Top Five Food Items That Can Help Lowering Cholesterol Faster

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A study conducted by the Harvard Medical School suggests that lowering cholesterol protects the heart and brain at any age. Atherosclerosis and plaque formation, the most common cause of heart attacks and strokes, are exacerbated by high or abnormal cholesterol levels, inflammation, and endothelial dysfunction. 

In an interaction with Kajal Wattamwar and Bushra Qureshi, Dieticians and Co-Founders of Healthy Steady Go, pointed out that “fasting, albeit an age-old practice, particularly in India where every religion promotes it, has recently gained enormous appeal under the guise of Intermittent fasting.”

According to the dieticians, “fasting can take several forms: not eating or drinking anything at all, simply drinking water, avoiding grains and vegetables but eating fruits and milk products. Along with differences in eating habits, there are also differences in fasting durations: 12, 14, 16, 24, 48, and 72 hours.”

Numerous kinds of research have been done to analyze its health benefits, one of the predominant one being a reduction in blood cholesterol. Fasting when done the right way has the power to mobilize the fat stored in your body to be used as a source of energy. In simple terms, when you are not feeding your body, it breaks down your body fat to get its energy.

So yes, fasting can be really healing for the body which helps to significantly reduce LDL (bad cholesterol), total cholesterol, and Triglycerides, the dieticians added. 

Very few studies also indicate its role in increasing HDL (Good Cholesterol). The dieticians further suggested the top 5 foods that can help reduce LDL/Bad cholesterol:

  1. Garlic– Garlic contains a compound known as alliin, which when crushed gets activated into allicin. This allicin is a natural vasodilator that helps relax the blood vessels and reduces blood pressure & also cholesterol & TG’s. It can also help in significantly reducing hepatic cholesterol storage & prevents conditions of life fatty liver.
  2. Fatty fish– Fatty fishes are excellent sources of Omega-3 fats which are anti-inflammatory in nature, boost the synthesis of HDL cholesterol & reduce LDL cholesterol. Eg: Mackerel & Salmons
  3. Nuts– Nuts are an abundant source of Monounsaturated Fatty Acids (MUFA). Increasing MUFA along with reducing intake of simple carbs and saturated fats have shown to significantly increase HDL levels along with reducing total cholesterol, TG and LDL. Other sources include avocados, coconut, and olives. Hence why using olive oils or coconut oil in patients with heart or liver diseases is recommended.
  4. Oats– Oats are a rich source of beta gluten; a form of soluble fiber that has the potential to bind with dietary cholesterol & excrete it from the body, rather than letting it get absorbed.
  5. Fiber– Both soluble & insoluble fiber present in whole grains, legumes, fruits, and vegetables play a key role in reducing blood cholesterol; especially LDL.



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