​3 superfoods to control cholesterol and the right way to consume them

When it comes to cholesterol, it is often being seen in a negative light. It's a waxy, fat-like substance that’s essential for building cell membranes, producing hormones like estrogen and testosterone, and synthesizing vitamin D. It also helps the body make bile acids, which aid in digesting fats. There are two main types—LDL (low-density lipoprotein), often called “bad” cholesterol, and HDL (high-density lipoprotein), the “good” cholesterol that helps remove excess LDL from the bloodstream. Keeping the importance of cholesterol in view, Dimple Jangda, a wellness and nutrition expert, recently shared a reel on Instagram where she mentioned three superfoods that can help control cholesterol and the right way to consume them. In the caption, she mentioned, "These 3 superfoods, along with a whole-food, plant-based diet without any fried foods or packaged, processed junk foods, will allow you to control your cholesterol and improve your heart health. Here’s to healthy living and a healthy you." Take a look.

Dimple explains that garlic contains an active compound called allicin, which inhibits cholesterol synthesis in the liver. It helps in reducing LDL cholesterol, reducing cholesterol and even blood pressure, and maintaining good blood circulation in your body. You can incorporate garlic in your soups, in your sautéed vegetables, in your dals and curries in small portions. Studies suggest that incorporating garlic into your daily diet — whether in meals, as garlic-infused oil, or supplements — can help maintain healthier lipid levels.
How to consume: She suggests consuming one garlic clove soaked in honey early in the morning, on an empty stomach.

She states that guggul is a very potent Ayurvedic herb extracted from the resin of a tree called the Mukul tree. This contains a compound called guggulsterone which helps in reducing cholesterol and triglycerides in the body. This is very potent. It has lipid-fighting benefits. It definitely must be incorporated if you have cholesterol issues.
How to consume: Guggul churna can be mixed with warm water, honey, or ghee and taken after meals.

Dimple states, amla, the Indian gooseberry, is a rich source of vitamin C and antioxidants. It helps in fighting plaque in your arteries and also reduces cholesterol, triglycerides, and improves your overall immunity and cardiovascular health. You can have amla in a powdered form. You can have it in the whole form.
How to consume:

She suggests making sure to consume one amla every single day in the morning, as long as you don’t have a burning sensation, digestive discomfort, or any allergies from amla.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.