Lower your cholesterol with these 5 food combinations. Discover how dal and brown rice or almond and yoghurt can help prevent chronic diseases.
5 Food Combinations to Lower Cholesterol and Keep Your Heart Healthy
If you're concerned about high cholesterol levels and its potential impact on your health, you're not alone. Cholesterol is a major health concern globally, with an estimated 50% of adults suffering from high cholesterol levels. High levels of LDL (low-density lipoprotein) cholesterol, also known as bad cholesterol, can lead to the development of fatty deposits in blood vessels, which could make blood flow in arteries difficult. This could lead to a range of chronic diseases, including heart disease and stroke. But did you know that certain food combinations can help to lower your cholesterol levels and keep your heart healthy? Here are five food combinations that you may want to try:
1. Dal and Brown Rice
Dal is a staple in Indian cuisine and is packed with fibre, which helps to reduce LDL cholesterol levels. Brown rice, on the other hand, is a great source of whole grains, which have been shown to lower the risk of heart disease. Together, dal and brown rice make a delicious and nutritious combination that can be enjoyed as a meal or a side dish.
2. Turmeric and Black Pepper
Turmeric is a spice that has anti-inflammatory and cholesterol-lowering properties. A study published in the Journal of Nutrition and Metabolism found that taking a supplement containing turmeric and black pepper for 12 weeks significantly reduced LDL cholesterol levels in people with high cholesterol. Black pepper contains piperine, which enhances the absorption of curcumin, the active ingredient in turmeric. The combination of these two spices makes a flavourful and nutritious combination that can be added to curries, soups, and gravies.
3. Almonds and Yoghurt
Almonds are a great source of heart-healthy monounsaturated fats and protein, which can help to lower LDL cholesterol levels. A study published in the British Journal of Nutrition found that eating yogurt can lower total cholesterol levels by up to 4%. Yoghurt contains probiotics, which can help to improve digestion and reduce inflammation. Together, these two foods make a satisfying and nutritious snack that can be enjoyed any time of day.
4. Green Tea and Lemon
Green tea is a popular beverage globally and is rich in antioxidants that can help to lower LDL cholesterol levels. Lemon contains flavonoids, which possess cholesterol-lowering properties. Together, these two ingredients make a refreshing and healthy beverage that can be enjoyed hot or cold. A study published in the American Journal of Clinical Nutrition found that consuming flavonoids like those found in lemons can help to reduce the risk of heart disease.
5. Garlic and Onion
Garlic and onion are staples in cooking and have both been shown to have cholesterol-lowering properties. Garlic contains allicin, which has been shown to reduce cholesterol levels, while onion contains quercetin, which can help to prevent the oxidation of LDL cholesterol. These two ingredients, when combined, are not just flavourful, but healthy in curries, soups, and gravies.
Incorporating these food combinations into your daily diet can help to lower your cholesterol levels and keep your heart healthy. However, it's important to remember that making small changes to your diet and lifestyle can have a big impact on your health in the long run. So, start with these food combinations and slowly make more changes to your diet to improve your overall health and well-being.
