Cholesterol Reducing Foods Fruits, Nuts

Cholesterol Reducing Foods Fruits, Nuts

Cholesterol is a type of fat that has a waxy texture. It plays a major 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?

Cholesterol 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. 

LDL Cholesterol: The Bad Cholesterol

LDL cholesterol, also known as bad 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 cholesterol, also known as good cholesterol, helps to remove LDL cholesterol from your arteries. HDL cholesterol then carries the LDL cholesterol 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 cholesterol is known as good cholesterol because it protects against heart attack and stroke. It acts as a scavenger and carries the harmful LDL (bad) cholesterol 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 cholesterol. High LDL cholesterol and low HDL cholesterol 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 cholesterol levels in check.

How to Lower Your Cholesterol

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

• Eating a healthy 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 cholesterol 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 cholesterol and saturated fat and high in fibre, which can help to lower LDL cholesterol.
• 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 cholesterol.
• Fatty fish: Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids, which can help to lower LDL cholesterol and raise HDL cholesterol.
• 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 cholesterol and raise HDL cholesterol.
• 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 cholesterol.

Add These Foods to Lower LDL Cholesterol

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

• Oats: Oats are a good source of soluble fibre, which can help to lower LDL cholesterol.
• 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 in your diet.
• 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 cholesterol, 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.

Fruits for lowering cholesterol

Many fruits are good for lowering cholesterol. Some of the best fruits for cholesterol include:

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

Mango for Cholesterol

Mangoes are a popular fruit in India and may also have some cholesterol-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 cholesterol, eating one mango per day for six weeks resulted in a significant decrease in LDL cholesterol and an increase in HDL cholesterol.

Nuts for cholesterol

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

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

Some of the best nuts for cholesterol 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 cholesterol levels? Not only do pecans help lower your total and LDL cholesterol levels, but they also keep your HDL cholesterol 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 to lower LDL cholesterol and raise HDL cholesterol.
• 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 cholesterol.

Almonds for Cholesterol

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

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

10 almonds good for cholesterol

Having 10 almonds per day is a beneficial amount for managing cholesterol levels.

Almonds are rich in monounsaturated fats and soluble fiber, which can assist in reducing LDL (bad) cholesterol 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 cholesterol and raise HDL cholesterol.
• 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 cholesterol and raise HDL cholesterol. Good sources of omega-3 fatty acids include fatty fish, such as salmon, tuna, mackerel, and flaxseeds.

Which Foods to Avoid to Control High Cholesterol?

Some of the worst foods for high cholesterol include:

• Trans fats: Trans fats raise LDL cholesterol and lower HDL cholesterol. Trans fats are found in processed foods like fried foods, baked goods, and margarine.
• Saturated fats: Saturated fats raise LDL cholesterol. Saturated fats are found in animal products, such as fatty meats, full-fat dairy products, and eggs.
• Cholesterol: Cholesterol raises LDL cholesterol. 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. Getting 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: Cholesterol levels tend to increase with age.
• Gender: Men are more likely to have high cholesterol 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 cholesterol can increase cholesterol levels.
• Weight: Being overweight or obese can increase your cholesterol levels.
• Physical activity: Lack of physical activity can improve your cholesterol levels.
• Smoking: Smoking can increase your cholesterol 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 cholesterol. This upma recipe is quick and easy to make and a healthy and satisfying breakfast option.
• 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 cholesterol 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 source of protein, fibre, and vitamins.
• 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 also 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 source of protein, fibre, and vitamins.

These are just a few examples of cholesterol-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 cholesterol-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.