With the availability of convenient dining options full of fats and empty calories, health concerns have taken centre stage. A significant part of the population grapples with high cholesterol, a stealthy risk factor silently affecting millions worldwide. Elevated cholesterol levels are influenced by several factors, including genetics, sedentary lifestyles, and diets high in saturated and trans fats. Unfortunately, our modern diets, abundant in processed and fast foods, often succumb to these harmful elements, fueling the rising cholesterol epidemic.
Understanding The High Cholesterol Problem:
Cholesterol, often referred to as the “silent killer,” is a fatty, waxy substance that our bodies require in small amounts to build cell membranes, produce hormones, and aid in digestion. However, when cholesterol levels exceed the healthy range, it can lead to the formation of plaque in our arteries, restricting blood flow and increasing the risk of heart disease, heart attacks, and strokes.
Also Read: 5 Food Combinations That Can Help Lower Cholesterol Levels
How Can You Naturally Lower Cholesterol?
If food is the problem, food can also be the solution. By ditching high-fat, processed foods and revamping your diet to include healthier options, you can make a significant improvement. But what change is that? Let’s find out below.
Enter The Fibre Hero:
Yes, fibre can be your natural remedy for managing high cholesterol. Nutritionist Prachi Shah made this revelation in an Instagram post and also shared tips on how to fight cholesterol with fibre.
Here are 2 easy ways to increase your fibre intake:
“To maintain cholesterol levels, you have to ensure you reduce your Total Cholesterol, which consists of:
1. HDL Cholesterol – the good one
2. LDL Cholesterol – the bad one
Ensuring you reduce your LDLs and maintain HDLs is the right balance for lowering your Total Cholesterol levels,” she explained.
Also Read: 5 Fibre-Rich Foods You Should be Eating Everyday
Tips to Consume Enough Fiber to Regulate High Cholesterol:
1. Follow the 5-Serving Rule:
Include the 5-serving rule in your daily meal plan. Fill your diet with two parts of fruits and three parts of vegetables every day. The fibre intake from fruits and veggies will help reduce your LDL cholesterol. Make sure to include a variety of fresh and nutritious fruits and vegetables. Seasonal produce is the best choice. You can have high-fibre veggies in the form of sabzis, salads, green juice, stir-fries, and more.
2. Opt for Fiber-Rich Rotis:
Bran Oat is extremely rich in beta-glucan – a soluble fibre that helps improve gut health and lowers LDL cholesterol. So, add it to wheat flour to make your everyday rotis.
How Fibre Fights Cholesterol:
Lowering LDL Cholesterol: Low-density lipoprotein (LDL), often referred to as “bad” cholesterol, plays a significant role in the formation of artery-clogging plaque. Soluble fibre, found in foods like oats, beans, lentils, and fruits, forms a gel-like substance in the gut that binds to cholesterol, preventing its absorption into the bloodstream. This, in turn, lowers LDL cholesterol levels and reduces the risk of arterial blockages.
Boosting HDL Cholesterol: High-density lipoprotein (HDL) cholesterol is often known as “good” cholesterol because it helps remove LDL cholesterol from the arteries and transports it back to the liver for excretion. Fibre-rich foods can enhance HDL cholesterol levels, further protecting the heart.
Revamp your diet and include plenty of fibre to maintain your cholesterol levels. Taking this simple step can have a significant impact on your heart health. So, say yes to a fibre-rich diet and keep your cholesterol in check!
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)
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