5 Healthy Food Combinations That Help In Lowering Cholesterol Levels

Healthy Food Combinations For Cholesterol: High cholesterol is a health condition that usually occurs when you have too much fatty substance known as cholesterol in your blood. Not exercising regularly, munching on junk foods, smoking and being overweight are some common causes of high cholesterol. High levels of cholesterol can increase the risk of heart disease and other respiratory problems. One can lower high cholesterol by consuming healthy foods and engaging in regular physical activity.

In a conversation with Jagran English, Dr V. Rajasekhar, Senior Consultant Interventional Cardiologist and Electrophysiologist, Certified Specialist for TAVR (Percutaneous Trans Aortic Valve Replacement), Yashoda Hospitals Hyderabad explained that maintaining healthy cholesterol levels is crucial for cardiovascular health. A balanced diet plays a pivotal role in achieving this goal, and certain food combinations can be particularly effective.

Watch the video below about ways to increase HDL cholesterol in body: 

Healthy Food Combinations For Cholesterol

1. Firstly, incorporating fibre-rich foods such as whole grains, fruits, and vegetables can aid in lowering cholesterol. These foods contain soluble fibre, which helps reduce low-density lipoprotein (LDL) or "bad" cholesterol levels. For a powerful combination, pair oatmeal, high in beta-glucans, with fresh berries for a tasty and heart-healthy breakfast.

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2. Another beneficial combination involves the inclusion of omega-3 fatty acids. Fatty fish like salmon, mackerel, or trout are rich in these healthy fats. Pairing them with a side of leafy greens or steamed vegetables creates a meal high in nutrients and low in saturated fats, contributing to lower cholesterol levels.

3. Nuts, particularly almonds and walnuts, are renowned for their heart-healthy properties. Pairing a handful of these nuts with a serving of yoghurt provides a satisfying and nutritious snack. The combination delivers a mix of monounsaturated fats, omega-3 fatty acids, and plant sterols, all of which contribute to reducing cholesterol.

Healthy Food Combinations That Help In Lowering Cholesterol Levels (Image Credits: Canva)

4. Incorporating plant sterols or stanols into the diet can also be effective. These compounds, found in foods like fortified margarine or orange juice, can help block the absorption of cholesterol. Combining them with whole grains or legumes creates a cholesterol-lowering synergy.

5. Replacing saturated fats with healthier alternatives is vital. Avocados, rich in monounsaturated fats, can be combined with whole-grain toast or used as a substitute for butter in various dishes. This swap not only enhances flavour but also promotes heart health.

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6. Lastly, green tea, known for its antioxidant properties, can be paired with a handful of mixed nuts for a powerful snack. The combination of catechins in green tea and the nutrient-rich profile of nuts contributes to overall cardiovascular well-being.

Dr Rajasekhar concluded by explaining that a combination of whole, nutrient-dense foods, such as fibre-rich options, omega-3 fatty acids, nuts, plant sterols, and green tea, can effectively lower cholesterol levels. By making these food pairings a regular part of one's diet, individuals can take proactive steps towards maintaining a heart-healthy lifestyle.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)