Superfoods to Naturally Lower Cholesterol: Diet Tips for Heart Health

Elevated levels of LDL (low-density lipoprotein) cholesterol and triglycerides can serve as early warning signs for severe health issues like heart attacks or strokes. Various lifestyle factors, including diet, body mass index (BMI), and physical inactivity, can contribute to uncontrolled levels of unhealthy cholesterol. A sedentary lifestyle significantly increases the risk of cholesterol problems and related chronic illnesses. In addition to regular physical activity, modifying one’s diet plays a crucial role in managing cholesterol levels. Incorporating fibre, fruits, vegetables, healthy fats, and specific herbs can aid in cholesterol reduction.

Cholesterol, a wax-like substance naturally produced by the body, has vital functions. However, excessive dietary intake of cholesterol can harm the body’s functions. Raising levels of good cholesterol, or HDL (high-density lipoprotein), can help counteract the effects of LDL. Quitting smoking and reducing alcohol consumption are also effective strategies for managing cholesterol.

Nutritionist Munmun Ganeriwal shared insights on natural superfoods that can help lower cholesterol levels on Instagram.

  1. Barley

Barley contains prebiotic beta-glucan, which aids in lowering cholesterol. Barley can be incorporated into various dishes, such as barley khichdi, barley porridge, barley soup, and barley roti.

  1. Garlic

Using garlic for cooking and preparing garlic soup are recommended. Ganeriwal often advises her clients to consume garlic milk consistently for 12 weeks at bedtime to improve their cholesterol profiles.

  1. Triphala

Triphala is a well-established remedy known for its anti-inflammatory properties, which benefit various bodily systems. It is often said in Indian folklore that Triphala cares for the body’s internal organs like a mother cares for her children.

  1. Amla

Amla, also known as Indian gooseberry, is an excellent home remedy for cholesterol. A 12-week regimen of amla consumption can help lower cholesterol and enhance the serum lipid profile. Fresh amla is ideal, but amla powder, available year-round, can also be used.

  1. Buttermilk

Traditional buttermilk, combined with turmeric powder, rock salt, curry leaves, and grated ginger, can be consumed daily to help improve cholesterol levels over a three-month period.

Ganeriwal emphasises that these superfoods should be part of an overall balanced lifestyle, which includes healthy eating, regular sleep patterns, physical activity, and effective stress management.

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