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Cholesterol management through food?

Posted on April 23 2022

Is there any superfood to help with cholesterol?

High cholesterol is one of the most common health issues of the population all around the world and Indians are not unknown to this as well.

Elevated cholesterol is a silent killer. Though you might not show any immediate symptoms, it is often associated with heart diseases and even heart attacks. Read the below articles I wrote for more information:

So what dietary changes might help?

1. Add Resistant Starch sources to your food. 

Resistant starch is in the form of lentils, oats, sweet potatoes, etc. Add 2-3 servings of resistant starch to your daily diet.

Resistant starch helps in the production of something called post biotics which helps you to get rid of cholesterol. 

2. Consume the Superfood Amla. 

Amla as the whole fruit, amla powder, or amla juice is very beneficial in terms of helping you reduce cholesterol.

Have 1 whole boiled Amla when in season. If not in season, a good quality Amla powder or dried Amla also works. Just about a teaspoon worth a day is enough. 

3. Switch to a plant-based diet.

A plant-centric diet excludes meat, eggs, and dairy products. Plants do not make cholesterol, only animals do. So consuming excess cholesterol through your food makes no sense to help you cut down on cholesterol levels in the body.

Fill your plate with grains, pulses, vegetables, fruits, nuts, and seeds instead.

What does science say?

Several ongoing studies have provided important new evidence of the health benefits of resistant starches.

A study conducted in 2017 also reviewed the ‘Impact of Dietary Resistant Starch on the Human Gut Microbiome, Metaproteome, and Metabolome’. It proves that higher consumption of resistant starch is associated with lowered cholesterol levels.

So eat your daal, but minus the Ghee tadka!

Trust this helps,

Roshni Sanghvi.

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