High cholesterol is a silent health risk that often goes unnoticed until it causes serious issues like heart disease, stroke, or hypertension. Managing cholesterol doesn’t always require medication — in many cases, simple changes to your diet can make a significant difference. According to Dr. Namita Nadar, one of the best dietician in noida, your food choices directly impact your cholesterol levels.
Here’s a breakdown of what you should eat and what to avoid if you’re battling high cholesterol.
What to Eat
- Oats and Whole Grains
Start your day with a bowl of oatmeal. Oats are rich in soluble fibre, which helps reduce LDL (bad) cholesterol. Include whole grains like brown rice, barley, and quinoa to further support heart health. - Fruits and Vegetables
Packed with antioxidants, fiber, and nutrients, fruits and vegetables are your best defense against high cholesterol. Apples, berries, oranges, spinach, and broccoli are especially effective. - Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds provide heart-healthy fats and omega-3 fatty acids. Eat them in moderation — while they’re good fats, they’re still calorie-dense. - Fatty Fish
Salmon, sardines, and mackerel are high in omega-3s, which help increase HDL (good cholesterol) and reduce inflammation. Aim for at least two servings a week. - Legumes and Beans
Lentils, chickpeas, and kidney beans are great plant-based proteins that are low in fat and high in soluble fibre, making them perfect for cholesterol control. - Healthy Oils
Switch to olive oil or canola oil instead of butter or ghee. These oils contain monounsaturated fats that help lower bad cholesterol.
What to Avoid
- Trans Fats
Trans fats are found in fried foods, margarine, and processed snacks like chips and cookies. They not only raise LDL but also lower HDL — a double negative. - Saturated Fats
Limit red meat, full-fat dairy, and coconut oil. These fats increase LDL cholesterol. Choose lean proteins and low-fat dairy instead. - Refined Carbs and Sugar
White bread, pastries, sugary drinks, and desserts spike blood sugar and contribute to higher triglyceride levels, worsening cholesterol issues. - Processed and Fast Food
These are often loaded with unhealthy fats, excessive sodium, and preservatives. Regular consumption can lead to a spike in cholesterol and weight gain. - Excessive Alcohol
Drinking too much alcohol can raise your cholesterol and blood pressure.
Takeaway from Dr. Namita Nadar
According to Dr. Namita Nadar, a top dietitian in Noida, controlling cholesterol is about more than a voiding “bad” foods. It’s about creating a sustainable, heart-friendly lifestyle. “Your plate should be colourful, natural, and balanced,” she advises. “Eat smart, not less.”
By making informed dietary choices, you can naturally manage cholesterol and improve your overall well-being. For a customized cholesterol-lowering plan, consider visiting Dr. Namita Nadar, the best dietitian in Noida, and take the first step toward a healthier heart.