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Maintaining healthy cholesterol levels is a vital aspect of overall cardiovascular well-being. High cholesterol can increase the risk of heart disease and other related conditions, making it crucial to adopt dietary habits that promote good heart health for a long-term. While medication and exercise play their roles, the power of nutrition should not be overlooked. And what better than looking for it in nature's lap? Here are 6 vegetables that will help you to lower your cholesterol levels.
Spinach
Spinach is a nutrient-packed leafy green vegetable that is rich in soluble fibre, which helps reduce LDL (bad) cholesterol levels by binding to cholesterol in the digestive system and aiding its excretion. Spinach is also an excellent source of plant sterols, which block cholesterol absorption. To incorporate spinach into your diet, add it to salads, soups, or sauté it as a side dish. Saag and palak paneer are especially very popular in Indian cuisine.
Recipe - Zayka Ka Tadka
Broccoli
Broccoli is a cruciferous vegetable known for its cholesterol-lowering properties. It contains a compound called sulforaphane, which has been shown to enhance the liver's ability to remove LDL cholesterol from the body. Broccoli is versatile and can be steamed, roasted, or added to stir-fries and pasta dishes. Broccoli sabji or malai broccoli can also be made if you like Desi food only.
Eggplant
Eggplant is a versatile vegetable that contains a potent antioxidant called nasunin, which has been shown to reduce LDL cholesterol. Grilling, roasting, or baking eggplant can bring out its delicious flavours and make it a fantastic addition to bruschetta, sandwiches, or as a standalone side dish. Baingal ka bharta or begun bhaja are regional Indian dishes that you can try.
Sweet Potatoes
Recipe - Indian Food Made Easy
Sweet potatoes are a nutritious root vegetable packed with fibre, antioxidants, and beta-carotene. They can help lower LDL cholesterol levels and provide a good source of energy. Enjoy sweet potatoes baked, mashed, or roasted as a side dish or as a base for nutritious bowls and salads. Shakarkandi chaat is again a very famous street-style speciality in North India.
Garlic
Garlic has been used for centuries for its medicinal properties, including its potential to lower cholesterol levels. It contains a compound called allicin, which has been shown to reduce total cholesterol and LDL cholesterol levels. Incorporate garlic into your diet by adding it to sauces, dressings, or roasted vegetables for a heart-healthy boost. A few garlic pods can magically enhance the taste of your dish.
Carrots
Carrots are a healthy and crunchy vegetable packed with fibre and antioxidants. They are particularly rich in soluble fibre and beta-carotene, which may help lower cholesterol levels. Add raw carrots to salads, enjoy them as a crunchy snack, or incorporate them into soups and stir-fries. If you like desserts, try gajar ka halwa with low fat milk and gud instead of sugar.
