High cholesterol: 5 effortless ways to bring LDL levels under control

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April 4, 2022

High cholesterol is a cause of concern for many, more so in a world where reliance on processed foods, trans fats, refined carbohydrates and sugars is at an all-time high, and heart disease-related deaths are also skyrocketing. Although the human body needs cholesterol – a waxy substance in the blood that helps with formation of cell membrane – it is important to strike the perfect balance between good and bad lipids for a healthy heart. Good lipids, known as high-density lipoprotein (HDL) must be higher than bad lipids (known as low-density lipoprotein or LDL) to avoid heart disease risk.

When it comes to lowering high cholesterollevels, doctors often recommend blood thinning medications, weight loss and dietary alterations – procedures that can overtime take a lot of effort. Fret not, there are some simple ways to bring LDL levels under control and you can achieve it while treating your taste buds.

Eat oats: Oats are a source of complex carbs – a nutrient that induces satiety, curbs appetite and reduces calorie intake. Often enjoyed for breakfast, oats could help lower bad cholesterol levels, improve insulin resistance and even help maintain a healthy body weight. For high cholesterol patients, the beta-glucan in oats may work wonders as this compound helps remove the extra lipids from your body.
Eat whole foods: Patients with skyrocketing LDLlevels can benefit from a high-fibre diet, eating whole grains that bring cholesterol under control while benefiting overall health as well. At its foundation, whole foods like fruits and vegetables, nuts and seeds, fatty foods like salmon, olive oil and avocados are known to improve blood lipids.
Snack on watermelon: Come the summer, watermelon becomes a staple in Indian homes – be it a breakfast food or as a mid-meal snack. And the best part is that this fruit is great for heart health, thanks to its high lycopene content. Lycopene is a carotenoid which – if taken every day – can work well in reducing cholesterol levels. As per a clinical trial in Current Developments in Nutrition, watermelon can improve HDL and lower LDL levels.
Say no to added sugars and processed foods: Processed foods are ripped of all nutritional value which puts them in the not-recommended list for heart patients. By simply abstaining from them, experts say, you could improve heart health and this act takes no effort at all. Foods like baked goods, candies, cookies, instant noodles also contain preservatives, artificial sweeteners and more than could wreak havoc on your health.
Replace desserts with berries: Berries like blueberries, cranberries, strawberries and more are – according to several studies – very beneficial for heart health. A handful of these bite-sized fruits enjoyed every day could lower bad cholesterol, thanks to the vitamin C content of these colourful treats. The antioxidants in berries could also help fight oxidative stress thereby lowering inflammation.