When it comes to taking chronic diseases head on, lifestyle modifications go aPar long way. Sedentary lifestyle can increase your risk of early death as it gives rise to a range of risk factors. Many of these issues like high blood pressure and high cholesterol levels may not have pronounced symptoms in the beginning, and the damage is done before you take corrective steps. High cholesterol levels or too much cholesterol in the blood is one of such hidden lifestyle problems that is on rise in modern times due to faulty eating habits and inactive lifestyle. Our body requires small amounts of cholesterol for functioning efficiently, but consuming fatty and sugary foods can lead to excess cholesterol. This can eventually increase your heart attack and stroke risk and not addressing it can greatly lower quality of life. (Also read: 6 worrying signs and symptoms of high blood pressure during sleep you shouldn't ignore)
Apart from medication and regular exercise, dietary changes can be quite effective in managing high cholesterol levels. Foods rich in antioxidants, fibre and compounds that naturally lower cholesterol levels are recommended by wellness experts to tackle the chronic issue. Morning is the best time to supply a range of nutrients to your body.
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Dr Pranav Ghody, Endocrinologist at Wockhardt Hospitals Mumbai Central says maintaining a heart-healthy diet is crucial for overall well-being, and incorporating specific food combinations into your daily routine can contribute to lower cholesterol levels.
BEST INFUSED-WATER DRINKS TO LOWER CHOLESTEROL
Dr Ghody share seven delicious and nutritious options to consider in the morning:
1. Green Tea
Green tea is rich in polyphenols, especially catechins, known for their anti-inflammatory properties. Research suggests that catechins can interact with cholesterol, leading to reduced absorption and lower blood cholesterol levels. Studies have demonstrated a decrease in total and LDL (Bad) cholesterol levels among individuals who regularly consume green tea.
2. Chia Seeds and Soy Milk
Combining chia seeds with soy milk can provide abundant fibre, protein, and omega-3 fatty acids. Chia seeds have been shown to modestly improve HDL (Good cholesterol) levels, while soy milk, compared to non-fat milk, can reduce LDL (Bad) cholesterol and increase HDL (Good) cholesterol.
3. Turmeric and Soy Milk
Studies, primarily in rodents and some in humans, indicate that turmeric can lower LDL (Bad cholesterol) and triglyceride levels. The active compound, curcumin, possesses antioxidant effects that combat free radicals in the body.
4. Beetroot and Carrot Juice
Beetroot is under investigation for its potential to lower cholesterol due to its high nitrate content. Carrots, rich in carotenoids like beta-carotene, have shown promise in modifying cholesterol absorption and lowering cholesterol levels. While studies are predominantly in rats, similar effects are anticipated in humans.
5. Ginger and Lemon Juice
Ginger has demonstrated the ability to reduce total cholesterol, LDL ((Bad cholesterol), and triglyceride levels, making it a flavourful addition to heart-healthy beverages.
6. Tomato Juice
Lycopene, the pigment responsible for the red colour in tomatoes, has been linked to reduced LDL (Bad) cholesterol, especially at higher doses (>25 mg/day). Its impact is comparable to taking a low-dose statin.
7. Strawberry Smoothie
A delightful option, strawberry smoothies contain dietary flavonoids that have been proven to enhance lipid and lipoprotein profiles in adults with abdominal adiposity, contributing to improved heart health.
Incorporating these nutrient-rich combinations into your diet may not only tantalize your taste buds but also support your journey towards maintaining optimal cholesterol levels and promoting heart health.
News/Lifestyle/Health/ 7 amazing morning drinks to naturally lower cholesterol levels
Turmeric contains an active compound called curcumin, which has anti-inflammatory properties and may positively impact cholesterol levels, Singhwal noted.
Turmeric contains an active compound called curcumin, which has anti-inflammatory properties and may positively impact cholesterol levels, Singhwal noted.
Pears and apples have a lot of pectin, which is a type of fiber that can lower cholesterol. So do citrus fruits like oranges and lemons. Berries are also high in fiber.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
Green tea is rich in polyphenols, especially catechins, known for their anti-inflammatory properties. Research suggests that catechins can interact with cholesterol, leading to reduced absorption and lower blood cholesterol levels.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
Holy basil (Ocimum tenuiflorum), also known as tulsi, is a member of the mint family. A 2016 study showed statistically significant improvements in the values of serum TG, LDL, HDL, and very low-density lipoprotein cholesterol (VLDL) after only 8 weeks.
Watermelon naturally contains lycopene, which has lipid lowering properties, reducing total and LDL cholesterol. For those who aren't big on watermelon, consider adding apples, grapes, strawberries, citrus fruits or even avocados to your diet.
1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty acids.
The No. 1 Vegetable for Lowering High Cholesterol. Although all vegetables bring an array of cholesterol-lowering benefits to the table, there is one veggie that claims our No. 1 spot: Brussels sprouts.
Oatmeal has a couple of properties that can help reduce cholesterol. It is one of the best sources of beta-glucans out there, and it also has soluble fiber. Pairing it with bananas adds more soluble fiber and some yummy sweetness for a comforting, cholesterol-friendly evening snack.
“Avocados are effectively the only fruit that contains monounsaturated fat, with 5 grams per one-third of a medium avocado,” Sabgir states. “This can help reduce LDL cholesterol levels in your blood, which can lower your risk of heart disease and stroke. Not to mention, they are free of sugar and sodium.”
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
Apples. Apples are the most nutritious, healthy, and tasty fruit. You must have heard the common saying 'An apple a day keeps the doctor away'. Apples can effectively help in lowering your blood cholesterol levels naturally, as it is rich in polyphenols.
Margarines and orange juice with added plant sterols can help lower LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5% to 15%.
But drinking more hard liquor, beer, mixed drinks, and excess red wine has a negative impact on your cholesterol levels. At Westmed Family Healthcare, we want you to understand the connection between alcohol and cholesterol.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system. Grapes get into the bloodstream and carry all the bad cholesterol into the liver where it gets processed.
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