BySiddhi Jain

June 14, 2020 (IANSlife) ​H​igh cholesterol is one of the major causes of heart attacks and coronary heart diseases​, and some foods may help you eliminate it naturally​. 

When the​ ​cholesterol is accumulated in high levels, the arteries become narrow causing restriction in blood​ ​flow. Reducing the intake of fatty food in the diet helps manage cholesterol levels. Unhealthy eating​ ​habits are a major factor determining cholesterol levels in a human body​, ​Dr Tarun Sahni, Senior Consultant, Internal Medicine, Indraprastha Apollo Hospitals​ told IANSlife.​
 

To manage cholesterol levels one has to limit intake of food that contains saturated fat​ ​(meats, dairy products, chocolate, baked goods, deep-fried, and processed foods), trans fat (fried and​ ​processed foods) and cholesterol (present in animal foods, meat and cheese). Obesity/uncontrolled​ ​weight and other genetic factors also contribute to high cholesterol.

For people with heart disease, dietary control is imperative to keep their cholesterol levels in check,​ ​apart from timely medications. Some super food that can naturally help cut down cholesterol​, and keep it in check,​ are:
 

​1. ​Whole grains
These are rich sources of fibre and other vital nutrients, which help regulate blood pressure and​ ​maintain a healthy heart. Avoid white, refined products low in nutrition and bad for overall health and​ ​the heart.
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2. ​Low-fat protein
Lean meat, skinless chicken, fish, low-fat dairy items and eggs comprise some of the best protein​ ​sources. For example, some fish are rich sources of omega-3 fatty acids that lower blood fats termed​ ​triglycerides. Walnuts and soya beans are also good sources. Coming to eggs, while being good sources​ ​of ​O​mega-3 fatty acids, the latest research indicates they do not impact cholesterol levels.
 

​3. ​Fruit and vegetables
Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol.​ ​Fibre helps block some cholesterol from being absorbed from the intestines into the blood stream.​ ​Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine,​ ​okra (ladies’ fingers), broccoli, apples, strawberries and prunes are also good options. Fresh, seasonal​ ​varieties are always best rather than canned or non-seasonal ones.
 

​4. ​Nuts
Nuts are good sources of unsaturated fats and lower in saturated fats, a mix which can help to keep your​ ​cholesterol in check. They contain fibre which can help block some cholesterol being absorbed into the​ ​blood stream from the gut. Plus, protein, vitamin E, magnesium, potassium, natural plant sterols and​ ​other plant nutrients which help keep your body healthy. They’re also filling, so you’re less likely to​ ​snack on other things.
 

​5. ​Oats and barley
Oats and barley are grains which are rich in a type of fibre called beta glucan – 3g of beta-glucan daily, as​ ​part of a healthy diet and lifestyle, can help to lower cholesterol. When you eat beta glucan, it forms a​ ​gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol​ ​that is absorbed from the gut into your blood. Your liver has to take more cholesterol out of your blood​ ​to make more bile, which also lowers your blood cholesterol.

​6.​ Healthy oils
Olive oil and Mustard oils are some of the healthiest forms of oils that have unsaturated fat and helps in​ ​lowering cholesterol. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in​ ​saturated fat.​ ​The key to reducing cholesterol levels is curbing intake unhealthy fats. Consume less butter, cheese and​ ​saturated or refined oils. Avoid hydrogenated oils. Instead, choose foods rich in ​O​mega-3 fatty acids such​ ​as fish and flaxseeds.

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Siddhi Jain can be contacted at siddhi.j@ians.in