The holy month of Ramadan is nearing its end. With just 3 days of fasting left, there is still enough time for you to take a closer look at your dietary habits during the month of Ramadan, and follow these practices the next time. One such dietary consideration that needs attention, is how much cholesterol you are consuming during your non-fasting period.
High cholesterol levels have long been recognised as a significant risk factor for cardiovascular disease, emphasising the importance of adopting a heart-healthy lifestyle. According to a study published in the Journal of the American Heart Association, every 10% reduction in cholesterol levels may lead to a 20-25% decrease in the risk of death due to heart disease.
Thus it is paramount for people with high cholesterol to implement effective strategies during the month of Ramadan, as an entire day of fasting makes it tempting to eat whatever you want when you open the fast. Talking to the OnlyMyHealth team, Dr Aftab Ahmed, Senior Consultant Physician, Apollo Hospital, Secunderabad shared do's and don'ts that can significantly impact cholesterol levels and promote cardiovascular wellness.
Cholesterol Do's During Ramadan
Dr Ahmed recommended that you should include “High fibre foods including fruits, salads and vegetables, lots of water, nuts like walnuts and almonds, low-fat dairy like yoghurt, and lean meat like chicken, fish and egg white” in your Ramadan diet. Here’s an evidence-backed explanation of how such a diet can help maintain your cholesterol levels during Ramadan:
Embrace a High Fibre Diet
The benefits of a high-fibre diet, comprising abundant fruits, salads, and vegetables, extend beyond digestive health. A meta-analysis of 67 controlled trials found that fibre acts as a cholesterol sponge, absorbing excess cholesterol in the gut and aiding its elimination from the body.
Hydrate with Water
Studies, such as those published by the American Society for Biochemistry and Molecular Biology, highlight the role of adequate hydration in supporting optimal lipid metabolism and reducing cholesterol levels. Aim to drink at least 8 glasses of water daily to support overall cardiovascular health.
Incorporate Heart-Healthy Nuts
Research in the American Journal of Clinical Nutrition suggests that regular consumption of nuts like walnuts and almonds can improve lipid profiles by lowering LDL cholesterol levels. These nutrient-rich snacks also provide essential fatty acids and antioxidants beneficial for heart health.
Choose Low-Fat Dairy
Researchers from the Institute of Nutrition and Functional Foods concluded that substituting full-fat dairy with low-fat options, such as yoghurt, can contribute to lower cholesterol levels and reduce cardiovascular risk factors.
Also Read: Start Your Fast Right: Doctor Shares Sehri Foods to Keep You Fueled Throughout Ramadan
Opt for Lean Protein Sources
A study conducted by the Department of Food Science and Nutrition, Zhejiang University, supports the inclusion of lean protein sources like chicken, fish, and egg whites in a cholesterol-lowering diet. These proteins are lower in saturated fat, promoting better lipid profiles.
Cholesterol Don'ts During Ramadan
Dr Ahmed recommended, “Avoid saturated fats like red meat, prawns, organ meats, egg yolk, butter, and margarine. Trans fats like deep fried items, baked items, doughnuts and cookies, should also be avoided in excess.” Here’s why:
Avoid Saturated Fats
Extensive research published in the British Medical Journal underscored the detrimental effects of saturated fats on cholesterol levels and cardiovascular health. Minimise intake of saturated fats from sources like red meat, organ meats, and full-fat dairy products as your Sehri or Iftaar meal.
Eliminate Trans Fats
The adverse effects of trans fats on heart health are well-documented in many studies like those published in the American Heart Association journals. Steer clear of trans fats present in deep-fried foods, baked goods, and commercially processed snacks to support optimal cholesterol levels during Ramadan.
Also Read: The Science Behind Fasting, Expert Shares How Ramadan Fasting Affects the Body
By incorporating these evidence-based do's and don'ts into your lifestyle, you can take proactive measures to manage high cholesterol effectively and reduce your risk of cardiovascular disease. However, do consult a healthcare professional as well for personalised guidance to monitor and manage your cholesterol during Ramadan.