It may be held responsible for
maximum number of heart attacks in the country but the fact still remains
that cholesterol is a 100% necessary ingredient in the processes that sustains
life.
maximum number of heart attacks in the country but the fact still remains
that cholesterol is a 100% necessary ingredient in the processes that sustains
life.
Besides, all
cholesterol is not made equal.
cholesterol is not made equal.
High Density
Lipoprotein or HDL Cholesterol, also called “good cholesterol”, is essential to
make hormones, vitamin D and cell membranes. Whereas the Low Density
Lipoprotein or LDL Cholesterol, normally referred to as “bad cholesterol”, is
what causes blockages, when in excess.
Lipoprotein or HDL Cholesterol, also called “good cholesterol”, is essential to
make hormones, vitamin D and cell membranes. Whereas the Low Density
Lipoprotein or LDL Cholesterol, normally referred to as “bad cholesterol”, is
what causes blockages, when in excess.
·
·
The secret to a healthy heart lies in maintaining a balance
between the good and the bad cholesterol. And overhauling our diet is a good
way to go about it. Here are some diet tips to cut bad cholesterol:
between the good and the bad cholesterol. And overhauling our diet is a good
way to go about it. Here are some diet tips to cut bad cholesterol:
1. Adopt a
Vegetable Heavy Diet
Vegetable Heavy Diet
fortnight.(Photo: iStockphoto)
Remember that cholesterol is found in all foods of animal
origin, including lean chicken and fish, egg yolk, liver and other organ meat,
as well as full-fat dairy products.
origin, including lean chicken and fish, egg yolk, liver and other organ meat,
as well as full-fat dairy products.
In comparison, none of the foods of plant origin including
coconut and palm oil or margarine (though equally harmful because of its
saturated fat content) have cholesterol.
coconut and palm oil or margarine (though equally harmful because of its
saturated fat content) have cholesterol.
You don’t have to give up meat entirely, but stick to white
meat. Limit intake of red meat to once a fortnight and say no to rich gravies
laden with lard.
meat. Limit intake of red meat to once a fortnight and say no to rich gravies
laden with lard.
2. Get Garlic Power
garlic.(Photo Courtesy: Pixabay)
Begin the day with a pod or two of raw garlic (have them crushed
to maximise the benefits) as they are loaded with sulphide compounds which cut
cholesterol, and also clear out clogged arteries by helping widen the blood
vessels.
to maximise the benefits) as they are loaded with sulphide compounds which cut
cholesterol, and also clear out clogged arteries by helping widen the blood
vessels.
3. Harness Vitamin
E
E
oil. (Photo: iStokphoto)
15 mg is the RDA (Recommended Daily Allowance) for vitamin
E, an antioxidant that is absolutely essential to prevent hardening of your
heart arteries with cholesterol.
E, an antioxidant that is absolutely essential to prevent hardening of your
heart arteries with cholesterol.
Make sure you get enough.
15 gm of sunflower seeds (5 mg) + 15 gm almonds - about 8 (2.5
mg) + 1 1/2 cup spinach (6 mg) + 15 gm peanuts (1.2 mg) + 1 egg (0.5 mg) every
day should see you through.
mg) + 1 1/2 cup spinach (6 mg) + 15 gm peanuts (1.2 mg) + 1 egg (0.5 mg) every
day should see you through.
·
·
Also try poached eggs over spinach, made in olive oil. It
ensures three excellent sources of vitamin E in one go.
ensures three excellent sources of vitamin E in one go.
4. Saturated Fat is
Not Your Enemy
Not Your Enemy
it.(Photo: iStockphoto)
Stop calling butter and ghee names.
New studies have blown the roof off the claim that saturated fat
(SF) leads to heart disease. So the new mantra is don’t ban SF, just go easy on
it.
(SF) leads to heart disease. So the new mantra is don’t ban SF, just go easy on
it.
5. Trans Fats are
Bad News
Bad News
in a day to keep your antioxidant meter up and cholesterol numbers down.(Photo:
iStockphoto)
Trans fats raise your bad cholesterol and lower the good ones.
Forego foods that contain hydrogenated oil or partially hydrogenated oil in
their ingredient list (packaged snacks, chips, bakery goods and some
margarine).
Forego foods that contain hydrogenated oil or partially hydrogenated oil in
their ingredient list (packaged snacks, chips, bakery goods and some
margarine).
Please read labels carefully. Also cut down drastically on fried
foods.
foods.
·
·
Chomp pomegranates. It is loaded with polyphenols -
antioxidants that provide several heart-protecting benefits, including reducing
LDL cholesterol. Crunch this juicy fruit at least thrice a week.
antioxidants that provide several heart-protecting benefits, including reducing
LDL cholesterol. Crunch this juicy fruit at least thrice a week.
Stock up on vitamin C. Go for amla, citrus fruits,
capsicum, broccoli.
capsicum, broccoli.
Target 5-6 servings of fruits and vegetables in a day to keep
your antioxidant meter up and cholesterol numbers down.
your antioxidant meter up and cholesterol numbers down.
·
·
6. An Apple a
Day...
Day...
helps lower cholesterol(Photo: iStockphoto)
Everything you have heard about the apples is right; it truly is
a wonder fruit.
a wonder fruit.
Pectin, a form of soluble fibre found in it helps lower
cholesterol and the antioxidants in it prevent bad cholesterol from oxidizing
and thus help lower plaque formation.
cholesterol and the antioxidants in it prevent bad cholesterol from oxidizing
and thus help lower plaque formation.
·
·
7. Snack Smart
total cholesterol numbers.(Photo: iStockphoto)
Trade that muffin (and other carb rich snacks like
cookies) with almonds.
cookies) with almonds.
Research shows that eating almonds significantly reduces LDL and
total cholesterol number, and help reduce belly fat too.
total cholesterol number, and help reduce belly fat too.
8. Break the Fast
Stop blaming the egg for elevated cholesterol, it is in
fact skipping breakfast that leads to higher numbers.
fact skipping breakfast that leads to higher numbers.
So that’s another big reason (besides reduced appetite, body
weight and heart disease risk factors) to begin eating breakfast every day.
weight and heart disease risk factors) to begin eating breakfast every day.
9. Tomato Tact
cholesterol.(Photo Courtesy: Pexels)
If tomato is not your best friend already - please remedy
that right away!
that right away!
Research links lycopene (that tomato is loaded with) to
reduction of LDL cholesterol. It is in fact ten times more powerful than
vitamin E and its benefits get enhanced when it is consumed in purees and with
olive oil.
reduction of LDL cholesterol. It is in fact ten times more powerful than
vitamin E and its benefits get enhanced when it is consumed in purees and with
olive oil.
10. Go Whole
Fibre in whole grains helps cut the risk of heart disease as it
binds bile acids (needed to make cholesterol) in the body and helps whisk bad
cholesterol out of the body.
binds bile acids (needed to make cholesterol) in the body and helps whisk bad
cholesterol out of the body.
So, think brown rice instead of white, multi grain instead of
white bread and have oats for breakfast. Barley is a great cholesterol cutter
too.
white bread and have oats for breakfast. Barley is a great cholesterol cutter
too.
·
·
(Kavita Devgan is a weight management
consultant, nutritionist, health columnist and author of ‘Don’t Diet! 50 Habits
of Thin People’.)
consultant, nutritionist, health columnist and author of ‘Don’t Diet! 50 Habits
of Thin People’.)
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