A balanced and healthy diet is important to lower the cholesterol levels. Here are some Healthy Indian recipes
High cholesterol levels medically known as Hypercholesterolemia, which can increase the risk of cardiovascular disease and can, restrict the blood flow, besides the prescribed medicines and regular physical activity diet plays a vital role in lowering the cholesterol levels, A healthy and balanced diet is required to maintain cholesterol with fulfilling the nutritional requirements. Include nuts, seeds, vegetables, grains, legumes etc..
Recipes to lower cholestrol
1. Vegetable oats Pancake
Consumption of one and one-half cups of cooked oats can lower the cholesterols levels by 5-8%. Oats contains both types of fibers that are soluble and insoluble. To make pancakes more healthy and delicious include vegetables like capsicum, beans, carrots, tomatoes and onion. Vegetable oats pancake considered as a cholesterol friendly food.
2. Quinoa Upma
Quinoa upma is considerd as a healthy breakfast and brunch meal, it includes varieties of vegetables and flavoring seasoning, it gave awesome taste and flavor when all these ingredients cooked together in a pot. Quinoa is good for peoples who have high lipid profile, acc to the researches consuming 50 grams of quinoa per day for a week can reduce the total cholesterol, triglycerides and LDL cholesterol levels.
3. Buckwheat Dosa
Acc to the studies, it has been proved those people who consume buckwheat foods regularly have lower cholesterol, triglycerides and blood sugar levels. Buckwheat diet helps in lowering the risk of developing heart disease. Consume buckwheat in various forms like dosa, chilla, tikki with coriander chutney.
4. Spinach cutlet with garlic
Spinach is great source to lower the cholesterol levels; garlic is also good for reducing cholesterol levels, LDL-C and triglycerides levels. Combinations of both foods are beneficial for the peoples with the high cholesterol levels.
5.Sprouts Salad
A bowl of sprouts salad can prove to be cholesterol friendly meal; sprouts are helpful in the reducing cholesterol levels and the risk of developing cardiovascular diseases. Sprouts are helpful in reducing LDL bad cholesterol and increases HDL good cholesterol. Add chopped vegetables and spices according to the taste.
6. Arjuna bark and cinnamon Smoothie
Arjuna bark or chaal is good for reducing high cholesterol levels. It contains good amount of antioxidants and anti-inflammatory properties, Arjuna bark may reduces the cholesterol levels cinnamon is also good and effective in reducing cholesterol levels blend these two and add sugar and milk a delicious smoothie.
To maintain or lowers the cholesterol levels, main aim is to incorporate soluble and insoluble fiber rich foods in the diet, plant based proteins like legumes along with diet person should take care of their exercise routine and medicines as prescribed by the doctors.
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