Cholesterol, a lipid molecule, plays an important role in the human body. However, at high levels, it increases the risk for cardiovascular disease. Here are some ways in which you can reduce your cholesterol through small dietary changes.

1. Fruits and Vegetables- The pigments found in brightly coloured fruits and vegetables contain stanols and sterols, both of which are scientifically proven cholesterol blocking compounds- the brighter the better! Additionally, fruits and vegetables are great sources of fiber, which also helps to control cholesterol. Tubers such as sweet potato and yam are also excellent sources of fiber that help lower LDL, if consumed regularly.

2. Whole Grains- As stated above, whole grain foods contain more fiber than their refined counterparts, and fiber is a heart-healthy food. Foods made from refined grains are often snack foods, which contain high levels of salt or sugar, neither of which promote heart health when consumed in large quantities. Steel cut oatmeal, amaranth, quinoa and oat with bran are excellent sources of dietary fiber that go a long way in managing cholesterol.

3. Fish- Oily fish such as salmon, mackerel, and tuna contain Omega 3 oils, which is a cholesterol lowering compound. For those who do not enjoy eating fish, Omega 3 supplements can be taken daily. However, consult your doctor if you are on blood thinners.

4. Nuts- Nuts are high in polyunsatured fats, another heart healthy food, and can be consumed as nuts or as nut butters. Make sure to stick to only a handful of almonds, walnuts, or pecans, as they are quite calorie dense.

5. Saturated Fat- Saturated Fat increases both HDL (“good” cholesterol) and LDL (“bad” cholesterol) levels. If you are concerned about your LDL, eat less animal fats and substitute with plant-based oils and eat less fried foods.

6. Exercise- 30 minutes of exercise on a daily basis can do wonders for both HDL and LDL. Make sure you switch between cardio, weights, and calisthenics, so as to reduce workout boredom. Remember to take the stairs, walk and run your own errands and incorporate incidental activity even in the workplace. A little movement goes a long way. Make every step count.

7. Herbs & Spices- some studies suggest that eating a few cloves of raw garlic upon waking can help lower triglycerides and LDL  by a few notches, if consumed regularly. Proponents of Ayurveda also believe in the curative powers of fenugreek seeds, turmeric and ginger at lowering cholesterol and improving heart health.

Disclaimer- please consult your doctor or general physician before making any dietary changes or embarking on a different exercise programme. This website is not meant to be substituted for your doctors advice.