A healthy heart is crucial for good quality of life, allowing people to stay active, feel well, and live longer. High cholesterol is one of the major contributing factors to heart disease.
Cholesterol is a form of lipid (waxy, fat-like substance) which is normally present in our bloodstream. It comes mainly from two sources — the liver and the food we eat. So, how is the cholesterol bad guy? Not all cholesterol is bad as cholesterol plays a vital role in building cell membranes, synthesizing vitamin D, and producing hormones. So, what is bad? So, there are two types of it-HDL which is the good guy, and LDL which is the bad guy.
When there is too much bad cholesterol (LDL) in the blood, it can build up in the walls of the arteries, causing them to narrow and harden—a condition known as atherosclerosis. This restricts blood flow to the heart and other organs, increasing the risk of heart attacks, strokes, and other cardiovascular issues.
Ayurveda recommends that a healthy lifestyle can help to manage your cholesterol levels and improve your heart health.
First, let us understand what causes high cholesterol in the body :
- A diet regularly high in saturated and trans fats
- High consumption of carbohydrates and refined oils
- Very high BMI/ Obesity
- Bad habits like smoking, drinking, etc.
- A sedentary lifestyle
- Less physical inactivity/ exercise
- Pre-existing medical conditions like kidney disease, Diabetes, Hypothyroidism and Lupus
- Heredity or having a genetic tendency toward having higher than normal levels of LDL.
Ayurveda offers a holistic approach to managing cholesterol and promoting heart health. It emphasizes balancing the body’s three doshas—Vata, Pitta, and Kapha—along with diet, lifestyle changes, and natural remedies. Lifestyle modifications such as a healthy diet, regular exercise, adequate sleep, stress management techniques, and avoiding unhealthy habits like smoking form an integral part of the ayurvedic treatment for high cholesterol.
Let’s understand these in detail :
- Ahara or Dietary Changes:
- Increase Fiber Intake: Ear fresh, seasonal, and wholesome diet. Include fiber-rich foods like oats, barley, fruits, vegetables, legumes, and whole grains. Fiber helps to lower bad cholesterol (LDL) levels.
- Consume Healthy Fats: Choose healthy fats such as ghee (clarified butter), coconut oil, and sesame oil in moderation. Ghee, especially in small amounts, is recommended for heart health in Ayurveda. Include nuts and seeds in your diet. Preferably eat them after soaking them for maximum benefit. Avoid eating fried foods and unhealthy fats like margarine and palm oil. These increase cholesterol and burden the heart.
- Eat Garlic (Lashon): Garlic is a powerful cholesterol-lowering herb. It helps to reduce LDL levels and improve blood circulation.
- Incorporate Turmeric (Haldi): Turmeric is known for its anti-inflammatory and antioxidant properties. It helps reduce cholesterol oxidation, preventing artery blockages.
- Herbs like Arjuna: Arjuna (Terminalia arjuna) is a well-known Ayurvedic herb that supports cardiovascular function. It helps strengthen heart muscles and lowers cholesterol. You may incorporate it in herbal tea.
- Avoid Processed and Fatty Foods: Limit foods high in saturated fats, trans fats, and processed sugars. Avoid fried foods, excessive dairy products, and processed oils.
- Eat Bitter and Astringent Foods: Foods like bitter gourd (karela), fenugreek (methi), and green leafy vegetables help reduce Kapha, which is associated with high cholesterol.
2. Daily Routine (Dinacharya):
- Early Morning Detox: Start your day by drinking warm water with lemon or a pinch of turmeric. This helps detoxify the body and stimulate digestion, preventing the buildup of bad cholesterol.
- Regular Meals at Consistent Times: Follow a regular eating schedule to maintain digestion and metabolism. Avoid heavy meals late at night and try to eat the largest meal at midday when digestion is strongest.
- Fasting (Langhana): Occasional short-term fasting can help reduce cholesterol levels and promote detoxification. Ayurveda suggests light fasting under guidance to balance Kapha dosha.
- Abhyanga (Oil Massage): Regular self-massage with warm oils like sesame or olive oil can improve circulation, reduce stress, and balance the doshas, which positively impacts heart health.
- Exercise (Vyayama):
- Moderate Physical Activity: Engage in daily exercise like brisk walking, yoga, or swimming for at least 30 minutes. Exercising is a good way to reduce bad cholesterol (LDL) and increase good cholesterol (HDL).
- Pranayama (Breathing Exercises): Practices like Anulom Vilom (alternate nostril breathing) and Bhramari (humming bee breath) enhance oxygen flow to the heart, reduce stress, and improve overall cardiovascular health.
- Yoga Poses for Heart Health: Include heart-opening and chest-expanding poses such as Bhujangasana (Cobra Pose), Matsyasna (Fish Pose), Setu Bandhasana (Bridge Pose). Surya namaskar (Sun salutations) is a powerful sequence of poses.
- Mindfulness and Stress Reduction:
- Meditation: Stress is a major contributor to heart issues and high cholesterol. Meditation helps in reducing stress and anxiety, lowering the risk of heart disease.
- Herbal Teas for Relaxation: Teas made from herbs like Ashwagandha, Brahmi, and Tulsi (holy basil) are known to calm the mind, lower cortisol (stress hormone), and support heart health.
- Adequate Sleep: Ensure you get 7-8 hours of sound sleep, as poor sleep is linked to increased cholesterol and heart problems. Follow good sleep hygiene and establish a soothing bedtime routine. Avoid overly stimulating activities before bed like loud music or dancing.
- Herbal Remedies for Cholesterol:
- Triphala: A blend of three fruits (Amalaki, Bibhitaki, and Haritaki), Triphala helps to detoxify the body and maintain a healthy balance of cholesterol.
- Guggulu (Commiphora Mukul): Guggulu is highly effective in lowering LDL cholesterol and triglycerides while promoting HDL cholesterol. It is one of the best Ayurvedic herbs for reducing high cholesterol levels.
- Fenugreek Seeds: Soak a teaspoon full of fenugreek seeds at night and consume them in the morning. It helps lower cholesterol and triglyceride levels which are harmful to the heart.
- Hydration:
- Drink Warm Water: Prefer to drink warm water throughout the day. It helps to flush out toxins, supports digestion, and keeps cholesterol levels balanced.
- Avoid Smoking and Excess Alcohol:
Smoking and excessive alcohol consumption damage the heart and elevate cholesterol levels. Ayurveda strongly advocates for a lifestyle free from these harmful habits.
By integrating these Ayurvedic lifestyle changes, along with regular health check-ups, you can effectively manage cholesterol levels and support overall heart health naturally.