Cholesterol entered my world some years ago while I was researching healthcare necessary after the age of 35. A blood test (Lipid profile) would tell us if our cholesterol levels were good, bad or ugly. Suffice to say, the picture was rather ugly (for hubby), and we had to quickly get into battle mode to fight this enemy.
So, what is this cholesterol and is it really as bad as we think it is?
Cholesterol is a waxy, fat-like substance found in every cell of our body.
Our body makes the cholesterol that we need. And, it does have a role to play: Our body requires cholesterol to make hormones, Vitamin D and substances that help digest our food.
Cholesterol comes from our liver and our diet.
There are two types of cholesterols carried by different types of lipoproteins: LDL, or the Low Density Lipoproteins which is the BAD Cholesterol and HDL, or the High Density Lipoproteins, which is the GOOD Cholesterol.
High levels of LDL can clog the arteries and cause heart disease.
Source: Wikipedia
Unlike fat, cholesterol cannot be burned by your body through sweating while exercising etc. So, to avoid excess accumulation of cholesterol in the body, you need to watch your diet. Your doctor will prescribe medicines to bring down the cholesterol levels, or the LDL levels. The drugs usually prescribed are STATINS. These lower the triglycerides (another type of blood fat) and also raise the HDL levels.
However, Statins do have side-effects like high blood sugar, muscle inflammation and intestinal problems. So, while it is advisable to take the prescribed drugs to bring down the levels of cholesterol, it is better to take a good look at your diet to do the same. That is a much preferred mode of bringing down the LDL levels. Along with exercise, of course!
Exercise on a REGULAR BASIS is a must if you wish to see any positive results. We do begin working out with great enthusiasm, but seldom do we all stick to the routine and in a matter of days we fall off the track and go back to our old habits, don’t we?
We also need to take care of what we eat. We keep reading about the need to watch our diet and make exercise a part of our daily routine, so, what’s new, you might ask. Well, the fact that not all of us stick to our diets and our exercise which results in raised levels of LDL that cause more trauma to your arteries and consequently to your heart, much more than you think.
There are foods that help bring down the LDL levels. Foods that, if we make them a part of our daily diet, are sure to help us in the long run as well as get off the drugs. So, sharing with you all today, 10 of the super foods available locally and which help reduce the bad cholesterol.
First off, though, you need to consciously stay away from deep fried stuff like certain Indian snacks (samosa, batata wada, bhajiya) and include healthy foods which I will mention below. Trans fats found in vanaspati, are the number 1 culprit that cause the LDL to shoot up. So, keep that out of your kitchens, and switch to desi ghee, or clarified butter, which is heart-friendly.
FOODS THAT HELP LOWER CHOLESTEROL
Methi: I shared a post on Methi some time ago, where I wrote about the benefits of including sprouted methi , or fenugreek seeds. Fenugreek seeds help lower LDL as well as blood sugar levels if consumed on a daily basis. So, sprout some methi seeds, place them in an air tight container, in the refrigerator, and have a teaspoon of these sprouted methi seeds first thing in the morning.
Tomatoes: Rich in lycopene, tomatoes help detoxify the body and reduce the risk of heart disease by helping lower cholesterol levels. Add these to your salads, have these through soups and along with veggies, or juice them up and gulp them down!
Fatty fish: Now, this is good news for sea food lovers, isn’t it? Fish contain Omega 3 fatty acids which help bring down the level of triglycerides and simultaneously raise the HDL levels.
Garlic: Years ago, dad used to chew garlic cloves. I tried it, too, but the pungent flavour put me off it. It’s only after I grew up that I learned how beneficial garlic is to the heart. The anti-oxidant properties of garlic help lower cholesterol levels, provided it is consumed raw, or semi-cooked. So, despite the bad breathe it gives, just chomp on a garlic clove. You can always use a mouthwash to drive away the smell!
Ragi: Ragi, or finger millets, contain amino acids which help get rid of excess fat from the liver and bring down cholesterol levels. It also helps reducing blood sugar levels. Eating rotis (Indian Flat Bread) made out of ragi flour instead of wheat, will definitely help you in your fight against cholesterol. Ragi rotis are the most preferred rotis at my home and take lesser time to prepare!
Ladies finger: Ladies finger not only helps bring down cholesterol but also helps reduce your blood sugar levels thanks to its soluble fibre content. Slit a couple of ladies fingers and place them in a glass of water at night. Drink the water the next morning. Or, eat more ladies finger sabji! Either ways, it helps.
Nuts: Nuts, especially, walnuts and almonds help reduce the bad cholesterol (LDL) and raise the good cholesterol (HDL). Have a whole walnut daily and a few almonds, too, along with your breakfast.
Apples: Apples contain the same soluble fibre that you find in ladies fingers, which helps lower bad cholesterol. So, it isn’t for no reason that we have been taught that an apple a day keeps the doctor away!
Oranges: Including foods rich in soluble fibre helps reduce cholesterol. And, oranges are rich in soluble fibre, apart from vitamin C.
Cinnamon: Cinnamon is known to lower blood cholesterol levels significantly. Add a teaspoon of cinnamon powder to your cup of tea while it boils. A teaspoonful of this powder is more than enough to do the trick, provided consumed on a daily basis. Grind the cinnamon and keep the powder next to your tea and sugar containers. That way you will be reminded to add it to your morning cuppa.
I have included those foodstuffs that are grown locally. Foods such as oats, or avocados, although available, aren’t locally cultivated. Eating foods grown locally makes a lot of difference to your health. The reason being that these foods are picked as soon as they ripen and are packed and sold immediately, thereby keeping their nutrition intact.
So, that’s it from me today. Do share with me any other tips you may have for reducing cholesterol. I would love to know all about it!
Love,
SHILPA…
P.S.
I have been including almost all of the above in hubby’s diet since a long time now and his cholesterol levels have come down significantly. He stopped taking the drugs he was prescribed for cholesterol and depends more on the diet to control the LDL levels. Now, all he needs to do, is get back on that bicycle! I know he will. It’s just a matter of some time.
SHILPA..
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Shilpa another practical , healthy post from you . I must admit though that I followed your advice and had methi seeds but it did affect my tummy and I went more often to the loo . Unless this was supposed to help lose weight. ?.
Would air frying make Indian snacks healthier?
And what if vanaspati is substituted with Transfat?
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Sunita, methi seeds help in digestion and yes, help flush up the system, so this is something I experience, too. However, if you find that troublesome, I would suggest you stop taking the methi seeds for some time and see how that helps.
Air frying will surely help make Indian snacks healthier. But, not everybody is aware about it, or even invests in an air fryer! 😀
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You’re right about the air fryer . My mom’s gadget has become a show piece . And I’ll go back to the Methi seeds
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This is really useful. I’ve had borderline cholesterol for years now. Each time I a mange to lose some weight it goes down and the moment I let go it’s back up. Like you said exercising consistently is what I need to do.
PS: Reading about vada paos has me craving for them already. What to do, it’s rainy and wet and just right for fried stuff. I must think about getting an air fryer.
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A very informative post. I have heard of the benefits of methi. Thank goodness tomatoes are in my daily diet.
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Time now to appreciate our ancestors who had devised “chari thaav” meals! Left and the right side of the meal plate was healthy and balanced that it took care of every need of the human body in the most tempting, yummy yet healthy way.
I wish to add to your list of super foods, one of the things that is my personal favourite is flax seeds “mukhavas”.
Going by your experience, I am so sold to this idea of including the super foods in our daily cooking, Shilpa. Thanks for sharing.
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Oh, so true,Anagha! And, yes, I did remember flax seeds, but thought of doing a separate post on it. But,thank you for adding it to this list and sharing some more information. Yes, our ancestors knew so much more than we do today! ❤
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Very helpful post. I have been bordering on the higher end of cholesterol for the last couple of months. I still have that hostel type junk food habits. My Dad keeps telling me that unless I mend my ways, I will pass on the same bad eating habits to my son. Your post is really the one that I needed to read at this phase of life.
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I am glad you find this post useful, Sonia. Do take care of your health, girlie! If you don’t, who will?
❤
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Very informative post! I have also been managing our diets for health and most of these foods are good overall. Thank you for sharing. I will get these added to my list.
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Great information here, Shilpa. Ragi is something I haven’t really made part of our diet. I’m going to ask you how to make those rotis, please.
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Been on pills for cholesterol since a year and at times indulge from time to time. From next year, planning for drastic change in lifestyle to keep the cholesterol in control and be pills free. A very helpful post, Shilpa.
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Good! Wish you the best Vishal! 👍👍 Take care!
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very useful post Shilpa. Much needed to me now.
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Thank you, Ramya!
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Diet makes a big difference to our health! I think yes, as long as we eat a lot of fresh fruit and veg, it will be good. I’m lucky we get avocadoes here as I love them. Don’t get as much methi and ladies fingers though.
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A couple of these super foods, though I consume on a regular basis, was never aware that they had the potential to lower cholesterol. Informative for one and all and stresses the importance of including super foods in our diet rather than processed.
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Very useful post Shilpa. Chesterol and heart disease runs in the family. I am a big advocate of eating right and exercising regularly. We follow some practices like eating Soaked nuts, Methi, however didn’t know about bhindi. Will try to eat more bhindi.
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Eating right makes a lot of difference, Anshu. But, most of us prefer keeping our taste buds happy and ignore the rest of our body! 🙂
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Informative post. I guess a combination of exercise and diet will be most beneficial.
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Yes, it will. That is what works best!
Thank you for visiting! 🙂
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Awesome list! I am glad it has all Indian foods.
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Thank you, Reshmy! I am glad you found it useful!
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Very informative post, Shilpa. Though I am slim, I have a tendency of high cholesterol as I am very much into cheese and butter. Saving this post of yours. Thanks, much for writing this and I am happy I stumbled upon it. #vartikasdiaryreading #myfriendalexa
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Hey Shilpa, It was an awesome article.. Didn’t knew that a ladyfinger is beneficial for lowering the cholesterol levels…
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I didn’t know either! And, I am sure there must be many more foods that help us get healthier. Just need to find out about them, too.
Thank you for visiting!
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Thanks for this beneficial information. This is really helpful for cholesterol patients
#MyFriendAlexa #FlavorsofworldRead
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It sure is. We so need to depend on our diet to get back to good health.
Thanks for visiting, Akash!
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Shilpa, a very informative post, especially since you have specified the food items that lower cholesterol. Thank you. Isn’t it sad that all those delicious fried food items we used to love as kids are all harmful?
#DeepTiesReads #MyFriendAlexa
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I am really happy I have included almost all the list of the foods you mentioned for my entire family !! Informative post !!
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That’s great, Neha! I hope it helps you all.
Thank you for visiting!
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husband has been recently diagnosed with a little high cholesterol, I am going to refer to this post. thank you!
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I hope you find something helpful here, Samarpita! Thank you for visiting!
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