Chutneys offer a host of culinary benefits. These delectable condiments, whether used as accompaniments, dips, spreads, or garnishes, not only enhance the taste and texture of foods, but also deliver a variety of critical nutrients and antioxidants from their fresh, frequently plant-based components. They can help with digestion, provide controlled heat and spiciness, increase the shelf life of some foods, and aid in the reduction of high cholesterol levels.
According to nutritionists, certain ingredients in chutney can be good to heart health when included in a well-balanced diet. Here are some chutneys that you should add to your diet if you wish to lower bad cholesterol levels.
10 Chutneys that work best for cholesterol management
Tomato Chutney:
Tomatoes are high in lycopene, a chemical that may improve lipid levels and lower “bad” LDL cholesterol. Furthermore, research suggests that juicing tomatoes boosts their lycopene concentration. Tomato juice is also high in fibre and niacin, which help lower cholesterol.
Garlic Chutney:
Multiple studies show that consuming one clove of garlic each day, or 3–6 grams, can reduce cholesterol levels by 10%. This is because garlic contains allicin, which is associated with reducing cholesterol levels and improving heart health.
Coriander (Cilantro) Chutney:
Coriander is high in antioxidants and when included in a heart-healthy diet, it may protect your heart by lowering blood pressure and LDL (bad) cholesterol while increasing HDL (good) cholesterol.
Mint Chutney:
Mint is a potent source of antioxidants, especially when compared to other herbs and spices. A clinical study in people with high cholesterol showed that mint can aid digestion and may indirectly support heart health by promoting overall digestive well-being. Along with the health benefits that mint provides, this chutney is a super healthy chutney that adds flavour to your meals.
Olive Tapenade:
Olives are an excellent source of heart-healthy monounsaturated fat. These fats are known for lowering LDL (bad cholesterol), while maintaining HDL (good cholesterol). This mouthwatering chutney is super healthy for the heart as it is loaded with healthy nutrients, and can be eaten with anything, from bread to dosa.
Almond Chutney:
Studies show that almonds are a good source of heart-healthy monounsaturated fats and may have a consistent LDL-lowering effect in healthy individuals, and in individuals with high cholesterol and diabetes. A handful of almonds can be blended into a chutney for added flavor and nutrition.
Flaxseed Chutney:
Flaxseeds are abundant in omega-3 fatty acids and fibre, which may help reduce high blood pressure, a risk factor for heart disease. Several studies have found that chutneys that are made from flax seeds are rich in vitamins and nutrients that help to lower total cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels.
Walnut Chutney:
Walnuts are high in omega-3 fatty acids and heart-healthy lipids. Walnut eaters have lower levels of low-density lipoprotein, or “bad” cholesterol, according to the study. A daily handful of walnuts can help lower LDL particles, which are a risk factor for cardiovascular disease.
Ginger-Lemon Chutney:
Antioxidant-rich ginger along with lemon makes for a tasty chutney, which is great for lowering LDL levels. Ginger and lemon are both superfoods, known for their potential cardiovascular benefits, such as improving circulation and reducing inflammation. Adding this chutney to your diet can help to lower bad cholesterol levels.
Green Tea Chutney:
Green tea’s cholesterol-lowering properties may be related to catechins, which are antioxidant compounds which inhibit cholesterol absorption in the body. Some studies demonstrate that green tea significantly reduces LDL and triglycerides, simultaneously raising HDL levels.
Closing thoughts
If you consume home-made chutneys that don’t have excess sugar, salt or preservatives, you are eating something nutritious. Indian chutneys, just like pickles, are rich with nutritional elements derived from their basic ingredients and are beneficial to your cardiovascular health. Having said that, it is important to remember that while these chutneys and components can be part of a heart-healthy diet, it’s critical to keep a balanced and varied diet that includes whole grains, lean proteins, fruits and vegetables, and frequent exercise. Consult a healthcare expert for tailored advice on cholesterol management and overall heart health.
