Contributed by: Healthians Team
Introduction
According to recent research, almost 72% of Indians have low HDL levels.
One of the leading causes of heart disease is high cholesterol.
Your doctor suggests measuring your total cholesterol, low-density lipoprotein (LDL), and high-density lipoprotein (HDL) cholesterol levels while searching for risk factors.
While high levels of HDL cholesterol are a preventive factor against heart disease, high levels of total and LDL cholesterol increase your chance of developing the condition.
In order to achieve and maintain your health objectives, a healthy diet is crucial.
Through a combination of a nutritious diet, regular exercise, maintaining optimal body weight, and living a generally healthy lifestyle, high cholesterol can be effectively avoided and reduced.
Additionally, several compounds in typical kitchens can aid in lowering excessive cholesterol levels.
Green tea
Green tea, the second most popular beverage after water, is a great source of polyphenols. The human body greatly benefits from these substances in terms of health.
With regard to lowering LDL cholesterol and raising HDL cholesterol, green tea has the highest concentration of polyphenols.
Those who drank green tea had lower cholesterol levels than men who did not, according to population-based research.
According to studies, tea’s polyphenols may both prevent and aid in the elimination of cholesterol by preventing its absorption in the intestines. Just 2 to 3 cups of green tea will do.
Coriander seeds
In Ayurveda, a variety of illnesses have been treated using the little Dhaniya seeds.
Lowering poor cholesterol is one of the many things on the long list.
Numerous essential vitamins, including folic acid, vitamin A, beta-carotene, and most crucially, vitamin C, are present in coriander seeds.
Amla
In addition to minerals and amino acids, it is one of the greatest sources of vitamin C and phenolic compounds. In Ayurveda, the amla fruit has been utilised as a rasayan to cure a variety of illnesses.
The effects of cholesterol-lowering medications and amla were compared in a research that was published in the Indian Journal of Pharmacology.
Amla was discovered to have the added advantage of protecting against CAD and atherosclerosis in addition to lowering cholesterol.
Amla consumption done daily not only lowers bad cholesterol levels but also lessens oxidative damage. You can eat one to two amla fruits per day.
Psyllium husk
Psyllium husk is included as part of a diet low in saturated fat and cholesterol, 3 to 12 grammes of soluble fibre from psyllium seed husk may lower the risk of heart disease.”
Psyllium husk, which is a rich source of soluble fibre, is made from the crushed seeds of the Plantago ovata plant.
Numerous studies support the advantages of soluble fibre in reducing LDL cholesterol.
Our everyday meals can benefit from an additional 1 to 2 tablespoons of psyllium husk, which provides the soluble fibre necessary to maintain healthy cholesterol levels by 9 per cent.
Garlic
Garlic is frequently used in Indian cuisine and is recognised for its health-promoting qualities.
Amino acids, vitamins, minerals, and organosulfur substances including allicin, ajoene, s-allyl cysteine, s-ethylcysteine, and diallyl sulfide are all components of garlic.
These sulphur compounds are thought to be the main components that give garlic its medicinal qualities.
Garlic dramatically lowers both total and LDL cholesterol, according to a number of scientific research.
While one research revealed a rise in HDL levels, another showed no effect, and the evidence for its impact on HDL or good cholesterol is conflicting.
Additionally, it was discovered to have a favourable impact on blood pressure and the blood’s antioxidant capacity.
Consuming 1/2 to 1 clove of garlic every day may lower cholesterol levels.
Fenugreek seeds (methi)
Since the beginning of time, methi seeds, as they are often called, have been utilised as a popular culinary spice, flavouring ingredient, and medicinal herb.
Methi seeds have anti-diabetic, anti-inflammatory, and antioxidant qualities in addition to being high in vitamin E.
Fenugreek’s saponins and fibre work to eliminate cholesterol from the body and decrease its production in the liver, respectively.
It is advised to consume 1/2 to 1 teaspoon of fenugreek seeds per day.
Final thoughts
Cholesterol can be controlled by modifying your diet. By cutting down on processed foods and fast foods you can reduce the levels of cholesterol. These foods will act as a natural home remedy to manage cholesterol.
They should be consumed in their natural form as a part of a healthy lifestyle to achieve your health goals.
Ayurveda provides a holistic approach which contains diet modification, yoga asanas, breathing exercises, and herbal supplements apart from other useful techniques.
An unhealthy lifestyle that increases cholesterol levels can be controlled by changing habits and applying home remedies to solve this issue naturally.
Furthermore, it is always a good idea to get a complete health screening done at regular intervals. Screening gives you a complete insight into your health. You can book a cholesterol test to check the cholesterol levels in your body.
