High blood cholesterol can lead to serious problems like heart attack and stroke. But it can be controlled with small changes in diet and lifestyle.
1. Fiber-rich diet
Soluble fiber, found in legumes, oats, barley, and brown rice, reduces the absorption of cholesterol into the blood. This helps to eliminate bad cholesterol faster.
2. Choose healthy fats
Avoid trans fats found in fried and deep-fried foods. Instead, include olive oil, coconut oil (in moderation), nuts (almonds, walnuts), and fish in your diet. The omega-3 fatty acids in fish are very good for lowering cholesterol.
3. Use of garlic
Garlic is the best single herb that helps reduce cholesterol. The component ‘allicin’ contained in it prevents the accumulation of fat in the arteries and controls blood pressure. It is best to eat one clove of garlic on an empty stomach every day.
4. Exercise for 30 minutes every day
Reduced physical activity causes an increase in bad cholesterol and a decrease in good cholesterol (HDL). Walking or cycling briskly for at least 30 minutes every day will help burn fat in the body.
5. Cinnamon and ginger
Studies indicate that adding powdered cinnamon to tea or water can help reduce cholesterol levels. Ginger is effective in aiding digestion and reducing the amount of bad cholesterol produced by the liver.
6. Avoid alcohol and smoking
Smoking reduces the amount of good cholesterol and damages blood vessels. Quitting smoking can help improve blood circulation and restore heart health.
‘Golden Tips’ for those with high cholesterol:
Avoid bakery foods: Cakes, biscuits, and foods with added sugar can increase cholesterol levels.
Drink plenty of water: Water is essential for flushing out toxins from the body.
Fruits: Apples, guavas, and gooseberries are good to eat daily.
