Lowering cholesterol and keeping atherosclerosis at bay
Did you know that certain ingredients in fall and winter dishes can help maintain balanced cholesterol levels? Here are four winter dishes, recommended by a doctor, that can do just that.
10:56 AM EST, December 4, 2023
Dr. Sunni Patel from Dish Dash Deets shares with Express.co.uk a collection of heartwarming dishes that are perfect for a cholesterol-conscious winter menu. These dishes include:
Oatmeal
Oatmeal aids in reducing "bad" cholesterol due to its high soluble fiber content. As Dr. Patel explains, soluble fiber binds with cholesterol in the digestive system, assisting in its removal from the body.
To further enhance the benefits of oatmeal, consider adding almonds or walnuts. These nuts are abundant in unsaturated fats and plant sterols, which assist in managing cholesterol.
Fatty Baked Fish
Both salmon and mackerel, being rich in omega-3 fatty acids, have been proven to lower triglyceride levels and diminish the risk of heart disease. "Fatty fish can abate the risk of plaque accumulation in the arteries, contributing to a healthier cholesterol profile," said Dr. Patel.
Spiced-Up Soups and Stews
The right spices can not only elevate the taste of soups, stews, and curries but also enhance their health benefits. Garlic, turmeric, and cinnamon are particularly recommended by Dr. Patel for their cholesterol-lowering properties and heart-healthy attributes.
Garlic deserves special mention because it contains allicin, a compound that lowers cholesterol levels by inhibiting cholesterol synthesis in the liver.
Vegetable Curry
Preparing a vegetable curry, specifically with cholesterol-lowering spices, promotes the inclusion of more fiber-rich and plant protein-laden foods into the diet, such as legumes and lentils.
"Regularly include legumes like beans, lentils, and peas in your diet. A good goal might be half a cup of cooked legumes in one meal," advises Dr. Patel.
Maintaining a Cholesterol-Healthy Diet
The most critical step towards lowering cholesterol levels involves removing alcohol consumption and smoking while incorporating healthier elements into your diet. It's advisable to avoid overly processed food high in saturated and trans fats, which could elevate your LDL cholesterol levels.
Instead, focus on consuming a generous amount of foods rich in dietary fiber, plant protein, and unsaturated fats.
