with water, showed a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. Because of its strong flavor and relatively low caloric content, apple cider vinegar is a healthy alternative to creamy dressings and sauces.

Avocados contain significant amounts of good fats (oleic acid, healthy monounsaturated fat) and fiber that helps boost good cholesterol and lower bad.  You can add avocados to your salad or make a nice avocado dip.

Barley, one of the most nourishing cereals known to lower blood cholesterol and triglyceride levels and regulate blood sugar levels. Studies suggest that the cholesterol-lowering effect is caused by beta-glucan, a type of fiber present in barley, which has shown to reduce cholesterol levels from 4% – 10% depending on the amount of barley taken. Barley can easily be substituted for wheat in the form of rotis, khakras, noodles and delicious soup can be made from pearl barley available at chemist outlets.

Beans and Legumes like Bengal Gram (Chana), Kidney beans (Rajma) and Chickpeas(Kabuli chana), are rich in dietary fiber which help to lower Cholesterol levels and prevent blood sugar levels from rising too rapidly after a meal.  Studies suggest that taking as little as 3/4 cup beans daily can help lower LDL-cholesterol, total cholesterol, and triglycerides. They are low in fat (most of this is polyunsaturated)and are a healthy source of carbohydrates for persons with insulin resistance or diabetes. Have in the form of sprouts, salad, hummus, baked falafel, chillas.

Brown Rice, being unpolished, retains most of its fiber and nutrient content that is otherwise removed from refined, white or polished rice. These nutrients include B vitamins, selenium, magnesium, and phytonutrients. A cup of brown rice supplies about 14% of the daily recommended value for fiber. This high fiber content helps lower blood sugar and cholesterol. Best to be used as a substitute for white rice, dosa, pulao or biryani.

Broccoli has shown to have cholesterol-lowering properties. Steamed broccoli is more beneficial than raw broccoli in lowering cholesterol levels. The fiber in broccoli lower cholesterol by binding with bile acids in the digestive tract and excreting it out of them. Make it a part of your diet by including it in your stir-fry, salads, and soups.

Celery, due to its high antioxidant content has shown to lower risk of heart disease by preventing oxidation of LDL (bad) cholesterol. Make it a part of your diet by including it in your vegetable juice, stir-fry, salads, and soups.

Cinnamon, just half a teaspoon of cinnamon a day has shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes. Add it to your green tea or use it in food to add flavor.

Coriander seeds have useful cholesterol-lowering properties. Boil two tablespoons of coriander seeds in a glass of water. Strain the decoction after cooling and drink this twice a day for good results.

Cluster beans, (Gavar) have shown to lower cholesterol levels. It is rich in dietary fiber (guar gum) which is beneficial in lowering cholesterol levels.

Fenugreek seeds (methi), when consumed on a regular basis has shown to lower total cholesterol, LDL (bad) cholesterol and triglyceride levels in the blood. Regular consumption of fenugreek seeds has also found to be effective in controlling blood sugar levels in people with diabetes.

Fatty Fish like salmon, tuna, mackerel, and sardines are a rich source of Omega 3 fatty acids and proteins. Scientific evidence shows that consuming fish rich in omega-3 fatty acids reduces triglyceride levels by as much as 25-30 percent, increases levels of high-density lipoproteins and therefore reduces the risk for heart disease. The American Heart Association recommends eating two servings (1serving=100gms) of fatty fish every week. To get the maximum health benefit, it is better to bake, broil, steam or grill fish instead of frying them in oil.

Fruits such as pear, apples, oranges, berries, grapefruit, and pomegranate have shown to reduce cholesterol levels in the blood due to its high fiber content. Eat fruits with skin wherever possible Their edible skin is an additional source of fiber

Garlic contains allicin which has shown to lower total cholesterol, LDL cholesterol, and triglycerides. Several studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. It can be taken in the form of raw cloves one to two a day.

Ginger has shown to improve heart health. A study testing the properties of ginger found that ginger reduced cholesterol, triglyceride and blood sugar levels. It also raises HDL (good) cholesterol. It also helps improve blood circulation, reducing the risk of heart attacks and strokes. You can enjoy your morning cup of ginger tea or add it to your food and lower your risk of heart disease.

Green Tea contains catechin polyphenols which are known to provide protective effects on the heart. Studies have shown that drinking green tea lowers total and LDL (bad) cholesterol but has no effect on HDL cholesterol and triglycerides. Since it has zero calories (when taken without sugar), it is great for people watching their weight.

Ispaghula husk (psyllium), contains high levels of soluble fiber and is considered to be an adjunct to statins in lowering blood cholesterol levels. Studies have shown that consumption of 7-10 gms (one to two teaspoon) psyllium/day lowers blood cholesterol levels by 4-11% and LDL cholesterol levels by 6-18%. It has also shown to aid weight loss, provide satiety and lower blood sugar levels. The recommendation is one teaspoon twice a day with water daily.

Lemons provide enormous health benefits as they are fat-free, sodium free, cholesterol free, high in vitamin C and low in calories. Lemons contain limonoids, which has shown to reduce the production of apo B, a substance associated with higher cholesterol levels. Flavonoids, also found in lemons, have potential antioxidant properties which reduce the oxidation of LDL (bad) cholesterol, thereby reducing the risk of heart disease and stroke. Use lemon in salad dressings, make lemon juice or add to foods to enhance flavor.

Multigrain Atta, a perfect blend of whole wheat flour, soya, oats, husk powder, barley, maize flour, Bengal gram flour. It is a rich source of B vitamins and fiber which helps to lower LDL Cholesterol (bad cholesterol) thereby reducing the risk of heart disease.

Nuts & Seeds-Walnuts, Almonds, Chia seeds, Sunflower seeds and Flax seeds (Alsi) provide considerable amounts of healthy fats (omega -3 fatty acids), fiber, and other heart-friendly nutrients which have shown to help reduce the risk of heart disease. They can be taken as a mid-meal snack or added to the breakfast cereal, however one must take care not to eat more than a handful of nuts (30g) per day as they are a rich source of calories. Avoid those that are salty, sugar-coated, chocolate-coated or honey-roasted to enjoy their health benefits.

Oatmeal and Oatbran contains a soluble fiber called beta-glucan, which is also found in some other healthy foods like apple, pear, and prunes. Studies have shown that eating as little as 3 grams of soluble oat fiber daily, present in one bowl of oatmeal, can reduce total cholesterol by 8-23 percent in people with high cholesterol. The recommended amount of oatmeal to eat per day for people with diabetes or high blood cholesterol is about 1 1/2 cups of cooked oatmeal which contains about 150 calories and 4-6 grams of fiber. Other than porridge, Oatmeal can also be served as part of other foods like Oats pancakes, Oats upma, Oats idli, Oats raita, Oats in soup.

Rice bran oil, extracted from the bran layer contains healthy fat, monounsaturated fatty acid(MUFA) shown to lower LDL levels in people with high cholesterol. Keep a watch on the amount of oil used even if it is healthy.1 liter oil is sufficient for 2 adults per month