A balanced diet is important to lower cholesterol levels. Here are some Indian recipes suggested by an expert.
High cholesterol levels, medically called Hypercholesterolemia, can restrict blood flow and increase the risk of cardiovascular disease. Besides doctor prescribed medicines and regular physical activity, diet plays a major role in lowering cholesterol levels. A healthy and balanced diet is required to manage cholesterol along with fulfilling nutritional requirements. There are many foods that can provide essential nutrients and contribute towards lowering the cholesterol levels, including nuts, seeds, vegetables, legumes, grains, etc. Onlymyhealth editorial team spoke to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutripulse, Jaipur, to know about healthy Indian recipes to lower cholesterol.
The main priority is to restrict junk food, fried and outside food, to lower cholesterol levels. You can easily cook your meals at home using cholesterol friendly ingredients. Listed below are 6 Indian recipes to lower cholesterol suggested by Dr. Phatak:
A bowl of corn chat or sprouts salad can prove to be a cholesterol friendly meal. Sprouts can help in reducing the risk factors for cardiovascular disease, such as high cholesterol levels. Many animal studies prove that consuming sprouts may increase good (HDL) cholesterol and reduce bad (LDL) cholesterol levels. You can make sprouts salad easily at home. Mix sprouts, diced cucumber, onion and tomato together. Add black pepper, lime juice, and salt. Mix it well and your sprouts salad is ready to eat!
Arjuna bark or chaal is found to be helpful in reducing high cholesterol levels. It contains powerful antioxidants and anti-inflammatory properties. Thus, Arjuna bark can lower the total blood cholesterol, bad cholesterol (LDL) and triglyceride levels, which eventually helps in improving the good cholesterol levels. Cinnamon is also a beneficial ingredient to lower cholesterol. You can blend these two and add sugar, and milk to make a delicious smoothie.
Having even one and one-half cups of cooked oatmeal per day can lower your cholesterol by 5-8%. Oatmeal has both soluble and insoluble fibers present in it, and these two types is what your body needs. You can include a variety of vegetables in your chilla or pancake including, capsicum, beans, carrots, onions and tomatoes. Vegetable oats pancake can be consumed as a healthy cholesterol friendly breakfast meal.
According to several studies, it has been implied that individuals who consume buckwheat foods regularly have lower cholesterol, triglycerides, and blood sugar levels. By being useful in controlling these risk factors, a buckwheat rich diet helps in lowering the risk of developing heart disease. It is better to use buckwheat than rice, to make a dosa at home. Buckwheat dosa can be accompanied with a corriander chutney, for flavour and added health benefits.
Quinoa upma is a heart friendly and healthy vegan dish, which is an amazing option eat for breakfast or brunch. It includes various ingredients like quinoa, vegetables, and flavouring seasonings, all cooked together in a pot. It is an easy recipe and can be prepared within a few minutes. Quinoa is one of the best food choices for people who have high blood lipids (cholesterol and triglycerides). According to a study, eating 50 grams quinoa everyday for 6 weeks reduced total cholesterol, triglycerides and LDL cholesterol levels.
Spinach is a great source to lower cholesterol levels. On the other hand, garlic can also reduce total and LDL-C and triglyceride levels. A combination of both these foods can prove to be very beneficial for people with high cholesterol. Spinach cutlet with garlic dip can be a healthy go to breakfast option. However, make sure to talk to your dietician or doctor before making any changes to your diet and other lifestyle habits.
Dr. Anjali said, "To lower cholesterol levels, the main aim is to incorporate fiber rich foods in your diet. This includes both soluble (potato) and insoluble fibers (green leafy vegetables). Plant based proteins such as legumes are also beneficial in reducing cholesterol levels in the body." She further added, "Along with a healthy and balanced diet, people with high cholesterol should take care of their daily exercise routine and medicines as prescribed by the doctor."
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