10 diet practices to control cholesterol level

Dec 22, 2024

TOI Lifestyle Desk

Steps to control cholesterol through diet

Maintaining cholesterol levels is key to reducing heart disease and stroke. A healthy level of cholesterol aids in good blood flow, preserves arteries and helps ensure long-term cardiovascular health. Here is how you can control cholesterol through diet.

Vegetable oils

Consuming healthy vegetable oils like canola, sunflower, or safflower effectively helps reduce LDL cholesterol levels as they are rich in good fats.

Seasonal fruits and vegetables

Fresh fruits and vegetables offer low calories and are saturated with antioxidants and fiber, which in turn lower cholesterol levels in the blood.

Stop alcohol consumption and smoking

Alcohol intake and smoking damage the heart quickly. Health agencies like WHO have warned against alcohol consumption and smoking.

Consume spice wisely

You can have cholesterol-lowering spices with your meals. These include turmeric, garlic, and ginger due to its beneficial compounds enhancing lipid profiles.

Lean protein

Replace red meat with fat-free proteins including skinless poultry, fish, tofu, and legumes. Red meat has saturated fat that can increase the risk of heart disease.

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Soy

Consuming 25 grams of soy protein daily, like tofu or soy milk, can modestly lower LDL cholesterol by 5% to 6%, supporting heart health, as per studies.

Incorporate plant sterols and stanols

Foods fortified with plant sterols and stanols, such as certain margarines and juices, help block cholesterol absorption in the gut and hence reduce serum concentrations of cholesterol.

Eat more whole grains

Whole grains like brown rice, quinoa, and whole-grain bread provide essential nutrients and fibre that help lower cholesterol levels.

Fatty fish

Eating fatty fish twice weekly lowers LDL cholesterol by providing omega-3s, which reduce triglycerides, protect the heart, and prevent abnormal heart rhythms.

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