To lower cholesterol levels naturally, Ayurveda recommends regular yoga & exercise, a strict dietary routine avoiding all the cholesterol triggering foods and intake of more cholesterol lowering foods that would balance the overall fat metabolism of the body. Here are some superfoods recommended by Ayurveda that are great for lowering your cholesterol levels –
Considered the king of all breakfasts, Oatmeal contains soluble fiber & cholesterol lowering components which reduces the low-density lipoprotein (LDL), the “bad,” cholesterol. According to studies, Switching up your breakfast to contain two servings of oats can lower LDL (“bad”) cholesterol by an estimate 5.3% in only 6 weeks.
Beans are one of the most effective cholesterol lowering foods. Same as oats, chickpeas, lentils, soybeans and kidney beans are high in soluble fiber that prevent cholesterol from being absorbed into the body. Regular intake of a veg soup containing ½ cup of beans can help lowering total cholesterol levels, including LDL, by up to 8%.
All nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. These superfoods are also rich in polyunsaturated fatty acids which makes them perfect as a cholesterol lowering food. According to studies, a recommended 30-35g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.
Eating fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce blood pressure and risk of developing blood clots. Fish when taken as grilled or baked and also in preparations avoiding unhealthy fats works as a great cholesterol lowering food.
- Fenugreek seeds
Fenugreek seeds are a rich source of steroidal saponins that help reduce the body’s absorption of cholesterol coming in through the fat-rich foods we eat. This, along with the fibre present in the fenugreek seeds makes it a valuable weapon in the fight against high levels of cholesterol and triglycerides.
Ayurveda superfood, Coriander seeds when taken fresh every day with some water are known to reduce cholesterol levels in the body. They also act as a detoxifying agent, which help the kidneys to remove toxic substances from the body. One can take a tablespoon of fresh coriander seeds, grind them, add them to one cup of warm water and take them in the morning every day. This is a great way to treat high levels of HDL cholesterol in the body.
According to studies, Garlic, contains a component called allicin which has shown to lower total cholesterol, LDL cholesterol and triglycerides. A recommended 900mg of raw garlic a day if taken regularly can lower cholesterol levels by 9-12%. It can also be taken in the form of raw cloves one or two a day.