Eating Your Way to Lower Cholesterol: 7 Foods for Managing Hypercholesterolemia

The prevalence of cardiovascular diseases has been rising in recent years due to unhealthy diets and lifestyle practices. Cardiovascular diseases are the leading cause of death worldwide. Hypercholesterolemia is the primary cause of atherosclerosis and heart attacks. Hypercholesterolemia is elevated total cholesterol, high LDL-C levels, or both. The increased cholesterol and LDL levels can lead to heart diseases; therefore, prevention and management of hypercholesterolemia are necessary.

Here are some foods that are heart-healthy and will help manage Hypercholesterolemia.

1: Garlic: Garlic is a superfood for managing hypercholesterolemia. Consumption of garlic reported a reduction in elevated cholesterol, LDL, and triglyceride levels. Sulfur compounds present in garlic block the biosynthesis of cholesterol. Garlic also has antiplatelet and antihypertensive properties. It can lower blood pressure in hypertensive patients. The consumption of one clove of garlic per day is considered a heart-healthy potion.

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2: Fenugreek seeds: Fenugreek seeds are a common ingredient in Indian kitchens. These seeds are rich in fiber and bioactive compounds. Saponins present in fenugreek are responsible for its hypolipidemic properties. Fenugreek consumption leads to decreased cholesterol, LDL, VLDL, and triglyceride levels. It doesn’t affect HDL levels, but the reduction in LDL and VLDL leads to an improved HDL-to-LDL ratio. Fenugreek seeds also have hypoglycemic properties.

3: Cumin seeds: Cumin seeds are another common spice with therapeutic properties. Cumin seeds have anti-hyperlipidemic properties. It increases HDL levels and decreases LDL and triglyceride levels. It has also reported anti-obesity effects. Its high antioxidant content fights against free radicals and reduces oxidative damage.

4: Beans: Beans and legumes are rich in soluble fiber. Soluble fiber prevents cholesterol reabsorption and lowers total cholesterol. Legumes also have antihypertensive and antioxidant properties; therefore, they are considered heart-friendly.

5: Soybeans: Soybeans have active compounds like isoflavones, genistein, and daidzein.  These active compounds are beneficial to heart health through different mechanisms. Soybeans reduce total cholesterol and have an anti-hypercholesterolemic effect. Soy products and soy protein can prevent atherosclerosis.

6: Vitamin E-rich foods: Vitamin E is an antioxidant, and it prevents the oxidation of polyunsaturated fatty acids. Vitamin E supplementation has been reported to reduce cholesterol levels in hypercholesterolemic patients. Consumption of vitamin E-rich foods reduces the risk of coronary heart disease. Vitamin E sources are nuts, whole grain cereals, vegetable oils, and green leafy vegetables. 

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7: Nuts: Nuts like almonds, walnuts, and pecans are rich in monounsaturated fatty acids. Moderate consumption of nuts reduces the risk of coronary heart disease. Nuts reduce LDL cholesterol. Almonds and walnuts are rich in antioxidants and phytosterols, which have a regulatory effect on cholesterol levels.

All these foods have cholesterol-lowering effects, and when consumed along with a balanced diet, they can prevent heart disease. People having high cholesterol levels should focus on their daily calorie consumption and physical activity. Maintaining a healthy body weight reduces the risk of heart disease. Good fat sources like nuts, vegetable oils, fish, and fish oil should be preferred instead of trans fats. Talk to Gytree Experts to learn more about managing hypercholesterolemia. The patient should consume a variety of fruits and vegetables rich in fiber and antioxidants. Consumption of sugar, sugary beverages, cakes, desserts, and junk foods should be limited. Seek help from an expert to build a personalized diet plan based on your needs and concerns.