Indian Diet Plan For Reducing Cholesterol
Last Updated on May 4, 2020 | RD, Payal Banka
Cholesterol is the biggest culprit for all the heart ailments. Do we really know what cholesterol exactly is? Cholesterol is a compound that is produced in the liver and stored in the gall bladder. The other source of cholesterol in the body is from the food we eat. Most of the foods from animal sources are rich in cholesterol. For example milk and milk products, meat, and organ meats. let us see the details on Indian diet plan for reducing cholesterol .
Types of cholesterol :
- Good cholesterol HDL Cholesterol
- Bad Cholesterol LDL Cholesterol
- Total Cholesterol
/7what Makes Cholesterol And Heres All You Need To Know About It
Cholesterol is a waxy, fatty and sticky substance found in the body and in several animal based foods like meat, eggs and dairy products. However, for the human body cholesterol plays a pivotal role in production of vitamin D, hormones and bile juice which helps in digestion of fats obtained from foods.
Moreover, cholesterol is also an essential part of the cells in the body, giving cell membranes strength and flexibility
Being a waxy substance, cholesterol doesnt mix well with fluids in the body like blood. This is the reason why cholesterol is transported across the body in the form of lipoproteins, including low-density and high-density lipoprotein or LDL and HDL.
LDL is often referred to as bad cholesterol, as its associated with the plaque buildup in arteries, which may lead to blockages. Whereas, HDL is known as the good cholesterol, which helps throw out excess cholesterol from your body.
Diet To Reduce Cholesterol
Making a few changes to the diet you follow on a daily basis can reduce cholesterol levels to a great extent. Why resort to drug therapy, when you can achieve the same results by going on a TLC diet instead? A TLC or Therapeutic Lifestyle Change Diet is a diet low in trans and saturated fats and high in soluble fibres and proteins. The TLC diet is an effective way to reduce cholesterol levels. If you get on this diet, you are supposed to consume less than 7% of your total calorie requirement from saturated fats and intake dietary cholesterol below 200 milligrams. You are encouraged to up your fruit, whole grain, vegetable, poultry, fish, lean meat and low-fat dairy product intake as part of the TLC diet.
Individuals on the TLC diet are advised to only consume as many calories as they require, to avoid unnecessary weight gain. You are asked to maintain a healthy weight on this diet. Soluble fibers, which have LDL-lowering capabilities are advised for consumption as part of the diet.
Cholesterol reducing foods such as high fibre food, I.e. bran, oatmeal, olive oil, pear, apples and food with plant sterol additives are healthy food items that you should include in your daily diet to keep the problem at bay. Ideally, one must follow a balanced diet to ensure no unnecessary weight gain so that you can keep your cholesterol levels down. Learn more about the ideal diet plan for you here.
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Other Conditions And Medications Associated With High Hdl
High HDL is also linked to other conditions, including:
- thyroid disorders
- inflammatory diseases
- alcohol consumption
Sometimes cholesterol-controlling medications can also raise HDL levels. These are usually taken to lower LDL, triglyceride, and total cholesterol levels. Medication types that have been linked to increased HDL levels include:
- bile acid sequestrants, which decrease fat absorption from the foods you eat
- cholesterol absorption inhibitors
- omega-3 fatty acid supplements, which lower triglycerides in the blood, but also increase HDL cholesterol
- statins, which block the liver from creating more cholesterol
Increasing HDL levels is usually a positive side effect in people who have low HDL levels as in most cases, it decreases their risk of developing cardiovascular disease.
How To Maintain Good Cholesterol Levels 5 Answers In Your Kitchen
Higher levels of bad cholesterol can lead to heart disease and increase the risk of strokes. But heres how you can steer clear, by keeping these five tips in mind.
Home remedies passed on from one generation to the next often are the best solutions to most problems. Surprisingly, there are a few desi home remedies to tackle bad cholesterol too.
Turmeric, garlic, fenugreek seeds and coriander seeds these are staples that can be found in every Indian household. But besides adding flavour to our food each of these ingredients also has multiple health benefits in controlling cholesterol levels.
Cholesterol, a wax-like substance produced in the liver, helps to keep the walls of cells flexible and is needed for the creation of several hormones. But when it comes to bad cholesterol, higher levels can lead to causing heart disease or increase the risk of strokes.
Heres how we can best use these everyday ingredients:
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Cholesterol And South Asians:
Cholesterol problems are very common among South Asians due to genetic risk, lack of physical activity, and suboptimal dietary habits.
The likelihood of dying from heart disease in young people doubles with every 40 point increase in total cholesterol. LDL and total cholesterol levels among Indians are similar to that of whites but higher than for other Asians. However, for any given level of cholesterol, heart disease risk among South Asians is double that of other ethnic groups. Therefore, the optimal or goal level of total and LDL cholesterol is lower among South Asians.
South Asians tend to have low HDL levels which puts them at markedly increased risk for heart disease. HDL is even more important than LDL. Low HDL is three times more common than high LDL in patients with premature heart disease. Centenarian often have very high HDL levels, which may account for their longevity!
How Long Does It Take For Consumed Foods To Help Lower Bad Cholesterol
A 2015 study from Penn State University found that obese or overweight people had a 50% drop in LDL levels after following an avocado-rich, low-fat diet for five weeks. An earlier study from Mexico reported that a similar diet in healthy people with mild hypercholesterolemia reduced total cholesterol by 17% and “bad” LDL cholesterol by 22% after only seven days.
Limit Your Sugar Consumption
Added sugar is a large part of many peoples diets.
When the American Heart Association recommended 6-9 teaspoons of added sugar a day, the average American ate 19 teaspoons a day in 2008.
The hidden sugar is usually hidden in sweets, soft drinks and fruit juices.
Excess sugar in your diet is made up of triglycerides, which can increase blood triglyceride levels, which can lead to other risk factors for heart disease.
A 15-year study found that people who ate at least 25% more calories from sugar were twice as likely to die of heart disease than those who consumed less than 10% of their calories from sugar.
Another study found that added sugar intake was associated with higher blood triglyceride levels in children.
Fortunately, many studies suggest that the addition of low carbs and sugar can reduce blood triglycerides.
Replacing a sugary beverage with water can reduce triglycerides by about 29 mg / dL .
Best Exercises For Lowering Cholesterol
Some research has indicated that it may be that how much you exercise is more important than what kind of exercise you do. That means its worth it to incorporate more activity into your day however you can. Take a walk during your lunch hour, choose the stairs, stand up to take phone calls, or store a jump rope at your desk.
In addition, try to incorporate at least 30 minutes of structured exercise into each day. Any exercise is better than none, but the following six types have shown in studies to be effective at reducing cholesterol levels.
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Science corner: Cholesterol is transported to and from the organs via lipoproteins. Low-density lipoprotein transports cholesterol from the liver to the organs.
High-density lipoproteins, on the other hand, transports cholesterol from the organs to the liver. The liver then disposes off the cholesterol from the body.
Did you know, age and gender can also influence HDL levels!
Females have a special advantage thanks to estrogen. Higher estrogen levels are associated with high HDL and low LDL, thus increasing the risk of coronary heart disease. Females aged 50 or above have to be extra careful.
Similarly, men over 45 years should check their HDL levels as they are at-risk of altered lipid levels .
Indian Foods Which Help In Increasing Hdl Cholesterol
Stressful lives and sedentary lifestyle have made Cholesterol a household name. However, most often, people do not understand the actual relevance of the term and fear the word Cholesterol to be a dreaded disease which is nothing but a myth. Cholesterol has further segmentation which would be described in details below.
LDL Cholesterol is the harmful cholesterol which needs to be controlled and the level of HDL cholesterol in the body helps in effectively controlling the levels of LDL Cholesterol. This might force us to think how we can increase the HDL cholesterol with the Indian food and dietary system.
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What Is Hdl Cholesterol
We usually assume that we should always lower our cholesterol level in our body, but this again is not true. There are some Cholestrol subtypes which should be in a healthy proportion in our blood regulatory system. To begin with, there are majorly two types of Cholesterol in our body. They are as follows:
Now, you may be assuming that what is the difference between the two? The difference is very significant, and a layman must know the differentiation. In standard terms, LDL is not good for your body. Increase LDL causes difficulty in blood flow inside the arteries and veins. The more the LDL, the more are the chances for some fatal heart or other deadly attacks.
Whereas HDL has an entirely different background. High-Density Cholesterol is very good for the easy blood flow of inside the body. The better the HDL, the better is the blood flow inside the body. Now, it is an obvious doubt, How one can increase the HDL that too, with an Indian dish in front of him? The answer to this question is very easy you need to simply follow the below sets of criteria to maintain a good HDL inside your body.
There’s The Good Kind Of Cholesterol Too That Is Essential For Our Health Here Are 9 Foods That Can Help You Up Good Cholesterol In The Body
- Gunjan Bajaj
What is the Ideal Cholesterol Range?Foods That Can Help1. Soy2. Yogurt3. Dark Chocolate4. Spinach5. Olive Oil6. Fish7. Red Wine8. Eggs9. Seasonal FruitsDisclaimer:The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
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What Foods Help Increase Hdl Cholesterol
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How To Increase Hdl Cholesterol Indian Foods And Home Remedies To Increase Hdl
Last Updated on | RD, Payal Banka
High cholesterol is usually a result of poor lifestyle choices like physical inactivity and a high intake of saturated fats. Several factors such as genetics, obesity, smoking, aging, and excessive drinking are responsible for developing this problem. In this post, we would be discussing how to increase HDL cholesterol? Indian foods and home remedies to increase HDL levels in the blood.
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The Best Foods To Raise Your Hdl
Here at Allrecipes, we’re strong believers that all foods fit. As long as you’re not allergic to an ingredient, everything in moderation, we say! So while we’ll never say, “Don’t eat that!” we certainly will shout, “Load up on this!” And these four foods are particularly on our stock-up-now list since they’ve been shown to improve HDL cholesterol levels.
Eat Fatty Fish Two Weeks A Week
Fatty fish are well known for their heart health benefits and ability to reduce blood triglycerides.
This is mainly due to the content of omega-3 fatty acids, a type of polyunsaturated fatty acid that is considered essential, which means that it should be avoided in its diet.
Dietary guidelines for Americans and the American Heart Association both recommend eating two fatty fish per week.
In fact, doing so can reduce the risk of dying from heart disease by up to 36%.
A 2016 study found that eating salmon twice a week significantly reduced blood triglyceride concentrations.
Salmon, herring, herring, tuna and mackerel are some fish that are high in omega-3 fatty acids.
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Of Healthy Oils And Fats In The Diet
Research has shown that consuming oils rich in polyunsaturated fatty acids like corn, sunflower, soy could decrease cholesterol and increase HDL.
Fats containing monounsaturated fatty acids like in canola, olive oil, nuts, avocados could also cut LDL levels.
Nuts like almonds, hazelnuts, peanuts, walnuts are rich in unsaturated fats, fibre, vitamin D, K, phytosterols, L-arginine and omega-3 fatty acids all of which have shown to raise the good cholesterol levels.
Functions And Importance Of Cholesterol In Human Body :
Cholesterol, as labeled, is not all that bad. Cholesterol is required for various reasons in the body like:
- It creates insulation around the vital organs like heart, liver, kidneys, skin, etc.
- Cholesterol is part of the hormones released in the bloodstream
- It creates lubrication between joints
- High HDL keep heart healthy and boosts immunity
However, the excess cholesterol available in the body gets stored in all wrong places. The most affected area is the abdomen, thighs, and hips. Cholesterol if gets accumulated in the walls of blood vessels, it creates blockages. There are many disorders caused by excess cholesterol. It leads to varicose veins, heart disorders, hypertension, fatty liver disorder, gallstones, etc.
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Add Coconut Oil To The Diet
Studies have shown that coconut oil may reduce appetite, increase metabolic rate, and help protect brain health, among other benefits.
Some people may be concerned about coconut oils effects on heart health due to its high saturated fat content. However, it appears that coconut oil is actually quite heart-healthy.
Some studies have shown that coconut oil tends to raise HDL cholesterol more than many other types of fat.
In addition, some studies have shown that coconut oil may improve the ratio of low-density lipoprotein , or bad, cholesterol to HDL cholesterol. Improving this ratio reduces heart disease risk .
One study examined the health effects of coconut oil consumption in 40 females with excess abdominal fat. The researchers found that those who took coconut oil daily had increased HDL cholesterol and a lower LDL-to-HDL ratio.
In contrast, the group who took soybean oil daily had a decrease in HDL cholesterol and an increase in the LDL-to-HDL ratio .
However, more recent reviews suggest that the research into coconut oil and cholesterol is of poor quality, is not conclusive, and often reports that coconut oil can raise the levels of LDL cholesterol. Therefore, more research is needed .
Most studies have found that these health benefits occur at a dosage of about 2 tbsp of coconut oil per day. It is best to incorporate this into cooking rather than eating spoonfuls of coconut oil on their own.
Make Fruits Your Friends:
Apples and berries are known to help keep cholesterol levels under control. While consuming fruits in general is good, do try and ensure that you have at least one fruit a day, she says. According to this report by Harvard, apples, grapes, strawberries and citrus fruits are rich in pectin, a type of soluble fibre that lowers LDL .
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How To Increase Hdl Cholesterol With Indian Food
HDL cholesterol, colloquially known as good cholesterol, is one of the many types of lipoproteins that are present in the bloodstream.
HDL is the only lipoprotein for which higher levels are considered favorable, anything above 40 mg/dL is considered good, however, if you manage to have an HDL of 60 mg/dL or higher you can be considered protected from suffering heart diseases such as stroke and heart attack.
The reason why the higher your HDL number the better is that HDL acts by removing other forms of cholesterol from your bloodstream, thus decreasing the levels of lipoproteins such as LDL, which are considered bad for your health.
Interested to learn about ways to raise your HDL levels and lower the risk of heart diseases? Follow me in this article to discover how to increase HDL cholesterol with Indian food, with easy meal ideas so you can try out!