According to the American Heart Association, heart disease is the number one cause of death of all people across the globe. However, most heart disease and stroke deaths are preventable.

Everyday habits, such as your diet and physical activity levels, are essential for maintaining a healthy cardiovascular system. Even small adjustments in your diet and physical activity can have a substantial impact on your heart health.

Heart health cannot be solely gauged with cholesterol levels including HDL and LDL, as they are not always sufficient indicators of heart disease risk on their own. If you have a family history of heart disease, there are some other markers that might need your consideration. 

 

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A 2021 research by Frontiers suggests that for women elevated LDL can actually be neuroprotective. It can protect your brain against cognitive decline. Here are the other markers necessary to assess cardiovascular health more accurately

• High-Sensitivity C-Reactive Protein (HSCRP): This marker measures inflammation in the body. Inflammation impacts the whole system, including the circulatory system.
• Homocysteine: Homocysteine is an amino acid that plays a crucial role in cardiovascular health and liver function. Elevated homocysteine levels are linked to cardiovascular issues and are influenced by methylation and the MTHFR gene. 
• Erythrocyte Sedimentation Rate (ESR): This test gauges chronic inflammation. For women, an ESR level below 5 mm/hr is ideal, while for men, a level below 10 mm/hr is preferable.
• Apolipoprotein B (ApoB): ApoB is a key component of lipoprotein particles that can contribute to plaque formation in arteries. Monitoring ApoB levels helps assess plaque risk.
• Lipoprotein(a) [Lp(a)]: Elevated levels of Lp(a) are associated with a higher risk of plaque buildup in the arteries.

 

However, maintaining healthy cholesterol levels can largely be achieved through smart dietary choices. To gain insights into managing cholesterol through the right foods and diet, we spoke to Dr. Lakshmi Kilaru, Wellness Specialist and Head Nutritionist at Apollo Hospitals, Jubilee Hills, Hyderabad. Here’s what she recommends:

 

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6 Dietary Changes to Manage Cholesterol

Increase Fibre Intake

Increasing your fibre intake is a powerful strategy for managing cholesterol levels. Aim to consume 25-30 grams of soluble fibre each day, as it helps reduce cholesterol absorption in the digestive system. Incorporate whole grains like oats, millets, and quinoa into your meals to boost your fibre intake. Fruits such as apples, pears, and oranges are excellent sources of soluble fibre and can be easily added to your diet. Additionally, legumes like beans, lentils, and peas are not only rich in fibre but also provide essential nutrients that support overall health. 

 

Embrace Antioxidant-Rich Foods

To harness the benefits of antioxidants, include a variety of antioxidant-rich foods in your diet. Lycopene-rich foods such as tomatoes and watermelon can help reduce oxidative stress and inflammation. Additionally, foods high in polyphenols, like blueberries and grapes, offer protective benefits for cardiovascular health. Peanuts, which contain resveratrol, are another great option. Incorporate carotene and xanthophyll-rich foods, such as carrots and leafy greens, to further enhance your antioxidant intake.

 

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Reduce Saturated Fat and Avoid Seed Oils

To manage cholesterol levels, it's important to reduce your intake of saturated fats and avoid seed oils, which can negatively impact heart health. Opt for healthier oils such as rice bran oil, olive oil, or virgin coconut oil when cooking or preparing meals. Ghee, when used in moderation—up to 2 teaspoons per day—can be a better alternative to saturated fats. 
Be mindful of food labels and avoid products with high levels of saturated fat. Instead, choose foods that contain unsaturated fats, including mono-unsaturated fats found in peanuts and avocados, and poly-unsaturated fats. These healthier fat choices can help maintain better cholesterol levels and support overall cardiovascular health.

 

Include More Healthy Fats

Incorporating healthy fats into your diet is essential for supporting heart health and managing cholesterol. Focus on foods rich in omega-3 fatty acids, such as flaxseeds, chia seeds, walnuts, and salmon, which can help improve cholesterol levels. Nut butters made from just nuts—like almond or walnut butter—are also a good source of healthy fats. Additionally, seeds such as pumpkin seeds, sunflower seeds, and watermelon seeds can be beneficial. Sulphur-rich foods like garlic and onions can further enhance heart health. 

 

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Keep Yourself Hydrated

Maintaining proper hydration is an often overlooked aspect of managing cholesterol levels. Drinking an adequate amount of water, around 3-4 litres per day, supports various bodily functions, including those related to heart health. Proper hydration aids in the efficient circulation of blood and helps maintain optimal metabolic processes. Water also supports the body's ability to eliminate toxins and waste products, which can indirectly benefit cholesterol levels. 

 

Include Probiotic-Rich Foods

Incorporating probiotic-rich foods into your diet can offer additional benefits for managing cholesterol levels. Probiotics, which are beneficial bacteria, help maintain a healthy gut microbiome, which in turn can influence cholesterol levels. Foods like yoghurt, particularly those with live and active cultures, and kombucha, a fermented tea, are excellent sources of probiotics. These foods can help improve digestive health and potentially contribute to better cholesterol management by enhancing the body's ability to metabolise and process fats.

 

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Sample Diet Plan for Controlling Cholesterol by UR.Life Nutritionist Dr. Lakshmi Kilaru

Breakfast

Options: Overnight oats, chia seed pudding, or oats upma.

Mid Morning Snack

Fruits: Papaya, watermelon, or red guava.

Lunch
Salad: 1 bowl of mixed greens and vegetables.

Accompaniment: Jowar roti with spinach dal, or quinoa upma, or millet kichdi.

Snack
Options: Sprouts chaat or makhana bhel.

Dinner
Soup: Pumpkin or carrot soup.
Main: Grilled salmon with vegetables or quinoa salad with cucumbers, red peppers, yellow peppers, and grated carrots, dressed with olive oil, lemon zest, and lemon juice.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

UR.Life offers comprehensive diet counselling designed to support anti-inflammatory and overall healthy eating plans. Our counselling services emphasise reducing processed foods and managing stress, which can both contribute to chronic inflammation. With tailored meal plans and ongoing support, UR.Life aims to improve clients' health by addressing individual needs and promoting sustainable, long-term dietary changes that enhance well-being and reduce the risk of chronic diseases.