Cholesterol is a wax like substance found in our blood stream. The liver is responsible for the production of 2/3rd of the cholesterol in our body yet what you eat has a deep effect on your cholesterol level as the remaining 1/3rd is obtained from our diet.
Why cholesterol can be a problem
Most of the cholesterol that ends up narrowing your arteries and contributing to heart disease come from your diet mainly whole milk products and meat. Though we know cholesterol mostly as the “bad” guy some cholesterol is required by the body for functions like maintaining cell membranes, insulation of the nerve fibres, manufacture of bile and Vitamin D and most importantly for the production of steroid hormones, and sex hormones. But when the level of total cholesterol crosses 200mg/dl it is a high-risk factor for inviting several health problems like heart attacks, strokes and arthrosclerosis.
Cholesterol friendly foods
Healthy eating habits form the cornerstone of any cholesterol control plan. I am sure you have heard of oat bran’s power to lower cholesterol. It has a special kind of fiber called beta-glucan. It binds with cholesterol in your digestive tract and helps in its elimination. But, guess what! Oats are not the only source of beta glucan. Barley has much more of this special cholesterol reducing fibre. So make chapattis out of barley flour if you want to lower your cholesterol count. Whole pulses like rajma, Kabuli chana, green channa, black channa are other significant sources of beta-glucan. To incorporate oat bran in your diet you can mix it with your wheat flour in a proportion of 1:1 to make high fibre chapattis with a cholesterol cutting edge.
The above foods have significant cholesterol lowering properties. Include these in your daily diet to reduce your cholesterol count naturally.
Cholesterol cutting chutney
In my endeavour to bring about a balance between taste and health, I have tried to create a recipe that promotes a cholesterol lowering effect.
You will need:
- Green chillies (as required)
- Flaxseeds Oil- 15g
- Salt (as per taste)
- Lemon Juice- 10ml
- Water as needed.
Procedure: Put all the above ingredients in a blender and blend to make a fine paste.
So now that you know how to prepare this yummy chutney, let us look into the health benefits each of the ingredients provide.
It is known to have amazing benefits on your cholesterol levels. Garlic helps clear your blood off cholesterol and also helps thin the blood thus preventing blockages. A substance called allicin, which is found in garlic, is believed to be responsible for this effect. It also helps prevent constriction of blood vessels which in turn helps lower blood pressure. Along with the health benefits that garlic provides, it adds lot of flavor to your chutney.
Also known as Psyllium seed husk has several benefits. Firstly it helps in regulating the bowel movements by eliminating constipation. But what is more important is that it binds with cholesterol secreted in bile acids and excretes it before it is absorbed into the bloodstream. It’s already an approved health claim that 3g to 12g fibre from psyllium seed husk, when included as part of a diet low in saturated fat and cholesterol, may reduce total cholesterol and LDL levels. Husk adds bulk to the stomach by absorbing water and keeps you full for a longer time, thus, in turn, reducing food intake. Additionally, it can also aid blood sugar management by helping the gradual release of glucose.
Known to the common man as Alsi, it’s the best vegetarian source of Omega-3 fats (alpha linolenic acid). Regular consumption has shown significant reductions in total cholesterol, LDL cholesterol and triglyceride levels. In many studies, those consuming flax seeds have compared very well with those taking statin drugs for cholesterol reduction.
Omega-3 fats can help improve HDL levels and can even help reduce the pain and inflammation that is a significant factor in conditions such as osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis. Flax seeds also contain lignans (fibre) which can lower cholesterol levels and help stabilize blood sugar levels in diabetic patients.
CORIANDER & MINT
Fresh herbs in every Indian home! These are rich in chlorophyll, help digestion and provide a supply of fibre which in turn can lower your cholesterol when taken in considerable amounts.
When you use food as medicine your body will benefit in more ways than one, making your visit the doctor fewer and further between. Just try it! If you have any queries, or would like to share your feedback n this healthy recipe, do give us a t call on our toll-free number 18002660607 today!