From Amla to Buttermilk: 5 Natural Superfoods for Lowering Cholesterol Levels

Elevated levels of LDL (low-density lipoprotein) cholesterol and triglycerides can serve as early indicators of serious health issues, such as heart attacks and strokes. Uncontrolled levels of these “bad” lipids in your bloodstream can often be attributed to various lifestyle factors, ranging from a high-fat or sugary diet to a high body mass index (BMI). Living a sedentary lifestyle significantly increases the risk of developing cholesterol problems and subsequently chronic diseases. Beyond regular exercise, dietary modifications are crucial for managing cholesterol effectively. Incorporating fiber, fruits, vegetables, healthy fats, and specific herbs can aid in reducing cholesterol levels.

Cholesterol, a waxy substance produced by the body, plays many vital roles and is essential for our well-being. However, excessive dietary intake can have adverse effects on bodily functions. Increasing levels of “good” cholesterol, or HDL (high-density lipoprotein), can help offset the negative impact of LDL cholesterol. Quitting smoking and reducing alcohol consumption also contribute to better cholesterol management.

Here are some superfoods that can naturally help lower cholesterol levels:

1. Garlic: Utilize garlic for seasoning in your cooking or prepare garlic-based dishes, such as garlic soup. One effective recipe is garlic milk, which can be consumed consistently at bedtime for 12 weeks to observe improvements in your cholesterol levels.
2. Barley: Barley contains the prebiotic beta-glucan, which aids in lowering cholesterol. You can incorporate barley into your diet in various forms, such as barley khichdi, barley porridge, barley soup, and barley roti.
3. Triphala: Triphala is a time-tested remedy known for its ability to reduce inflammation, benefiting various bodily systems. In India, it is often said that “just as a mother cares for her children, Triphala takes care of the body’s internal organs in the same way.”
4. Buttermilk: Prepare buttermilk in the traditional manner and add turmeric powder, rock salt, curry leaves, and grated ginger. Consuming this mixture once daily for three months can lead to noticeable improvements in your cholesterol levels.
5. Amla (Indian Gooseberry): Amla is a highly effective home remedy for cholesterol. Consistent consumption over 12 weeks can help lower cholesterol and improve your serum lipid profile. You can use fresh amla if available, or opt for amla powder, which is available year-round in the market.

It’s important to note that none of these superfoods will yield the desired results without an overall balanced lifestyle. Prioritizing a well-rounded approach, which includes eating right, maintaining a regular sleep schedule, staying physically active, and effectively managing stress, is essential for managing cholesterol levels effectively.

Also Read

From Weight Loss to Cholesterol Control: 5 Health Benefits of Walnuts