Marvelous foods to reduce cholesterol level

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Written by Dr. Shyam Sundar Gupta, PhD, Medically Reviewed by Dr. Ajay Kumar Tiwari, MD (Ay.)

There are two types of cholesterol, bad cholesterol and good cholesterol. The good cholesterol helps to remove the plaque from the arteries and bad cholesterol can build up plaque inside arteries and thus raise the risk of dangerous disease. Recently our daily diet is significantly responsible for high cholesterol level in the body. High cholesterol level in the body invites numerous severe health problems such as high blood pressure, diabetes, coronary heart disease and stroke; it is really significant to keep it under control. Hence, it is very necessary to control our diet. Some foods that reduce cholesterol level in our body are mentioned here.

Oats

Oat is one of the cereals that have been increasing in popularity during the last years. Oats are usually consumed for breakfast as porridge, muesli, bread. Oats have been revealed to have cholesterol-reducing properties since the 1960s. This property was primarily credited to the ß-glucans, one component of oats and its other components are also able to reduce the cholesterol level in humans (1). Oats are also called as cholesterol buster.

Kabuli Chana

Kabuli Chana rich in carbohydrate, protein and dietary fibre are cheap and affordable for anyone without compromising its healthy quality. Kabuli Chana is the most hypocholesteremic agent; its germinated form was reported to be efficient in reducing the cholesterol level (2).

Barley Bran

Barley bran may facilitate to decrease hunger and weight gain. It contains β-glucans a type of fiber (3) and reduces cholesterol levels (4).

Sunflower Oil

Sunflower oil contains significant quantities of vitamin E, sterols, Squalene, and other aliphatic hydrocarbons. The sunflower oil can maintain various elements of human health due to combination of fatty acids in the body and also efficiently reduces the serum cholesterol (5).

Rice Bran Oil

Rice bran oil reduces cholesterol concentrations due to the presence of unsaponifiables compounds and could become an important functional food with cardiovascular health benefits (6). Both oryzanol and Ferulic acid, two major unsaponifiables in rice bran oil, have cholesterol-reducing activity (7).

Methi Seeds

Methi seeds have hypolipidemic effect in hypercholesterolaemic patients. Powdered Methi seeds can be taken orally before food to reduce cholesterol (8).

Cinnamon Bark

Cinnamon bark is a powerful hypolipidaemic manager and reduces cholesterol deposition in the aorta and plaque formation process in the coronary artery (9). Powdered cinnamon bark can be taken a dose of half a teaspoon daily appreciably reduces cholesterol.

Coriander Seeds

Coriander seeds are extremely helpful in reducing the cholesterol level (10). The Powdered coriander seeds can be taken a dose of two tablespoons twice a day after boiling and filtering significantly reduces cholesterol.

Lemons Juice

Limonene and γ-Terpinene, bioactive compounds in lemon, have lipid-lowering effects (11). Taking 3-5 ml lemon juice after dilution before breakfast daily reduces cholesterol and also removes impurities from the body.

Ginger Rhizome

Ginger, extremely worldwide used spices, is rich in excellent enzymes and decreases the cholesterol level (12). Rhizome of ginger can be taken with tea or a meal to reduce cholesterol.

Note: Please consult your family doctor before applying any health tips of Amrit Health Tips website (www.amrithealthtips.com).

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