Hypercholesterolemia is when the levels of cholesterol in your body are above the desired levels. I’m sure all of us know that cholesterol is nothing but a fat-like substance which is primarily derived from dairy products, egg yolks, meat, poultry and certain fruits and vegetables. Its basic function in the body is to produce certain hormones and aid digestion. As much as it is required for harmonious functioning of the body, if the level of cholesterol in your blood rises, it can put you at risk for developing a form of heart disease known as ‘Coronary artery disease.’ Keeping your cholesterol under check isn’t rocket science! Go high on foods that reduce the cholesterol levels and cut down on foods that increase it! However, this does not mean totally eliminating fat and fatty foods from your diet. Fat is as important as any other nutrient in your diet, so be wise and smart and plan your diet accordingly, preferably with the help of a Nutritionist! Dietary changes not only help prevent heart disease – when you already have heart disease, the right diet can help you reverse it – by improving your cholesterol readings and taming high blood pressure, steadying blood sugar, dousing inflammation and even taking off extra pounds. Here are few easily available food items which are known to bring down cholesterol levels:
Garlic: It is an herb that is being used since ancient times for various health issues. Recent research suggests that garlic prevents individual cholesterol particles from sticking to the blood vessel walls thereby reducing the chances of artery clogging and plaque formation!
Avocado: Avocados contain something known as Beta- sistoserol which is known to reduce the amount of cholesterol absorbed from food. Avocados also help in increasing the level of HDL or good cholesterol in the body..
Spinach: Spinach is one leafy vegetable which saves you from a bunch of health troubles, controlling cholesterol is one of them. Making it a part of your daily diet prevents cholesterol from clogging your arteries.
Tea: Flavonoids in Tea are powerful antioxidants which are responsible for reducing the levels of LDL cholesterol that causes plaque formation and clogging in the arteries.
Dark Chocolate: Chocolate, particularly dark chocolate too is rich in Flavonoids and helps in combating LDL cholesterol like tea does.
Beans: A cup of beans – of any type i.e. kidney, black, chickpea etc – can lower cholesterol to a great extent as they are high on cholesterol lowering soluble fiber.
Salmon: Salmon is the first thing that comes to mind when you envision a heart-healthy diet. Salmon and other fatty fish such as mackerel, sardines and tuna are rich in omega-3 fatty acids. Omega-3 fatty acids are nature’s heart medicines! Eating fatty fish benefits your heart and its ‘plumbing’ in a number of ways. They help stabilize heart rhythms, lower cholesterol and reduce inflammation in arteries.
Soy: Soy is the smart and delicious alternative to dairy-fat and meat. Like other beans, soy is an excellent source of protein with none of the saturated fat of meat. Chunks of tofu, soya milk or soy-beans (also called edamame) will do your heart good. They not only reduce cholesterol but also fight certain cancers.
Oats: The secret ingredient in oats is soluble fiber, fiber that reduces cholesterol by soaking it up and flushing it out of the body as waste. Studies show that diets rich in soluble fiber can reduce total cholesterol levels by 10-15!
Walnuts, almonds and peanuts: Eating nuts can potentially lower your risk of heart disease by 39%! Although nuts contain a lot of fat, it is the monosaturated and polysaturated varieties, which lower lower cholesterol and protect against heart disease. Nuts also seem to lower CRP and fibrinogen, both of which are markers for inflammation. An ounce of nuts at least five times a week please!