Food Items That Can Help Keep Cholesterol in Control

Diet is a very important parameter that determines your overall health. It is essential that you consume a balanced diet so that your body receives all the essential nutrients that are required for its proper body functioning. Level of cholesterol is an important health parameter that can directly affect your heart health if it reaches abnormally high levels. According to the Indian Council of Medical Research (ICMR), around 79% of Indians have abnormal lipid labels. With around three-quarters of the population of India experiencing high lipid levels, it is very important to know ways by which cholesterol levels can be managed. In this article, let us talk about how to reduce cholesterol effectively in 30 days through a balanced diet. 

• Apples

Apples are a rich source of multiple nutrients. You must have heard the popular saying ‘An apple a day keeps the doctor away’, it is extremely accurate. One apple contains polyphenols and approximately 3-7 gm of dietary fibres. It impacts the cholesterol levels present in your body positively. According to a study conducted on 40 participants, it was observed that the total cholesterol and LDL levels reduce with the consumption of 2 apples a day.

• Eggplant 

Eggplant, more commonly known as brinjal in India, is a rich source of dietary fibre. Approximately 100 gm of brinjal contains 3 grams of fibre. According to the American Heart Association (AHA), fibre is a very important dietary constituent for improving blood cholesterol levels. Fibres also reduce your risk of getting a stroke, type II diabetes, obesity, and heart disease.

• Fish

Fishes like mackerel, salmon, and sardines contain omega-3-fatty acids like eicosapentaenoic acid (EPA) which are essential polyunsaturated fats. There are numerous benefits provided by these polyunsaturated fats which include:

• It has anti-inflammatory properties
• Lowers the levels of triglycerides thereby protecting your heart and blood vessels
• Prevents atherosclerosis
• Prevents the accumulation of cholesterol crystals in the arteries
• Improves the functioning of HDL cholesterol.

• Avocado

Avocados are a very rich source of nutrients that promotes human health. 150 gm of avocado contains around 14.7 gm of monounsaturated fats. Avocado lowers the levels of LDL cholesterol. According to a study, the consumption of 1 avocado daily plays an important role in lowering LDL cholesterol levels without having any effect on the levels of HDL cholesterol.

• Oats

Oats are a very nutritious and trending food alternative used these days. 70 gms of oats provides approximately 3 gms of soluble fibre. In a study conducted in 2017, it was observed that the levels of low-density lipoprotein reduced by 11.6%. These participants were given 70 gms of oats per day for 28 days. There are other studies as well that confirm the role of soluble fibres in lowering LDL cholesterol levels and preventing the risk of cardiovascular diseases.

• Nuts

Nuts are also rich in unsaturated fats. Replacing saturated fats with unsaturated fats can help lower the LDL cholesterol levels in your blood. Apart from unsaturated fats, nuts are also a rich source of fibres. The fibre content in nuts prevents the absorption of cholesterol in your body by promoting its excretion. You can include any nuts of your choice in your diet to lower your cholesterol levels. Some examples of nuts that can be added to your cholesterol-lowering diet include walnuts, pecans, brazil nuts, almonds, pistachios, hazelnuts, and cashews.

• Barley

Barley grains are a rich source of vitamins, minerals, and fibres. A lot of research has been done on barley to evaluate the health benefits of this food crop. In a study conducted in 2018, it was concluded that a soluble dietary fibre known as beta-glucan can aid in lowering the levels of LDL cholesterol. In the study conducted in 2020, more emphasis on the mechanism of beta-glucan was made. It was found that beta-glucan traps bile acids and limits the absorption of cholesterol in your body to reduce LDL cholesterol levels.

• Dark chocolate

The anti-inflammatory and antioxidant properties of dark chocolate have various positive effects on your health. Cocoa present in dark chocolate is a rich source of flavonoids. A study conducted in 2015, made the participants drink a beverage containing cocoa twice a day for one month. After the trial, it was noted that their blood pressure and LDL cholesterol levels have decreased significantly. Apart from this, HDL cholesterol levels were also found to increase. But, you should always be cautious about eating dark chocolate as they are also rich in saturated fats and sugars which can lead to adverse health effects.

• Soy

Soy is one of the most consumed ingredients in India these days. Soybeans and soy products like soy milk, tofu, and soy yoghurt are excellent candidates for your cholesterol-lowering diet. According to an analysis made in 2019, it was observed that people who consumed 25 gm of soy protein per day for 6 weeks can lower their LDL cholesterol levels by 4.76 mg/dL. Thus, according to researchers, soy protein can be used to reduce LDL levels by 3-4%.

• Garlic

Garlic is one of the most popular and extensively used ingredients in India. According to the researchers and studies done in the past, it is observed that garlic can regulate the levels of serum cholesterol and help in reducing blood pressure very efectively.

What can be included in a cholesterol-lowering diet plan?

Cholesterol-lowering diet includes food substances that help in reducing the levels of LDL in your blood and increasing the good cholesterol levels in your body. You can include the following food items in your cholesterol-lowering diet:

• Fresh fruits and vegetables
• Low fat or fat-free yoghurt
• Pistachios and other nuts
• Apple slices 
• Almond butter
• Roasted chickpeas
• Granola bar
• Salmon fish can be consumed with brown rice
• Oatmeal with almonds and blueberries

Takeaway:

High cholesterol levels can lead to several health complications in the future. Thus, you should always strive to maintain optimum levels of cholesterol in your blood. Medicines, a healthy lifestyle, and a proper diet are important factors that can affect your cholesterol levels. Now that you know the cholesterol control food, it is important that you include these food items in your daily diet. 

Frequently Asked Questions (FAQs)

1. What food should I avoid if I have high cholesterol levels?

The food items that you should avoid to keep your cholesterol levels under the normal range include palm oil, fatty meat, cream, butter, pastries, cakes and donuts, fried food, potato chips, and full-fat dairy products. 

2. How can I keep my cholesterol in control?

Certain dietary modifications can help you control your cholesterol levels. These modifications include:

• Reduce trans fat
• Reduce saturated fat
• Increase soluble fibre
• Increase uptake of food rich in omega-3 fatty acids
• Add whey protein to your diet

3. What fruits can help me reduce cholesterol levels?

The fruits that you can have in case of high cholesterol levels include apples, avocados, bananas, and citrus fruits like oranges can be a part of your daily diet.