National Nutrition Week: Garlic With Warm Water Can Help Lower Cholesterol, Nutritionist Shares Diet

Heart Health: National Nutrition Week has begun on September 1, 2023, and we bring you tips from a nutritionist to manage cholesterol. If you have tried everything and still cannot manage the levels of good and bad cholesterol to protect your heart, we bring you diet tips from nutritionist Aman Puri, founder of Steadfast Nutrition.

He said, “Our body requires cholesterol for the synthesis of cell membranes, certain hormones, and vitamin D. However when the level of cholesterol circulating in our blood elevates, it can pose serious health issues.”

The excessive build-up of plaque within arterial walls, can lead to the narrowing of arteries, and obstruct the blood flow. It can contribute to the formation of blood clots that can lead to stroke or heart attack.

Nutritionist shares diet to lower cholesterol,

Lower Cholesterol With Unsaturated Fat: Fish, Flax Seeds, Olive Oil, And Others

Puri said that including unsaturated forms of fat in your diet can benefit the health of your heart. Food items like flax seeds, chia seeds, sesame seeds, sunflower seeds, watermelon seeds, almonds, walnuts, fatty fish including sardine, salmon, and tuna, olive oil, avocado, and others are not only good for your arterial walls but can help you stay fit and healthy.

Lower Cholesterol With Fibrous Food: Millets, Lentils, Seeds, And Vegetables

The nutritionist suggested including fibrous food in your diet. This includes various types of seeds, cereals, lentils, nuts, fruits, and vegetables.

He added, “Fibre slows cholesterol absorption in the bloodstream and helps to keep the cholesterol in check.” If you cannot manage cholesterol, you should consume at least 30 gms of fibre every day.

Lower Cholesterol With Garlic Cloves

The expert shared a home remedy to control cholesterol. You might be taking medicines for it, but there is no harm in trying out diet tips.

Puri suggested taking 1-2 cloves of garlic (Grow Garlic In Water) with warm water. You should consume an empty stomach first thing in the morning. Garlic contains allicin which is associated with lowering cholesterol.

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Lower Cholesterol With Season Fruits And Vegetables: Berries, Oranges, And Lemon

While sharing diet tips for lowering cholesterol, nutritionist Puri suggested a decent amount of seasonal fruits and vegetables in your meals. They are loaded with antioxidants and help to lower oxidative stress and control lipid levels.

He added, “Have a minimum of two servings of fresh vegetables in juice and salads. Berries and citrus fruits such as kiwi, orange, pineapple, sweet lime, and lemon are helpful since they are rich in antioxidants.”

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Lower Cholesterol: Avoid Red Meat, Full-Fat Dairy, And Processed Food

Speaking about lowering cholesterol, the expert suggested avoiding saturated fats present in red meat like mutton, pork, and beef. You should also give up on full-fat dairy products, trans-fat food items, and processed food, including wafers, chips, biscuits, junk food, fried food, and cookies.

Along with this, he suggested making a few lifestyle tweaks. The expert said, “A daily exercise routine of 30-40 minutes can help increase good cholesterol levels in the body and keep weight in check. Add strength training to your workout regime at least twice a week, as the after-burn allows the body to use more fat for the next hours.”

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