Cholesterol is a word we often hear when looking at blood test reports for heart health. But is cholesterol bad for health? The term "cholesterol" tends to come with a lot of confusion, and when people hear it, they usually think it’s something bad.
But cholesterol itself isn’t necessarily bad. It’s a fatty substance that is necessary for our body to function. However, the issue arises, when cholesterol levels increase. This increases the risk of heart disease.
In this health blog, let's find out how to reduce cholesterol naturally at home.
How to Control Cholesterol?
Managing cholesterol is possible by adopting simple lifestyle and dietary changes. Here are some of the most effective ways to control your cholesterol:
Eat a Heart-Healthy Diet:
Include high-fiber foods, healthy fats, and antioxidants. This can go a long way in managing your cholesterol. Foods like oats, fruits, vegetables, nuts, and legumes are great choices.
Exercise Regularly:
Interestingly, regular exercise like walking or running, can increase your HDL cholesterol. They also can lower LDL cholesterol and triglycerides. Even light exercises like walking, swimming, or cycling can make a big difference. Exercising for even 30 minutes a day can do wonders for your health.
Stop Smoking and Limit Alcohol:
Smoking and excessive alcohol intake can both increase your cholesterol levels. Smoking lowers your HDL (good) cholesterol while drinking too much alcohol can increase your triglyceride levels.
Maintain a Healthy Weight:
Carrying excess weight, especially around your belly, can increase cholesterol levels. Losing weight can help improve both LDL and HDL cholesterol numbers.
Monitor Your Cholesterol Levels:
It’s a good idea to have your cholesterol levels checked regularly to keep track of how well you’re doing with your diet and lifestyle changes.
Let’s take a closer look at some foods that can help you naturally reduce your cholesterol levels.
How to Reduce LDL Cholesterol & Triglycerides?
Many foods can help you lower your LDL cholesterol naturally. Here are a few of them:
1. Oats
Oats are rich in soluble fibre called beta-glucan. Beta-glucan can bind cholesterol and remove it from the body. Having a bowl of oatmeal for breakfast is an easy and delicious way to lower your LDL levels. Here's a tasty oats porridge recipe for you.
2. Garlic
Garlic has long been used for its health benefits in Indian cooking. It is especially effective at reducing cholesterol levels. Studies have shown that garlic can lower LDL cholesterol and total cholesterol. You can add garlic to your gravies, pasta and many other recipes.
3. Beans and Lentils
Legumes such as beans, chickpeas and lentils are wonderful sources of soluble fiber. Including these in your diet can help lower LDL cholesterol levels while providing essential nutrients. You can add them to soups, stews, curries, or salads for a nutritious meal. Here's a one-pot lentil pasta soup recipe that you can try.
4. Apples and Citrus Fruits
Fruits like apples, oranges, and bananas are high in pectin. Pectin is a type of soluble fiber. Soluble fiber can help reduce LDL cholesterol. Therefore, aim to eat more low glycemic index fruits in your diet to support your heart health.
5. Dark Chocolate (in moderation)
Yes, you read that right! Dark chocolate (with at least 70% cocoa) can help reduce LDL cholesterol levels due to its antioxidant properties. Just be sure to eat it in moderation to avoid excess calorie intake. Here is the health blog on why excess sugar is bad for your health.
How to Increase HDL Cholesterol?
When it comes to increasing HDL cholesterol (the "good" cholesterol), making a few dietary changes can help raise HDL levels. Additionally, it will reduce your risk of heart disease. Here are some foods that can naturally increase HDL cholesterol:
1. Olive Oil
Olive oil is one of the best sources of monounsaturated fats, which help raise HDL cholesterol. It also contains powerful antioxidants that protect the heart. Add olive oil to your salads, drizzle it over cooked vegetables, or use it in place of butter when baking.
2. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which help boost HDL cholesterol and support overall heart health. Try to include fatty fish in your diet at least two times a week.
3. Nuts and Seeds
Nuts, such as almonds, walnuts, and pistachios, and seeds like chia seeds and flaxseeds are rich in healthy fats and fiber. They are plant-based omega-3 fatty acids, which are anti-inflammatory. These can help improve HDL cholesterol levels while lowering LDL cholesterol. Eat a handful of nuts for a high-fiber snack.
4. Avocados
Avocados are another excellent source of healthy fats and fiber. Studies show that avocados help increase HDL cholesterol levels. No only that they also lower LDL cholesterol. You can add avocados to salads, and sandwiches, or even blend them into smoothies.
What Is Cholesterol?
Cholesterol is a type of fat (lipid) found in the blood. Cholesterol is needed for important functions like:
a. Hormone production
b. Making Vitamin D
c. Component of part structure
d. Helps to digest fat in the body
What is LDL and HDL?
Think of LDL and HDL as vehicles to transport the cholesterol in the blood.
Low-Density Lipoprotein (LDL):
LDL is known as "bad cholesterol." High LDL levels can lead to plaque buildup in the arteries, eventually causing blockages and heart disease.
High-Density Lipoprotein (HDL):
HDL is known as "good cholesterol." HDL helps remove LDL cholesterol from the bloodstream. It acts as a cleaner, reducing the risk of heart disease. However, in my many years of practice, I have observed that men usually have lesser HDL than women.
To maintain a healthy heart, it’s important to keep LDL levels low and HDL levels high. So, how can you achieve that balance?
Cholesterol Normal Range
Knowing the normal cholesterol level is important for maintaining heart health. Here’s what it looks like:
Total Cholesterol: Less than 200 mg/dL is considered normal.
LDL (Bad Cholesterol): Less than 100 mg/dL is normal. 100-129 mg/dL is borderline high, and 130 mg/dL or more is high.
HDL (Good Cholesterol): 60 mg/dL or higher is optimal for heart health.
LDL Cholesterol Normal Range
LDL cholesterol levels should ideally be under 100 mg/dL. Anything above this may increase your risk of heart disease, so it’s important to take action to lower your LDL cholesterol by incorporating the foods and habits mentioned above.
Indian Foods to Reduce Cholesterol
Many traditional Indian foods offer heart-healthy foods that can naturally help lower cholesterol. Here are some Indian foods to consider:
1. Amla (Indian Gooseberry)
Amla is rich in vitamin C and antioxidants. These antioxidants lower cholesterol levels and improve your heart health. You can consume amla in its raw form, as juice, or use it in chutneys, pickles, or even smoothies.
2. Fenugreek Seeds
Fenugreek seeds are commonly used in Indian cooking and have been shown to help lower LDL cholesterol. You can soak a teaspoon of fenugreek seeds overnight and eat them in the morning or add them to curries and stews.
3. Turmeric
Turmeric contains curcumin, which has cholesterol-lowering properties. It is also an excellent anti-inflammatory food. It can help reduce LDL cholesterol levels and protect your heart. Add turmeric to your curries, soups, or milk (golden milk) for an extra health boost.
4. Leafy Greens
Spinach (palak), fenugreek (methi), mustard greens, and other leafy greens are rich in fiber, vitamins, and minerals that support healthy cholesterol levels. These greens are low-calorie and high in antioxidants, making them excellent choices for lowering cholesterol naturally.
5. Coconut
Coconut, in its natural form (such as fresh coconut or coconut oil), is a healthy fat that can support heart health. While it’s high in saturated fat, it's a type of fat that’s less likely to contribute to heart disease when consumed in moderation.
FAQ'S
1. How to Reduce Cholesterol in 7 Days?
It is unrealistic to expect drastic changes in just 7 days. However, by making a few dietary and lifestyle changes, you can notice improvements in 2-3 months.
Foods to Avoid for High Cholesterol:
Avoid fried foods, processed snacks, and sugary drinks.
Saturated fats: full-fat dairy products like butter, cheese and cream
Red meat like mutton, beef and pork
Chicken with skin
Palm oil
Trans fats
How to Reduce Cholesterol Naturally at Home in India
Natural remedies like amla, fenugreek, and garlic are deeply rooted in traditional practices. Adding these Indian foods into your diet, with regular physical activity, can help you reduce cholesterol levels.
Now you might ask me, what about eggs? They have cholesterol in them. Read our blog to understand if eggs will raise your cholesterol levels.
Conclusion
Reducing cholesterol naturally at home is not as hard as it sounds. You can lower your cholesterol levels, by making small changes to your diet, incorporating heart-healthy foods, and maintaining an active lifestyle.
Remember, consistency is key! Make these changes, and soon, your heart will thank you.
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