How to lower cholesterol naturally with Food

How to lower cholesterol naturally with Food

As a fatty substance in our body, Cholesterol is a part of the liver. We need it to stay healthy because every cell in our body uses it. While not all forms of cholesterol are good, some of this cholesterol comes from the food we eat. A person’s diet plays a crucial role in how healthy their cholesterol levels are. Eating foods that keep cholesterol within a healthy range can help prevent health issues, including a heart attack or stroke.
While one should be picky with food items, not only food items can negatively affect cholesterol levels.

There are a few good items that can help in lowering high cholesterol levels naturally such as-

High Fiber Foods: Fiber enriched foods can be a part of the low cholesterol diet. For instance- Oatmeal contains soluble fiber, which can reduce the “bad” cholesterol. Similarly, soluble fiber found in foods such as kidney beans, brussels sprouts, apples and pears can help in lowering cholesterol.

Fatty fish: By having the highest levels of omega-3 fatty acids, fatty fish can help in maintaining cholesterol while also reducing the blood pressure and risk of developing blood clots.

Avocado:  To maintain cholesterol, avocado can become a part of moderate fat and cholesterol-lowering diet. It can improve cardiovascular disease risk by specifically lowering LDL (Low-density lipoprotein) cholesterol without lowering HDL (High-density lipoprotein) cholesterol.

Fruits and Berries: As rich sources of plant compounds and bioactive compounds, fruits can lower “bad” LDL cholesterol. Similarly, berries can even help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

Cocoa or dark chocolate: Having dark chocolate with 75% to 80% cocoa is believed to protect one from the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease. Hence, adequate consumption of dark chocolates can instead help with maintaining cholesterol.

Legumes: Rich in fiber, minerals and protein, legumes can be a part of a wholesome cholesterol reduction diet. Legumes like beans, peas and lentils can help lower “bad” LDL levels and are a good source of plant-based protein which can even lower the risk of heart disease.

Conclusion

High cholesterol which occurs when there’s too much cholesterol in the blood, it is necessary that one consumes food items that can lower it. It is a researched and proven fact that high cholesterol can actually increase the risk of heart and circulatory diseases, hence, its modulation is not only required but it becomes necessary as one ages.

By Nutritionist Pritika Bedi, Founder Healthsake.

Leave a comment

Your email address will not be published. Required fields are marked *

Farzi Beach Goa: Cocktails, Sunset Vibes & Playful Plates by the Sea

If you’re looking for a beachside spot in Morjim that mixes sundowner energy with inventive cocktails, Farzi Beach Goa is worth a stop. Part of Zorawar Kalra’s ever-growing stable of Farzified concepts, this laid-back restaurant at Mayfair on the Sea brings Farzi’s trademark playfulness to a breezy coastal setting, complete with live music and a front-row view of the Arabian Sea. Sip: Creative Cocktails by the Shore The bar menu is where Farzi Beach really sparkles. The KitKat Picante featuring tequila, fresh watermelon, Tabasco, and lime is an instant mood-setter, balancing sweet heat with tropical freshness. Picante lovers can also try the Wasabi Fistron, a sharp kick of wasabi, mint, and cucumber, or the Habanero Picante for a deeper spice hit. From the Farzi style creations, the Kokum Collins (Goan kokum puree, gin, citrus) is tangy and refreshing, while the Chuski Margarita riffs on the classic with an aam panna chuski perched in the glass. With an extensive cocktail list covering everything from fruity spritzes to smoky infusions, there’s something for every palate and every Instagram story. Bite: Fusion Plates & Familiar Comforts Farzi Beach’s food menu is extensive, featuring a diverse range of Indian, Asian, European, and Middle Eastern flavours. Tapas like Dahi Puchka Shots and Hibiscus Pani Puri are playful and photogenic the latter comes with a rose-rimmed edge and the option of spiking it with vodka. The Asparagus & Edamame Dim Sum is soft and fresh, while the Dal Chawal Arancini cleverly fuses homestyle comfort with Italian crispness. For non-vegetarians, the Chicken Changrezi Quesadilla stands out with its juicy filling and a smoky red-pepper sauce. Pizzas are crowd-pleasers too: the Tropical Temptation is all about sunshine flavours, and the Jasper Chicken Pizza piles pulled chicken, red paprika, and spring onion over a thin crust. If you’re looking

The New Wave of Indian Fine Dining

From luxury ice cream to buzzy rooftop clubs, India’s dining scene is brimming with exciting new openings. Here’s a look at the freshest launches across Bengaluru, Hyderabad, Pune, and Mumbai. Nandhini Opens Grand New Outlet on St. Mark’s RoadWhere: Bangalore Bengaluru’s iconic Andhra dining destination, Nandhini, has unveiled its latest and most ambitious outlet yet on St. Marks Road, opening September 10th. Spanning 6,000 sq. ft. with a 250-seat capacity, this marks one of the brand’s most significant projects to date. Designed by Reshma Raju & Nishant Raju of Abstract Design Studio, the space blends tradition with contemporary flair, inspired by Bengaluru’s T2 Airport and its “Garden City” identity. The outlet offers thoughtful experiences, such as the Biryani Bell ritual and Polaroid giveaways, alongside two private dining rooms for intimate gatherings. Guests can enjoy Nandhini classics, including Andhra Meals, Chilli Chicken, and Nellore Biryani, as well as exclusive new dishes such as Gunpowder Popcorn, Paneer Ghee Roast Biryani, Appam with Mutton Chops, and more. A refreshed bar menu featuring beer on tap and signature cocktails complements the fiery Andhra flavours. With 18 outlets in Bengaluru, Nandhini now sets its sights on national and international expansion, bringing Andhra cuisine to the global stage. SALT Restaurant All Set To Launch Its Second Outlet Where: Hyderabad Adding to the city’s evolving dining scene, SALT is set to open its second outlet in Hyderabad, offering a fine-dining experience that celebrates Indian cuisine with a modern twist. Already loved in Chennai, Bengaluru, and Pune, SALT lives up to its tagline “Indian Food Made Interesting” with Chef Balachander leading the charge. The menu spans across India, from Galouti Kebabs and Butter Chicken Lollipops to Alleppey Fish Curry and Masaledar Prawn Biryani, complemented by inventive mocktails like Kala Khatta and Turmeric Maple Hot Toddy. The new space

Festive Flavors: Chefs Share Their Favourite Recipes for a Delicious Diwali

Diwali is a festival of lights, laughter, and above all flavours that bring families and friends together. From age-old mithais to inventive fusion bites, the festive table is as much a celebration as the fireworks in the sky. This year, we bring you chefs who open their recipe books and hearts, sharing dishes that add sparkle to your celebrations. Whether you’re planning an elaborate spread or looking for quick festive fixes, these recipes promise to make your Diwali truly memorable. CHEF MALVIKA HADA KUMAR About Malvika: Malvika Hada Kumar is a recipe developer and food content manager with over eight years of experience in curating engaging culinary content. What began as a passion for cooking soon turned into The Spicy Story her platform dedicated to simple, creative, and approachable recipes. In just two years, she has built a vibrant community of over 1 million followers, inspiring food lovers with flavours, traditions, and stories from her kitchen. About recipe – Mathe Wale Aloo A rustic Rajasthani-style potato curry simmered in buttermilk, infusing it with an earthy aroma and a comforting taste. What makes it truly special for Diwali is its simplicity! After all the decadent sweets and heavy festive dishes, this simple curry with garma garam pooris feels like home on a plate. Mathe Wale Aloo Recipe 👇🏻 Ingredients – 2 tbsp oil 1 tsp cumin seeds 1/2 tsp mustard seeds 1/4 tsp hing 1 tbsp ginger, finely chopped 2 green chillies, finely chopped 2 tbsp besan 1 tsp red chilli powder 1/2 tsp turmeric powder 2 tsp coriander powder 1/2 cup water 2-3 boiled potatoes, slightly mashed 1-1/2 cups buttermilk Salt, to taste 1 tsp dry mint 1/2 tsp garam masala powder 1 tbsp coriander, finely chopped Instructions: Heat oil. Add cumin seeds, mustard seeds, hing, and cook for a

Celebrating Goddess Durga with South Indian

Durga Puja is one of the most vibrant and widely celebrated festivals in India, especially in West Bengal, Assam, Odisha, and Tripura. The festival, which honours Goddess Durga’s victory over Mahishasura, is marked by grand pandals, cultural programs, traditional rituals, and of course, food. While Bengali delicacies like khichuri, luchi, aloor dum, and mishti doi usually dominate the festival menu, this year, why not add a unique twist by embracing the rich flavours of South India? South Indian cuisine is known for its aromatic spices, diverse vegetarian options, and comforting flavours. Adding these dishes to your Durga Puja celebrations not only introduces variety but also showcases India’s culinary diversity. Imagine enjoying your bhog with crispy dosas or finishing a cultural evening with a steaming bowl of payasam it’s a fusion that blends tradition with innovation. One of the simplest yet most flavourful dishes to include is lemon rice. Light, tangy, and quick to prepare, lemon rice can be served as part of the bhog or as an evening snack for pandal hoppers. For a richer dish, bisi bele bath, a wholesome mix of rice, lentils, tamarind, and spices, brings comfort food vibes with a festive flair. Its hearty texture and aromatic seasoning make it a perfect counterpart to traditional khichuri. When it comes to snacks, South India offers endless options. Medu vada, the crispy lentil doughnut, pairs beautifully with coconut chutney and sambar. These golden delights can easily be served at community gatherings during Puja evenings. Another great option is masala dosa crispy crepes stuffed with spiced potatoes, served with chutneys. It’s a crowd favourite and can be adapted to large gatherings. Of course, no festival is complete without sweets, and South India has plenty to offer. Payasam, made with rice or vermicelli, simmered in milk and flavoured with cardamom

You May Also Like

Connect with us