12 simple ways to cut cholesterol

It’s important to move beyond the myopic view considering all foods as devil and choose instead diet strategies that can help keep the lipid balance healthy in the body.

Choose to eat foods that can raise HDL (good cholesterol) and lower LDL (bad cholesterol) and thus keep hypercholesterolemia and heart disease at bay.

Get food wise to combat the cholesterol threat effectively.

Curb the carbs

Fat is not the devil. We have been following a low fat diet for decades and the rate of disease has only increased. That’s because the cause for elevated cholesterol is often excess carbohydrates in the diet and not just the amount of fat and cholesterol you eat.

Some extra glucose (that you eat) can be stored in the liver as glycogen, to be used later when blood sugar levels drop—but there is a limit to glycogen storage capacity, so all excess gets converted into lipids (fats), which remain in our blood as cholesterol and triglycerides.

Cut cholesterol suggestion 1: keep a check on the amount of carbs (particularly fructose) that you eat, specially in one sitting (meal).

Eat the good fats

Monounsaturated and Polyunsaturated fats (MUFA and PUFA) are good fats and help decrease the oxidation of LDL cholesterol and provide protection against heart diseases.

Cut cholesterol suggestion 2: opt for olive oil, soya oil and sarson (mustard) oil.

Cut cholesterol suggestion 3: replace foods high in saturated fats (red meats, for example) with foods rich in omega-3, such as fatty fish (salmon, mackerel, cod, tuna), flaxseed and its oil and walnuts.

Fight back with fibre

Fibre in our diet can significantly remove bile and reduce blood LDL cholesterol level. That’s because if there is less bile, less cholesterol is absorbed by the body.It basically works like s broom that whisks excess cholesterol out of the body.

Cut cholesterol suggestion 4: Fruits, vegetables, whole grains (dals with husk and whole cereals), beans, nuts and seeds are rich in fibre. Cut cholesterol suggestion 5:The fibre of barley has been particularly shown to decrease LDL cholesterol levels.

Get enough vitamin E

Vitamin E helps prevent arteries from clogging by blocking the conversion of cholesterol into the waxy fat deposits called plaque that stick to blood vessel walls.

It also thins the blood, allowing for blood to flow more easily through arteries even when plaque is present (this helps lower blood pressure) and thus help prevent the formation of blood clots, which could lead to a heart attack.

Cut cholesterol suggestion 6:Include sunflower seeds, apples, apricots, peaches, dark green leafy vegetables like spinach and broccoli, other veggies like beet, turnip sweet potatoes and yams and sprout, almonds, and walnuts to increase vitamin E in diet.

Get enough A and C

Vitamin C and vitamin A (beta-carotene), both antioxidantshelp prevent oxidation of LDL cholesterol and reduce the risk of heart attack. They remove free radicals in our body, which oxidize cholesterol and cause problems.

Take at least five to six servings of fruits and vegetables in a day to keep up with your antioxidant meter.

Cut cholesterol suggestion 7: For boosting beta-carotene in diet take plenty of carrots, papaya, tomatoes and dark green leafy vegetables.

Cut cholesterol suggestion 8:To stock up on vitamin C go for amla, citrus fruits, capsicum and broccoli.

The B3 advantage

Niacin (Vitamin B3) helps decrease activity of the enzymes involved in production of cholesterol. It prevents oxidation of LDL and increases the HDL cholesterol level.

Cut cholesterol suggestion 9: good B3 sources are mushrooms, chicken, salmon, tuna, peaches and almonds.

Score alliums

Raw garlic and onions contain alliums - compounds that help lower cholesterol levels and blood pressure. Studies show that garlic decreases oxidation and production of LDL cholesterol.

Cut cholesterol suggestion 10: Swallow a lightly crushed garlic clove with a glass of water every day first thing in the morning to keep "bad cholesterol" digits down.

Cut cholesterol suggestion 11: go back to the traditional habit of eating raw onions with every meal.

Score this antioxidant

Pterostilbene, a type of antioxidant also helps prevent oxidation of cholesterol and increases levels of HDL-cholesterol.

Cut cholesterol suggestion 12: It is found in grapes, blueberries and cranberries, so make these delicious fruits part of your regular diet.