By Pooja Vig

Do you want to use diet to lower cholesterol?

You are not alone. There is growing interest in using natural nutritional strategies to achieve optimum cholesterol levels for long-term heart health. Here’s some good news: To lower your cholesterol, you need to actually eat more of certain superfoods. These have been studied and shown to make a big impact on cholesterol levels.

There is growing evidence that specific foods and supplements — such as psyllium husk, nuts, cranberry, fish oil and garlic — can help control cholesterol levels as effectively as some cholesterol-lowering medicines. These superfoods not only lower total cholesterol levels but they also achieve better balance between the good (HDL) and bad (LDL) cholesterol levels.

Try these five super-foods. Make sure you add each of these into your diet daily for best results:

• Psyllium Husk
  Psyllium husk has been clinically proven to lower LDL cholesterol levels within 8 weeks of regular consumption.  The tiny husk is an excellent source of soluble fibre, which acts like a sponge in the body. When taken before food, the fibre soaks up cholesterol so you excrete it rather than absorb it into your body. Just an additional 10 grams of fibre does the trick! Studies show that adding by adding 10grams (approximately 2 doses of psyllium husk) to a standard person’s diet, cholesterol levels can lower by as much as 23% and the risk of dying from heart disease decreases by 29%.
  Daily Dose: Aim to add 10 grams of fibre to your diet through psyllium fibre supplementation.  For maximum health benefit, take your daily dose of psyllium half an hour before lunch and dinner.
  Tip: Look for a brand such as C-Lium Fibre that does not bleach the psyllium husk (bleach = more chemicals) but offers it in a natural, minimally processed state. C-Lium’s individual sachets are super convenient. Just two of these will help you achieve the optimal dose needed for cholesterol management.
• Nuts
  Phytonutrients and antioxidants such as Vitamin E and selenium found in nuts can reverse damage to arteries. These tasty snacks are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol. Almonds, walnuts and pistachios have been studied for their heart health benefits. For example, a study conducted at Penn State University showed that eating pistachios significantly lowers LDL (bad) cholesterol levels while research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect the heart.
  Daily Dose: 1 ounce of dry-roasted, lightly salted nuts
  Tip: Pair nut butters (such as unsweetened almond butter) with sliced apple for a healthy and satisfying snack
• Omega 3 Fatty Acids
  Fish oil is rich in omega 3 fatty acids which lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for their triglyceride-lowering power.
  Daily Dose: Eat at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring. For additional heart protection, take an omega-3 supplement that combines EPA and DHA (two specific types of omega 3 oil).
  Tip: Make sure the fish oil you take has been cleaned of mercury and other environmental toxins.
• Cranberry
  Based on human studies, researchers have found that cranberry significantly raises levels of good cholesterol in the blood and increases plasma antioxidant levels, reducing the risk of heart disease. Cranberry has also been found to be beneficial for urinary tract health.
  Daily Dose: 3 glasses of pure cranberry juice. However, pure cranberry juice is extremely tart and unpalatable. Moreover, it may irritate the digestive lining.  Many brands of cranberry juice add sugar to mask this taste, but the added sugar is not good for cholesterol or general health.
  Tip: For your daily dose of cranberry, rely on extracts rather than the juice. Aim for 1000mg/day. CranUT all-natural cranberry supplement is a reliable option.
  
  
• Garlic
  Numerous clinical trials have looked at the role and benefits of garlic supplements in heart disease. Many of these randomized studies showed positive benefits of garlic in heart disease: in particular, lowering total cholesterol, LDL cholesterol and triglycerides. A few studies also suggest that garlic prevents narrowing of the arteries.  In one study with 200 people who had heart attacks, garlic reduced the likelihood of another attack occurring in the next three years by two-thirds.
  Daily Dose: 1 fresh clove
  Tip: Try purple and black garlic both of which have higher antioxidant levels, and a unique flavour!

Pooja Vig is a nutritional therapist, and trained microbiologist, with an independent practice at The Nutrition Clinic. For more information, visit: www.thenutritionclinic.com.sg