From amla to buttermilk to gooseberry and more, add these 7 superfoods in your daily diet to lower cholesterol naturally
What to eat to keep heart healthy: Including these superfoods in your diet can significantly help maintain your heart health. Gooseberry, buttermilk, avocado, and other nutrient-rich options play an important role in naturally reducing cholesterol levels.
A sudden feeling of tightness in the chest, fatigue that seems to come from nowhere, and shortness of breath during mild exertion. These symptoms could be indicators of high cholesterol, a silent condition that can lead to serious health issues like heart disease and stroke (Image: Canva)
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High cholesterol, specifically low-density lipoprotein (LDL) or "bad" cholesterol, can be caused by a variety of factors. According to the American Heart Association, poor diet, lack of exercise, obesity, smoking, excessive alcohol consumption, and genetics play a crucial role. Consuming too many saturated and trans fats can raise LDL levels, while insufficient physical activity can prevent the body from burning off the fats it consumes. Here are seven superfoods that help combat high cholesterol (Image: Canva)
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Avocados: These are packed with monounsaturated fats and fibre, both of which can help reduce LDL cholesterol and raise HDL cholesterol. According to a study in the Journal of the American Heart Association, including one avocado a day in a moderate-fat diet can lead to significant reductions in LDL cholesterol. Also try nut butter, tahini, or spreads made from healthy unsaturated fats like canola or olive oil instead of saturated fats (Image: Canva)
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Buttermilk: One of the favourite beverages in summer, buttermilk is a fermented dairy product containing bioactive compounds. Studies suggest that consuming buttermilk can contribute to lowering LDL cholesterol and triglycerides, attributed in part to its phospholipid content (Image: Canva)
Fatty fish: Here's another reason to include fish in your diet. Varieties like salmon, mackerel, and sardines are packed with omega-3 fatty acids, known to reduce triglycerides and boost high-density lipoprotein (HDL) or "good" cholesterol levels. The AHA suggests consuming two servings of fatty fish weekly to support cardiovascular health (Image: Canva)
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Gooseberry: Also known as amla, is rich in vitamin C and antioxidants. Research suggests that regular consumption of gooseberries can reduce LDL cholesterol levels and improve heart health by enhancing antioxidant status and lipid profiles (Image: Canva)
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Legumes: Include legumes like chickpeas, lentils, and beans in at least two meals a week. Opt for low-sodium options and use them in tacos, hummus, soups, sauces, curries, and stews. These are excellent sources of soluble fibre and protein. Study highlights that legumes can reduce LDL cholesterol levels by around 5% if consumed regularly (Image: Canva)
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Nuts: Snack on unsalted nuts daily to satisfy cravings while keeping cholesterol levels in check. Nuts, especially almonds and walnuts, are rich in monounsaturated fats, fibre, and plant sterols. A study in the Journal of Nutrition found that regular consumption of nuts can lower LDL cholesterol and reduce the risk of heart disease. A handful of nuts as a snack can be a heart-healthy choice (Image: Canva)
Low fat dairy: Unflavoured low-fat milk, yogurt, and cheese help to reduce saturated fat intake. Check labels for added sugars and opt for non-dairy alternatives with added calcium and no added sugar (Image: Canva)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
![High cholesterol, specifically low-density lipoprotein (LDL) or "bad" cholesterol, can be caused by a variety of factors. According to the American Heart Association, poor diet, lack of exercise, obesity, smoking, excessive alcohol consumption, and genetics play a crucial role. Consuming too many saturated and trans fats can raise LDL levels, while insufficient physical activity can prevent the body from burning off the fats it consumes (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/05/20240516105511_Heart-stroke-770x433.png "High cholesterol, specifically low-density lipoprotein (LDL) or "bad" cholesterol, can be caused by a variety of factors. According to the American Heart Association, poor diet, lack of exercise, obesity, smoking, excessive alcohol consumption, and genetics play a crucial role. Consuming too many saturated and trans fats can raise LDL levels, while insufficient physical activity can prevent the body from burning off the fats it consumes (Image: Canva)")
![Fatty fish: Here's another reason to include fish in your diet. Varieties like salmon, mackerel, and sardines are packed with omega-3 fatty acids, known to reduce triglycerides and boost high-density lipoprotein (HDL) or "good" cholesterol levels. The AHA suggests consuming two servings of fatty fish weekly to support cardiovascular health (Image: Canva)](https://images.moneycontrol.com/static-mcnews/2024/05/20240531115158_Fatty-Fish-770x433.jpg "Fatty fish: Here's another reason to include fish in your diet. Varieties like salmon, mackerel, and sardines are packed with omega-3 fatty acids, known to reduce triglycerides and boost high-density lipoprotein (HDL) or "good" cholesterol levels. The AHA suggests consuming two servings of fatty fish weekly to support cardiovascular health (Image: Canva)")
