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Cholesterol, resembling a wax-like substance, traverses our bloodstream, facilitating the creation of essential vitamins, hormones, and bile salts. Yet, like any other substance or element, too much cholesterol can be hazardous, leading to toxicity and potential harm. Research reveals that 24% of cardiovascular diseases and deaths originate from elevated cholesterol levels, often exacerbated by saturated and trans fats present in our diets. These dietary culprits gradually elevate cholesterol levels, tipping the balance from healthy to harmful. Thus, mindful eating and minimising unhealthy fats and sugar levels may aid in good heart health.
Synopsis
Cholesterol Effects on Heart Health
According to numerous studies, high cholesterol has a significant negative effect on the heart because it builds up and obstructs the heart's artery walls. These constricted blood vessels impair circulation, which in turn restricts the flow of blood to the brain and other areas of the body, eventually leading to complications like heart attacks, strokes, and congestive heart failure.
A high blood level of low-density lipoprotein (LDL) is the predominant cause of arterial plaque to build up and eventually obstruct, which reduces blood flow to various body areas and ultimately results in stroke.
These are the signs of congestive heart failure exhibited if cholesterol has affected the heart:
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Dizziness
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Irregular heartbeat
Controlling your cholesterol is an effective way to put your heart health first. This blog post provides you with meals that are heart-healthy as well as a few sweet delights. These recipes will lower cholesterol since they give you options for making the meals you need healthy and without sacrificing flavour. If any of these symptoms persist, book an appointment with our expert Cardiologists in Mukundapur.
Heart-Healthy Meals That Can Be Prepared At Home
1. Mung bean sprouts and foxtail millet salad
Sprouted beans and all the essential vegetables are tossed with overnight-soaked millet.
The health benefits mung beans provide are:
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Facilitates digestion
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Increases blood flow
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Promotes weight reduction
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Packed with nutrients, including magnesium and folate
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Assist in raising good cholesterol, such as HDL, and lowering bad cholesterol and blood pressure
Foxtail millet provides:
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Good source of vitamin B1, which protects the heart's activities
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Because they are low in glycemic index and high in fibre, they help to regulate blood sugar levels
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Foxtail millets contain amino acids, which reduce cholesterol levels by preventing the liver from accumulating fat
2. Steamed Black Pomfret Fish
The fish is steamed with coconut oil and water and poured into the curry using all the herbs and vegetables. This recipe provides benefits such as:
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Fish is a high-fat food that has a high concentration of omega-3 fatty acids.
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Lowering bad cholesterol lowers the chance of cardiovascular illnesses.
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Vitamins B12, D, and A are also present, along with calcium. Vitamins support healthy skin and bones, strengthen immunity, and enhance vision.
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They also support improved brain function.
3. Khichdi with Spinach
Of all the cuisines, one of the most soothing is the simple Indian dish, khichdi. Its rice and dal base make it high in protein and excellent at reducing cholesterol. Add a few spinach leaves and flavorful superfoods like methi seeds, turmeric, and jeera if it feels too simple or monotonous.
4. Quinoa upma
Quinoa upma is a beneficial and heart-healthy substitute. Packed with fibre, it aids digestion, increases fullness and lowers cholesterol. Blood sugar levels are helped to stabilise by its low glycemic index. Quinoa upma, rich in plant-based protein and antioxidants, delights the senses with several flavours and improves heart health.
5. Chia Seed and Apple Smoothie
Chia seeds, which are an excellent source of iron, calcium, zinc, and B vitamins, help control blood sugar and cholesterol levels and are used in this smoothie recipe. The apple used in heart-healthy smoothies is known to lower LDL (bad cholesterol) levels and hence reduce the risk of coronary artery constriction.
Conclusion
High levels of cholesterol and sedentary lifestyles are the main reasons leading to cardiovascular issues at a very young age. Adapting a healthy diet and lifestyle modifications can enable one to lead a hassle-free life. Incorporating homemade, nutrient-rich foods to eat for good cholesterol and improves overall cardiovascular health. Manipal Hospitals provides a top-notch team of dieticians who customise your diet plan accordingly and help in prioritising your heart health. Consult our Cardiology Hospital in Mukundapur to map out your ideal cholesterol levels lowering diet plan and treatment.
FAQ's
Unhealthy cholesterol levels can result from the following medical conditions:
- Persistent renal illness
- Diabetes
- HIV/AIDS
- Hypertension
- Lupus disease
- Hypothyroidism
Doctors advise that your total cholesterol should not exceed 200 mg/dL.
You can reduce your cholesterol in as little as a few weeks or for as long as three months by implementing certain lifestyle modifications. These lifestyle adjustments include eating a nutritious diet, cutting back on alcohol, stopping smoking, and engaging in regular exercise. Medication can help lower cholesterol and your risk of heart disease if lifestyle modifications are ineffective at lowering it after 12 weeks.
The highest-risk individuals are prescribed Nexletol, a novel medication. This includes those who have a hereditary or familial history of high cholesterol or who already have heart disease and require further cholesterol lowering.
To schedule an appointment at Manipal Hospitals, contact our nutrition and cardiology departments or visit our website.
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