Cholesterol Reducing Foods Fruits, Nuts

Cholesterol Reducing Foods Fruits, Nuts

Cholesterol is a type of fat that has a waxy texture. It plays a significant role in producing cell membranes, vitamin D, and numerous hormones.

There are two sources of Cholesterol in the bloodstream:

• Food
• The Liver

The liver is responsible for producing all the Cholesterol that the body requires.

What is Cholesterol?

It is a waxy-type substance that is found in all animal cells. It is essential for many bodily functions, such as producing hormones and building cell membranes.

Having high cholesterol levels may increase the risk of heart disease and stroke. 

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LDL Cholesterol: The Bad Cholesterol

LDL cholesterol, or lousy Cholesterol, can build up in arteries and form plaque. Plaque can narrow and harden your arteries, making blood flow difficult to your heart, brain, and other organs.

HDL Cholesterol: The Good Cholesterol

HDL, also known as good Cholesterol, helps to remove LDL cholesterol from your arteries. HDL cholesterol then carries the LDL back to your liver, which is broken down and eliminated from your body.

Cholesterol Levels in India: Cholesterol range

The following are the recommended cholesterol levels for adults in India, according to the Indian Heart Association:

• Total Cholesterol: Less than 200 mg/dL
• LDL cholesterol: Less than 130 mg/dL
• HDL cholesterol: Greater than 40 mg/dL

Triglycerides: Less than 150 mg/dL

Good Cholesterol vs. Bad Cholesterol

HDL is known as good Cholesterol because it protects against heart attack and stroke. It acts as a scavenger and carries the harmful LDL (bad) away from the arteries and back to the liver.

Once in the liver, the LDL is broken down and excreted from the body. 

It is essential to have a healthy balance of HDL and LDL fat. High LDL fat and low HDL fat levels can increase the risk of heart disease and stroke.

Therefore, maintaining a healthy lifestyle, including a balanced diet and regular exercise, is crucial to keep fat levels in check.

How to Lower Your Lipid Level

There are some things you can do to lower your fat, including:

• Eating a Heart-health diet
• Exercising regularly
• Maintaining a healthy weight
• Quitting smoking
• Helps in other health conditions, such as diabetes and high blood pressure

Cholesterol-Raising Foods: Know Your Enemy!

Some foods that are high in fat and saturated fat include:

• Fatty meats, such as bacon, mutton, sausage, and red meat
• Full-fat dairy products, such as butter, cream, and whole milk, are high in saturated fats.
• Processed foods, such as hot dogs, hamburgers, and fried foods
• Eggs (yolk only)
• Shellfish, such as shrimp and lobster

Foods That Lower Cholesterol

Some foods can help to lower your Cholesterol, including:

• Fruits and vegetables: Fruits and vegetables are low in fat, saturated fat, and fibre, which can help reduce LDL fat.
• Whole grains: Whole grains, such as oats, barley, and brown rice, are a good source of soluble fibre, which can also help to lower LDL fat.
• Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids, which can help lower LDL fat and raise HDL fat.
• Nuts: Nuts are a good source of protein, fibre, and healthy fats, such as monounsaturated and polyunsaturated fats. These fats can help to lower LDL fat and raise HDL fat.
• Legumes: Legumes, such as beans, lentils, and peas, are a good source of protein, fibre, and soluble fibre. Soluble fibre can help to lower LDL fat levels.

Add These Foods to Lower LDL Cholesterol

Here are some specific foods that you can add to your diet to help lower your LDL fat:

• Oats: Oats are a good source of soluble fibre, which can help to lower LDL fat.
  • You can eat oats for breakfast, lunch, or dinner.
  • Try adding oats to your oatmeal, yoghurt, or cereal.
• Barley: Barley is another good source of soluble fibre. You can cook barley as a side dish or add it to soups and stews.
  • Whole-grain, hulled barley is more nutritious than pearled barley and can easily replace refined grains.
• Whole wheat bread and pasta: Whole wheat bread and pasta are good sources of fibre and complex carbohydrates.
  • You can incorporate bajra roti into your meals as a healthy alternative to wheat roti.
  • Choose whole wheat bread and pasta over white bread and pasta whenever possible.
• Fruits and vegetables: Fruits and vegetables are low in fat, saturated fat, and fibre.
  • Aim to eat five servings of fruits and vegetables per day.
• Fatty fish: Fatty fish, such as salmon, sardines, catla, hilsa, rohu, tuna, and mackerel, are a good source of omega-3 fatty acids. Eat fatty fish at least twice per week.
• Nuts: Nuts are a good protein, fibre, and healthy fats source. Eat a handful of nuts daily as a snack, or add them to your meals.
• Legumes: Legumes, such as beans, lentils, and peas, are a good source of protein, fibre, and soluble fibre. Eat legumes at least two to three times per week.
• You can eat oats for breakfast, lunch, or dinner.
• Try adding oats to your oatmeal, yoghurt, or cereal.
• Whole-grain, hulled barley is more nutritious than pearled barley and can easily replace refined grains.
• You can incorporate bajra roti into your meals as a healthy alternative to wheat roti.
• Choose whole wheat bread and pasta over white bread and pasta whenever possible.
• Aim to eat five servings of fruits and vegetables per day.

Fruits for lowering Cholesterol

Many fruits are good for lowering Cholesterol. Some of the best fruits for fat level include:

• Mangoes: Mangoes can lower fat due to their soluble fibre content that binds to fat in the bloodstream, preventing absorption. Additionally, they contain vitamin C, which reduces LDL fat levels.
• Apples: Apples are a good source of soluble fibre, which can help to lower LDL fat.
• Citrus fruits: Citrus fruits, such as oranges, grapefruits, and lemons, are a good source of vitamin C and pectin, a type of soluble fibre that can help to lower LDL fat levels.
• Berries: Berries, such as strawberries, blueberries, and raspberries, are a good source of antioxidants and soluble fibre, which can help to lower LDL and raise HDL fat.
• Avocados: Avocados are a good source of monounsaturated fats, which can help to lower LDL and raise HDL fat.

Is Mango Good for Cholesterol with Fibre?

Mangoes are a popular fruit in India and may also have fat-lowering benefits.

Mangoes are a good source of soluble fibre, which can help to lower LDL cholesterol.

They also contain antioxidants, which can help to protect your arteries from damage.

In a study of people with high fat, eating one mango per day for six weeks resulted in a significant decrease in LDL and HDL fat.

Nutrition of Walnuts, Pistachio, Oats, Barley, and Peas food for atherosclerosis for cleansing and weight Loss

While the allure of a quick "cleansing" fix for atherosclerosis is tempting, the reality is far more nuanced. Atherosclerosis, plaque build-up in arteries, requires a comprehensive approach, not a magic bullet food. Think of it like building a sturdy bridge, not a fleeting fad.

However, certain foods can be valuable bricks in that bridge, supporting your overall health and potentially contributing to vascular well-being. Here's how some of your picks shine:

Nutty Powerhouses:

• Walnuts: These omega-3 champions flaunt their anti-inflammatory prowess, potentially lowering lousy lipids and giving your heart a high five.
• Pistachios: Packed with antioxidant and phytosterol cheerleaders, pistachios may lead the charge against high fat and blood pressure, keeping your circulatory system happy.

Whole Grain Warriors:

• Oats: These fibre-filled friends act like tiny brooms, sweeping away excess lipids and sugar and keeping your blood vessels squeaky clean.
• Barley: Remember to underestimate the power of beta-glucan, a unique fibre in barley that can lower fat and keep your heart singing.

Remember, moderation is key. Nuts, while mighty, are calorie-dense, and both oats and barley might contain gluten, a party crasher for those with sensitivities.

Forget fad diets and embrace a plant-powered feast! Fill your plate with colourful fruits, vibrant veggies, whole grains, and protein-packed legumes. This balanced approach nourishes your body with essential nutrients, potentially aiding weight management and overall health, a much sturdier bridge than any fleeting trend.

And remember the exercise and stress-busting sidekicks! Regular physical activity and mindful practices like meditation or yoga keep your blood pumping and your spirits soaring, further contributing to cardiovascular health.

So, ditch the "cleansing" myth and build a sustainable, holistic approach to well-being. With the right choices and a healthy lifestyle, you'll be well on your way to a healthier, happier you!

Nuts & Dry Fruits for Blood cholesterol level

Nuts are a good source of protein, fibre, and healthy fats, such as monounsaturated and polyunsaturated fats.

These fats can help to lower LDL and raise HDL Lipids.

Some of the best nuts for lipids include:

• Almonds: Almonds are a good source of vitamin E, which can help to protect your arteries from damage.
• Pecan Nuts: Did you know that adding pecans to your heart-healthy diet is a simple way to improve your lipid levels? Not only do pecans help lower your total and LDL fat levels, but they also keep your HDL fat levels in check. And that's not all! Pecans add a delicious taste and satisfying crunch to your meals, making them a perfect addition to any diet. Give your health a boost by incorporating pecans into your daily routine today!
• Walnuts: Walnuts are a good source of omega-3 fatty acids, which can help lower LDL and raise HDL fat.
• Pistachios: Pistachios are a good source of fibre and monounsaturated fats.
• Gond Katira: Gond Katira is reported to improve blood sugar levels and lower LDL lipids.

Almonds for Cholesterol

Almonds are a good source of nutrients that can help lower lipid levels. They are high in monounsaturated fats, which are known to lower LDL (harmful) fat levels.

Almonds also contain soluble fibre, which can help to bind to lipid in the bloodstream and prevent it from being absorbed by the body.

Ten almonds are good for Cholesterol.

Having ten almonds per day is a beneficial amount for managing Lipid levels.

Almonds are rich in monounsaturated fats and soluble fibre, which can assist in reducing LDL (bad) lipids and increasing HDL (good) cholesterol.

Cholesterol reducing foods

In addition to the foods listed above, several other foods can help to lower your Cholesterol. These include:

• Olive oil: Olive oil is a good source of monounsaturated fats, which can help to lower LDL and raise HDL lipid levels.
• Soy milk: Soy milk is a low-fat alternative to cow's milk and a good protein and fibre source.
• Omega-3 fatty acids: Omega-3 fatty acids can help to lower LDL and raise HDL lipids. Good sources of omega-3 fatty acids include fatty fish, such as salmon, tuna, mackerel, and flaxseeds.

Snack Your Way to a Happy Heart: The Mighty Power of Dry Fruits for Cholesterol

Are you worried about Cholesterol? Let's leave the boring lectures and grab a handful of delicious allies: dry fruits!

These tiny powerhouses contain good fats, fibre, and vitamins that love your heart health. Walnuts, champs of omega-3s, help lower lousy fat and are associated with improved heart health, lower LDL Lipid levels, and reduced inflammation. Pistachios, antioxidant magicians, fight off those free radicals that make arteries grumpy. With their vitamin E shields, Almonds join the party, protecting your cells from damage. And remember fiber-rich dates and prunes, keeping things moving smoothly for a happy gut. Happy you! So skip the bland lectures, grab a handful of these cheerful warriors, and let your heart health do the happy dance by adding whole almonds. Almonds are delicious and contain fibre, Vitamin E, and magnesium, making them a great addition to your diet for maintaining heart health.

Dry Fruits for Obesity & Weight Loss Cholesterol Reducing Food

Struggling with obesity and Cholesterol? Try dry fruits! These tiny snacks contain good fats, fibre, and essential nutrients. Meet your new allies:

1. Walnut Warriors: Omega-3 champions that fight bad fat and aid in weight management.

2. Pistachio Protectors: Antioxidant wizards that shield your cells from damage and promote a healthy gut.

3. Almond A-Team: Rich in vitamin E and healthy fats and can tackle obesity and lipid concerns.

4. Date Defenders: Fiber fighters that keep your gut happy, digestion smooth, and cravings satisfied.

5. Prune Powerhouse: Another fibre fighter that keeps things moving smoothly and prevents constipation.

Remember: Moderation is key! Stick to a handful (about 1/4 cup) of dry fruits daily to enjoy the benefits without overindulging.

Which Foods to Avoid to Control High Cholesterol?

Some of the worst foods for high Cholesterol include:

• Trans fats: Trans fats raise LDL and lower HDL cholesterol. Trans fats are found in processed foods like fried foods, baked goods, and margarine.
• Saturated fats: Saturated fats raise LDL fat. Saturated fats are found in animal products, such as fatty meats, full-fat dairy products, and eggs.
• Cholesterol: Lipid level raises LDL fat. Cholesterol is found in animal products, such as fatty meats, full-fat dairy products, and eggs.

Symptoms of Cholesterol

There are no symptoms of high Cholesterol. A blood test is the only way to know if you have high Cholesterol.

Risk factors with Cholesterol

There are several risk factors for high Cholesterol, including:

• Age: Lipid levels tend to increase with age.
• Gender: Men are more likely to have high fat than women.
• Family history: If you have a family history of high Cholesterol, you are more likely to have it yourself.
• Diet: A diet high in saturated fat, trans fat, and lipids can increase fat levels.
• Weight: Being overweight or obese can increase your lipid levels.
• Physical activity: Lack of physical activity can improve your lipid levels.
• Smoking: Smoking can increase your fat levels.
• Other health conditions: Certain health conditions, such as diabetes and high blood pressure, can increase your cholesterol levels.

Cholesterol friendly recipes

Here are some cholesterol-friendly recipes that are popular in India:

• Oats Upma: Oats are a good source of soluble fibre, which can help to lower LDL lipid levels. This upma recipe is quick, easy to make, and a healthy and satisfying breakfast.
• Moong Dal Khichdi: Khichdi is a traditional Indian dish with rice and lentils. Moong dal is a type of lentil that is low in saturated fat and high in protein and fibre. This khichdi recipe is a good source of complex carbohydrates and plant-based protein, and it is also easy to digest.
• Vegetable Pulao: Pulao is another popular Indian dish made with rice. This vegetable pulao recipe is a healthy and flavorful alternative to traditional rice dishes. It is made with various vegetables, such as carrots, peas, and potatoes, which are all low in fat and high in nutrients.
• Tofu Bhurji: Tofu is a good source of plant-based protein and is low in saturated fat. This tofu bhurji recipe is a healthy and delicious alternative to traditional egg bhurji. It is made with tofu, onions, tomatoes, and spices and is a good protein, fibre, and vitamin source.
• Chana Masala: Chana masala is a popular Indian dish made with chickpeas. Chickpeas are a good source of plant-based protein and fibre and are low in saturated fat. This chana masala recipe is a healthy and flavorful way to enjoy chickpeas. It is made with chickpeas, tomatoes, onions, and spices and is a good protein, fibre, and vitamin source.

These are just a few examples of lipid-friendly Indian recipes. There are many other healthy and delicious recipes available online and in cookbooks. When choosing recipes, look for recipes that are low in saturated fat and high in fibre and nutrients.

Here are some additional tips for cooking fat-friendly Indian meals:

• Use healthy cooking oils, such as olive oil or canola oil.
• Avoid using butter and ghee.
• Limit your intake of red meat and processed meats.
• Choose lean protein sources, such as chicken, fish, and tofu.
• Include plenty of fruits, vegetables, and whole grains in your meals.

By following these tips, you can enjoy delicious and cholesterol-friendly Indian meals.