Heart diseases are becoming very common in India and are increasing day by day. Indians are more liable to suffer from heart diseases because of the genetic make-up and acquired factors like eating habits. Indians are fond of eating rich, fried and fatty foods. Earlier, these foods were required because of heavy work requirements and lot of physical exercise. But the times have changed. These eating habits are leading us to increased cholesterol levels which, in turn, are contributors to heart diseases. But it is never too early or too late to protect our heart. And there is no better time to do it than now.
Scientific evidence is indisputable that lowering your cholesterol reduces your risk of getting a heart disease and of dying from a heart attack. The cholesterol-lowering plan is as tasty as it is effective. Here is a list of cholesterol-lowering foods that will satisfy our stomach and keep us healthy.
Flax seeds:
These are the seeds of flax plant. They contain several essential nutrients like calcium, iron, niacin, phosphorus and vitamin E. Flax seeds are known as ALSI in Hindi and Punjabi. It is also known as jawas, alashi and linseed. They are a rich source of omega-3 fats that are good for heart.
Ways to include flax seeds in home cooking are mentioned below:
· Sprinkle ground seeds on cereal and salads.
· Substitute a flax seed mix for eggs in home baking.
· Substitute flax seed oil for other oils.
Psyllium husk (Isabgol) :
Psyllium, the main ingredient in Metamucil, is a soluble plant fibre. It is useful for both diarrhoea and constipation. Psyllium husk blocks cholesterol from entering intestinal cells’. It’s among the most powerful LDL-lowering viscous soluble fibres in existence. It soaks up cholesterol. The best way to consume Isabgol is to take half of the daily dose of Metamucil before breakfast and half after dinner.
Oatmeal:
Oats are rich in beta-glucan, a special type of soluble fibre that acts like a sponge to ‘soak up cholesterol’. It is available in the market in the form of flour, cereals and some snacks. Oat-bran is a highly concentrated source of beta-glucan, and it is easy to mix it in other flours.
Almonds:
Almonds contain two powerful antioxidants - vitamin E and flavonoids - both of which prevent the ‘oxidation of LDL’, a precursor to plaque build-up. So, consume almonds as per your needs.
Garlic:
It impedes the liver’s ‘ability to make cholesterol’. It has been an important ingredient used in Indian kitchens. Use it to the maximum as per your taste and body’s requirements.
Apples:
Apples, particularly the skin and outer flesh, are rich in polyphenols, powerful antioxidants, which help ‘prevent plaque buildup’. So, an apple a day keeps cholesterol away.
Soy protein:
Soy protein contains phytoestrogens - compounds that ‘increase the number and effectiveness of LDL cholesterol receptors’, improving the liver’s ability to get rid of cholesterol in the bloodstream.
Phytosterol-containing foods:
Phytosterols are natural plant estrogens found in plant foods like fruits, nuts, seeds and vegetable oils. They interfere with cholesterol absorption by ‘blocking cholesterol from entering intestinal cells’. They are also said to prevent cancers. Best source for phytosteroles are acai berries, but found in most of the berries.
Beans:
Beans contain a special type of soluble fibre that gets fermented in the colon. Healthy bacteria eat the fibre and bean sugars to form short-chain fatty acids, which travel to the liver and ‘hinder LDL cholesterol production’. All beans contain lots of nutrients, but red beans have the greatest amount of antioxidants.
Workout:
Brisk exercise speeds up the blood flow in your arteries, reducing your chances of inflammation and clogging (two precursors to the hardening of the arteries).
