5 best foods that help lower cholesterol & sugar naturally and the right way to consume them

Cholesterol is very important for several metabolic activities in the body, including cell formation, hormone and bile production. It is a waxy, fat-like substance that your body needs to build cells, make hormones, and aid digestion. But did you know lowering cholesterol and blood sugar is necessary for protecting long-term heart health and overall wellbeing? As per Dr Hansa Yogendra, maintaining healthy cholesterol and blood sugar levels is most important for your health. Lifestyle factors such as diet and exercise can play a significant role here. When it comes to diets including some superfoods can do wonders, she informs. In the video she talked about 5 best foods that help lower cholesterol & sugar naturally and the right way to consume them.

As per Dr Hansa, maintaining healthy cholesterol and blood sugar helps reduce the risk of heart disease. She explains, "High levels of LDL cholesterol (the "bad" cholesterol) can lead to the buildup of plaque in the arteries, which can increase the risk of heart disease and stroke. High blood sugar levels can also damage the blood vessels and increase the risk of heart disease." It also helps prevent or manage diabetes, improve overall health, and by managing cholesterol and blood sugar levels, individuals may reduce their risk of developing chronic diseases and increase their lifespan.

These leaves are packed with vitamins and minerals including vitamin E and fibers. Trocotridol or type of vitamin E available in amaranth leaves contributes to its cholesterol lowering ability by reducing LDL or bad cholesterol levels, Dr Hansa states. Amaranth leaves can also help to lower the blood sugar levels in people with type 2 diabetes. You may have a cup full of cooked amaranth leaves every day.

How to consume: One can make chaulai ki bhaji. All yoi need to do is, saute amaranth leaves with garlic and onion. One can also add chopped amaranth leaves to soups and curries or in salads.

Chia seeds are high in fiber, protein and healthy fats, including omega-3 fatty acids. The fiber in chia seeds is mainly soluble fiber and mucilage, which can help to lower the cholesterol and slow down digestion, preventing blood sugar spike after eating. Chia seeds are rich in antioxidants, minerals and other nutrients that are beneficial for your overall health, she states in the video. It is good to have one to two tablespoons of chia seeds per day.
How to consume: One can mix chia seeds into yogurts or porridge for breakfast. These seeds can be added to smoothies or juices as well.

Strawberries are not only delicious, but high in fiber, antioxidants and other nutrients. The fiber in strawberries can help to lower the cholesterol level, while the antioxidants can help to reduce inflammation and promote heart health. Strawberries are also relatively low in sugar compared to other fruits, which can help to regulate your blood sugar level, she adds. You may eat one cup of fresh strawberries per day.
How to consume: Snack on fresh strawberries with some yogurt or one can add sliced strawberries to salads or smoothie bowls. Make a strawberry sauce to serve as a side dish as well.

Chickpeas are a good source of protein, fibers and other nutrients. The fiber in chickpeas can help to lower cholesterol level and slow down digestion, preventing blood sugar spikes after eating. Chickpeas are also high in complex carbohydrates, which are digested more slowly than other simple carbohydrates, and this helps to regulate your blood sugar level, she states in the video. A person may consume at least half a cup of cooked chickpeas every day, she recommends.
How to consume: Roast chickpeas with spices for a crunchy snack. Add chickpeas to salads for extra protein. Make hummus with chickpeas, sesame seed paste, lemon juice and garlic.

Sunflower seed contains healthy fat, fiber and protein. The fiber in sunflower seeds can help to lower the cholesterol level and slow down digestion, while the healthy fat can help to reduce inflammation and promote heart health. They are good for those suffering from type 2 diabetes as they increase insulin level and reduce blood sugar level. You may eat one to two tablespoons of sunflower seeds every day.

How to consume: Sprinkle sunflower seeds on top of salads or roasted vegetables. Add sunflower seeds to your breakfast bowls. Use sunflower seed butter as a sandwich spread.

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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.