Tuesday, 9 July 2013

20 Foods to keep cholesterol level in check - Tips for Health

20 Foods to keep cholesterol level in check - Tips for Health

In Hamlet, Shakespeare had quoted, "clothes maketh the man." This quote holds great relevance even today, but with a slight difference- "food maketh the man."

We are what we eat simply means that we need to pay careful attention to what is put on our plates especially if you have high cholesterol. Not to forget, high cholesterol levels increase the risk of developing cardiovascular disease. Today dietician R. Seethalakshmi, Hinduja Hospital, gives us a list 20 foods that will keep your cholesterol levels in check.

Whole grains
These contain compounds called beta glucans, which form a thick gel inside the digestive tract and bind to the cholesterol in the gut and this helps to prevent cholesterol from being absorbed by the body. The gel and cholesterol are then excreted as waste. Oats, barley and brown rice have been documented to possess cholesterol lowering properties owing to the profuse amount of fiber and micro nutrients possessed.

Beans
Beans are definitely a very good sources of dietary fiber, including water-soluble fibers like pectins, gums, and mucilages. However, these fibers are not the only mechanism through which beans help reduce LDL cholesterol (bad cholesterol) levels. Proteins, isoflavones, saponins, and other phytonutrients are the bean components that play key roles in cholesterol reduction and protecting against heart disease. Kidney beans, soybean, green gram and red gram can be incorporated in the daily diet.

Nuts
While most varieties of nuts boast health benefits, the unique fat composition of walnuts makes them particularly helpful when it comes to lowering cholesterol. Walnuts are one amongst the few plant-based sources of omega-3 fatty acids used, thus are a star food for cardiovascular health. Harvard researchers found that adding walnuts to the daily diet, even for the short term, creates a dramatic drop in the cholesterol level. Pistachios are loaded with selenium, an antioxidant that prevents plaque formation. Almonds are a great source of plant sterols, which impede body absorption of cholesterol.

Garlic
For thousands of years, garlic has been used in nearly every culture in the world for its nutritional value and flavor. Ancient Egyptians ate garlic for stamina; in modern times, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. Now research has found that it helps stop artery-clogging plaque at its earliest stage (called nanoplaque) through the mechanism of keeping individual cholesterol particles from sticking to artery walls.

Turmeric
The active component, curcumin present in turmeric plays a vital role in preventing the buildup of plaque by preventing the platelets from clumping together. Circumin, a potent antioxidant that acts to fight against free radicals and hence prevents LDL oxidation (bad cholesterol).

Flaxseed
Rich in plant-based omega-3 fats, both flaxseed and flaxseed oil are used to reduce total cholesterol and LDL cholesterol. One tablespoon of ground flax contains 16 milligrams of the heart friendly omega-3 fats. Roasted whole or simply milled, these flaxseeds can be consumed in a dosage of 2 tsps daily.

Fish
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3 fats reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

Tea
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as green tea can lower cholesterol by 2-5%. Tea, whether it's iced or hot, delivers a host of antioxidant compounds. Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL cholesterol that leads to plaque formation on artery walls.

Spinach
Spinach contains lutein, and just a serving of a lutein-rich food daily guards against heart attacksby helping artery walls obstruct cholesterol invaders that cause clogging.

Onion
Onions contain high levels of flavonoids and polyphenols, and the sulfur-containing compounds (cepaenes and thiosulfinates) that are excellent cholesterol lowering agents.

Curry leaves
Curry leaves possess potent anti-oxidant property which helps fight free radicals. Free radicals are known to damage the arterial walls leading towards plaque formation. Higher risk of plaque formation is linked with higher risk of myocardial infarction and strokes. In addition, curry leaves also help lower LDL cholesterol levels.

Bell pepper
Green and red bell peppers are high in fiber and play an important role in any cholesterol reduction diet due to the presence of capsaicin, the compound that gives chili peppers heat, and related compounds called capsaicinoids.

Apple
Many reports suggest that the polyphenolic compounds found in apples and may help inhibit the oxidation of LDL cholesterol. Apples are also a good source of soluble fiber and have roughly the same cholesterol-lowering abilities as oats.

Pomegranate
Pomegranate reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque), making it a perfect cholesterol lowering food.

Mustard
Mustard oil decreases cholesterol and improves red blood cell membrane structure thus changing the fatty acid composition of the membranes to a more polyunsaturated form. Mustard oil is distinguished by its high content of the heart friendly fatty acids, oleic acid, erucic acid and linoleic acid. The bile acid binding capacity of mustard greens is due to the presence of glucosinolates.

Coriander seeds
Coriander seeds have an essential oil with active components like terpenes, linalool, and pinene that are responsible to reduce the production of free radicals in the body thus helping to lower the bad cholesterol in the blood.

Berries
Berries contain fiber and antioxidants that help to lower cholesterol and blood pressure levels. Strawberries, blackberries, blueberries, and raspberries are all high in polyphenols. Individuals who consume berries are reported to have higher levels of polyphenols in their blood. Fresh berries significantly reduce LDL cholesterol levels.

Broccoli
The fiber in broccoli binds together with bile acids in the digestive tract, which helps to excrete more bile acids. When more bile acids are excreted from the body, blood cholesterol levels drop. The most heart healthy way to prepare broccoli is by cooking the vegetable to a tender crisp.

Yoghurt
The live cultures in yogurt assimilate the cholesterol and bind with the bile acids, thus initiating cholesterol reduction. Care should be taken to use only fat free yoghurt.

Ayurvedic herbs
In Ayurveda, cholesterol build- up in the arteries leads to a condition called "Hrudaya Roga," which literally means heart disease. Some of the herbs used in Ayurveda to treat cholesterol related heart problems include: Alfalfa, Arjuna, Holy basil, Guggulu and Coriander.

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