By Dr. S. P. Pradhan on 17th November, 2023
Dietary modification to reduce cholesterol should be our primary goal instead of being dependent on drugs.
Pathology of Heart diseases in high cholesterol
High cholesterol in blood is known as hypercholesterolemia. It is linked to coronary heart diseases and heart attack. It is basically due to deposition of cholesterol plaques in blood vessels compromising the blood flow to the heart. Gradual decrease in blood flow manifest as heart attack.
Top Foods for Hypercholesterolemia
Oat or Oatmeal
It has soluble fiber. Soluble fiber can reduce the absorption of cholesterol in bloodstream. It reduces low-density lipoprotein (LDL) cholesterol. It is known as the “bad” cholesterol. One serving of oatmeal or oat bran provides 2 to 3 grams of fiber.
Avacados
Avocados are a good source of monounsaturated fatty acids (MUFAs). It is rich in fibers. Fiber from avocados can improve HDL cholesterol levels and decrease the level of LDL cholesterol. We should add few servings of avocado per week in a heart-healthy diet can minimize risk of coronary disease.
Garlic
Garlic has very good natural antibacterial, anti-inflammatory and antioxidant properties. It helps in keeping our cholesterol levels in control necessary for your heart health. It is a wonderful ingredient for decreasing cholesterol levels and reducing chances of heart diseases and heart attack.
Fish rich in Omega-3 fatty acids
Fatty fish are rich of omega-3 fatty acids which can reduce your triglycerides. They also help to lower blood pressure and risk of developing blood clots. Omega-3 fatty acids may reduce the risk of sudden death who have more propensity for heart attacks.
The American Heart Association recommends eating at least two servings of fish a week. Baking or grilling is advisable to avoid adding unhealthy fats.
The rich sources of omega-3 fatty acids are in:
- Mackerel
- Herring
- Tuna
- Salmon
- Trout
Flaxseeds role in Hypercholesterolemia
Flaxseeds are a good source of heart health-promoting nutrients. It contains soluble fiber and magnesium. Flaxseeds help to lower total and LDL cholesterol levels thus help in reducing chances of coronary heart diseases.
A 2020 review of 62 studies demonstrated that flaxseed supplementation significantly reduced total cholesterol by an average of 5.3 mg/dl and LDL cholesterol by an average of 4.206 mg/dl resulting decrease in the progression of heart disease.
Chia seeds in Heart diseases
These are tiny seeds that are packed with high fiber and healthy fats like poly unsaturated fatty acids (PUFAs). Because of rich in fiber and lipid-lowering nutrients like fatty acids, chia seeds are a good choice for those with high cholesterol. Studies show that taking chia seeds helps reduce total and LDL cholesterol levels and help in elevating HDL cholesterol.
Nuts in Healthy Heart
Nuts are excellent sources of omega-3 and omega-6 fatty acids. Their nutrient profile make them one of the best dietary sources in management of high cholesterol and heart diseases. Nuts like walnut, casewnut, brazil nut, almond, peanuts are excellent with high value nutrients and omega fatty acids. Their role in supporting heart health is proven in many studies.
