Does the word cholesterol make you worry? Is it always a concern?
Let’s begin with understanding cholesterol. Cholesterol is a fat lipid or wax-like matter that is essential for the human body. Some of the key functions of cholesterol include –
- Maintaining the structure of a cell.
- It is a protective covering that determines what should enter and what must leave the cells.
- Supports metabolism.
- It helps to absorb fat-soluble vitamins from the food we consume.
- Supports the production of hormones such as steroid hormones, vitamins D, A, E, K, and sex hormones.
The human body makes its’ own cholesterol to make it perform its duty. However, the body receives cholesterol from various foods we consume. It dissolves with other fats and is then carried in blood with triglycerides (fat) which is detected in a routine blood test. The presence of this waxy substance is a serious health concern.
Accumulation of fats in blood leads to hardening of arteries and this can cause hindrance in blood flow to the heart. Anything that obstructs the blood flow to the heart can be a cause of heart attack or myocardial infarction. Hence, it is extremely essential to keep a check on your heart health.
Lab Test to Know Heart Health
A lipid profile test is recommended to determine the heart health. It is a simple routine blood test that reads the level of –
- High-density lipoprotein (HDL)
- Low-density lipoprotein (LDL)
- Triglycerides
- Total cholesterol
Any abnormalities in the lipid profile test are an issue of concern that must be discussed with your healthcare provider. Medication is given to lower the cholesterol level which is effective but with adverse effects. Here it is important to mention the exception in Ayurveda. Ayurvedic approach to lowering cholesterol gives the result with no adverse effects.
Tips to Lower Cholesterol in Ayurveda
In Ayurveda cholesterol is referred to as medha dhatu. Natural approaches to lower cholesterol levels include –
Diet modification
Consuming what you choose to eat has a huge impact on your health. Eating the wrong foods can be a gateway to diseases and opting for a healthy diet can prevent and manage health issues. As discussed above, our body gets additional fats from the foods we eat. Hence it is extremely essential to balance the quantity and quality of fat intake.
Go for healthy fats
Avoid saturated fats as they increase the level of bad cholesterol. Going for nuts, olive oil, lean meat, cheese, coconut, seeds, fatty fish, avocado, dark chocolate, eggs, etc are healthy fats.
Check Cholesterol intake
To reduce cholesterol, the intake of cholesterol must be less than 200 mg a day. Avoid eating red meat, baked goods, deep-fried food, butter, dairy products, sweets, etc. These are some of the worst foods that must be avoided to lower cholesterol and also to maintain a healthy heart.
Intake of soluble fiber
Foods rich in soluble fiber such as oatmeal, pears, apples, quinoa, chickpeas, kidney beans, soybeans, sweet potatoes, berries, guava, etc restrict the absorption of cholesterol from other foods. Consuming 5-10 grams of soluble fiber can lower LDL-cholesterol (bad cholesterol).
Omega-3 fatty acids
Omega-3 fatty acids are healthy fats that are good for heart health. These are polyunsaturated fats that have an important role in the body. It is known to support the heart health and endocrine system. Foods rich in omega-3 fatty acids include walnuts, soybean oil, chia seeds, flaxseed oil, etc.
Check the salt intake
Lowering salt intake may not have any impact on cholesterol level but it can reduce the risk of heart problems and also lower the blood pressure.
Lifestyle modification
Following a healthy lifestyle is critical not just for heart health but overall health of an individual. Leading a sedentary life and not moving at all are the causative factors for heart problems. Staying moderately active can improve HDL cholesterol (good cholesterol).
- Being active or working out moderately along with an ideal diet can help maintain weight. This helps maintain or lose weight which has a direct impact on lowering cholesterol levels.
- Quit smoking as it decreases HDL cholesterol (good cholesterol). Staying smoke-free for a year can reduce the risk of heart disease to half when compared to a smoker.
- Limit alcohol intake as it leads to serious health issues such as hypertension, stroke, and heart problems.
Manage stress
Stress over a long period of time increases cholesterol. Incorporating meditation, yoga, and doing what you love, can help relieve stress and improve heart health.
Good sleep is important
Inadequate sleep has an adverse effect on metabolism and this can directly impact the cholesterol level. 7-8 hours of sleep is important for overall health including heart health.
Herbs to lower cholesterol
Sometimes diet and lifestyle modification are not enough to lower cholesterol levels. Certain herbs or supplements are required to speed the process.
- Arjuna
Arjuna is a well-known herb for heart health. Taking it in tonic form can strengthen the heart muscles. The anti-oxidant property in arjuna bark protects the heart against damage, improves blood flow to the heart, manages blood pressure, etc.
- Coriander
Coriander is high in antioxidants, rich in dietary fiber and rich in phytosterols. These properties of coriander prevent the body from absorbing cholesterol from foods. Coriander is a diuretic and it helps reduce bad cholesterol.
- Guggulu (Commiphora mukul)
Guggul helps lower the bad cholesterol, triglycerides, and total cholesterol. It may help manage the high cholesterol level. Guggul is available in the form of a tablet.
- Garlic
Eating a clove of garlic every day can reduce cholesterol levels and also support other health benefits.
- Fenugreek tea
Steroidal saponins in fenugreek may help resist the absorption of cholesterol and also the fiber content in fenugreek lowers blood sugar levels.
Amla has many health benefits and has a special mention in Ayurvedic texts. Being rich in vitamin C, antioxidants, and minerals intake of amla for 3 months can improve good cholesterol. Amla can be eaten in a fruit form, juice, or in the form of powder which is easily available in the market.