Less fat is always better. Your heart is relieved.
Cholesterol has a quiet way of slipping into our lives through creamy sauces, deep-fried cravings, and those irresistible desserts we swore we’d skip. But here’s the heartening truth: managing cholesterol doesn’t require drastic diets or giving up flavourful meals. With a few conscious tweaks to your routine and plate, you can tame cholesterol naturally and joyfully.
Please note, cholesterol isn’t all bad. Your body actually needs it to build cells and produce hormones. The trouble starts when too much of the “bad” cholesterol (LDL) builds up in your bloodstream, clogging arteries and raising the risk of heart disease. The goal? Lower LDL and raise HDL—the “good” cholesterol.
Dr. Bhattacharya, a cardiovascular health expert, advises cutting back on saturated fats, which are often found in red meat, butter, and tropical oils like coconut or palm oil. “Butter is essentially pure saturated fat,” she explains.
Try these heart-friendly oils instead:
●Olive oil
●Avocado oil
●Flaxseed oil
●Canola oil
●Sunflower seed oil
Certain ingredients are your allies in the fight against cholesterol. These power-packed foods do more than fill your belly—they protect your arteries.
Amla (Indian gooseberry): A tangy, antioxidant-rich fruit, amla lowers bad cholesterol and strengthens your heart. Enjoy it as juice, dried snacks, or in warm water.
Garlic: It may be pungent, but garlic is rich in compounds that reduce LDL and improve circulation.
Oats: A breakfast staple that packs soluble fiber, oats help absorb cholesterol before it hits your bloodstream.
Eliminate the Real Villains
Trans fats are even worse than saturated fats and are commonly found in baked goods, margarine, and processed snacks. Watch out for labels that say “partially hydrogenated oils.” The FDA has banned many of them, but always double-check.
Add These to Your Plate
Omega-3 fatty acids: Found in fatty fish like salmon, mackerel, and sardines, as well as in walnuts and flaxseeds. These don’t lower LDL but help prevent heart disease and lower blood pressure.
Soluble fiber: Found in apples, pears, Brussels sprouts, and beans. It binds cholesterol and helps flush it out of your body.
Whey protein: Present in dairy, whey protein supplements have been shown to reduce LDL and total cholesterol levels.
Are you Exercising?
Exercise helps raise HDL, the “good” cholesterol, while also aiding weight loss. Start small and aim for:
30 minutes of moderate activity (like brisk walking) five days a week, or 20 minutes of vigorous activity three days a week.
Short walks, cycling to work, or even dancing count. The key is consistency. Consider joining a fitness group or teaming up with a friend to stay motivated.
Also, moderate alcohol consumption has been linked to higher HDL levels, but the risks of excessive drinking—high blood pressure, stroke, and liver damage—far outweigh the benefits. If you drink, limit it.
All you need is a lifestyle change.
Sometimes, lifestyle changes need backup. If your cholesterol remains high, your doctor may prescribe medication. These drugs work best when combined with a healthy lifestyle. And often, the healthier your habits, the lower the dose you’ll need.
