Elevated levels of cholesterol pose a significant risk for heart disease and stroke, constituting a global health concern. The World Health Organization (WHO) reports that a third of ischaemic heart disease cases worldwide can be attributed to high cholesterol. While cholesterol is essential for building healthy cells, an excess of LDL (low-density lipoprotein) cholesterol can lead to the formation of fatty deposits in blood vessels, hindering arterial blood flow. Unhealthy lifestyle choices and dietary decisions can contribute to high cholesterol, fostering the development of various chronic diseases.
Approximately 50% of adults grapple with high cholesterol levels, heightening the likelihood of heart disease, a leading cause of mortality, according to Dietitian Garima Goyal in an interview with HT Digital.
Goyal recommends specific food combinations to effectively manage cholesterol and promote heart health:
- Dal and Brown Rice: A staple in Indian cuisine, dal is rich in fiber, aiding in the reduction of LDL cholesterol, commonly known as bad cholesterol. Brown rice, a whole grain source, has demonstrated a 20% reduction in the risk of heart disease.
- Turmeric and Black Pepper: Turmeric, a spice with anti-inflammatory and cholesterol-lowering properties, combined with black pepper, enhances the absorption of curcumin. A study in the Journal of Nutrition and Metabolism revealed that this combination significantly reduced LDL cholesterol levels in individuals with high cholesterol.
- Almonds and Yoghurt: Almonds, abundant in heart-healthy monounsaturated fats and protein, can lower LDL cholesterol levels. Additionally, yogurt consumption has been linked to a 4% decrease in total cholesterol. Yogurt’s probiotics enhance digestion and reduce inflammation, making this combination a satisfying and nutritious snack.
- Green Tea and Lemon: Green tea, rich in antioxidants, collaborates with lemon, which contains flavonoids with cholesterol-lowering properties. Whether enjoyed hot or cold, this combination serves as a refreshing and healthy beverage, as corroborated by a study in the American Journal of Clinical Nutrition.
- Garlic and Onion: Both staples in cooking, garlic and onion exhibit cholesterol-lowering properties. Allicin in garlic reduces cholesterol levels, while onion’s quercetin prevents the oxidation of LDL cholesterol. Combining these ingredients not only adds flavor to dishes but also contributes to heart health.
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In conclusion, making incremental changes to dietary habits and lifestyle choices can significantly impact long-term health outcomes. Awareness of these food combinations offers a practical approach to managing cholesterol levels and maintaining heart health.
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