The dynamic dozen

The dynamic dozen

March 2015

By Naini Setalvad

Naini Setalvad chalks out 12 ways to keep your cholesterol down and your health high

Cholesterol is a vital part of our body’s cells. However, a high level of cholesterol is detrimental to health for several reasons. Cholesterol usually gives rise  to health problems, including diabetes, cardiovascular diseases and obesity. The most basic way to control your cholesterol is to increase your antioxidant intake. Antioxidants remove the plaque which clogs the arteries from your body. They  also protect you from a wide range of diseases; varying from the common cold  and cholesterol to cancer. Employ these methods to keep cholesterol under control.

1. Water

Start your day with a glass of either warm or room temperature water. Continue drinking water throughout the day. Water stimulates your cells and also flushes toxins out of your body.

2. Have a salad at every meal

Choose the vegetable of the season and eat it raw as a salad before lunch and dinner. Salads need not be elaborate – simply chop up two vegetables, toss them together with lemon, rock salt and any masala or light dressing of your choice. The best vegetables for fighting cholesterol are: tomatoes, lemon, carrots, pumpkins and leafy greens such as spinach, coriander, dill. The fibre in these vegetables also helps bind cholesterol in the liver so that the cholesterol levels in the blood do not increase.

3. Eat lots of fruits

Brightly coloured fruits are rich in antioxidants as well. Pomegranates and grapes are your best bet for fighting cholesterol. Oranges, sweet lime, guavas, papayas, kiwis and bananas are also great options.

4. Use lots of herbs and spices

Herbs and spices are rich with antioxidants and a vast variety of vitamins. They boost the flavour of your food. Turmeric, garlic, coriander and cinnamon have flavanoids that fight bad cholesterol.

5. Switch to natural sugars

It is human nature to need sugar. Switch to munching dry fruits such as  raisins, figs, dates, prunes and dry apricots. They contain no fat, and are extremely rich in fiber and reduce cholesterol.

6. Good fats

Do not  be  scared  of  coconut, cow’s  ghee  or  nuts as these  are  good  quality  fats. Increase monosaturated  fats  found in  mustard  oil  and  extra  virgin  olive  oil.  Increase  Omega  3  fats  found  in  walnuts, flax seeds and oily  seeds.

7. Snack on nuts and seeds

Nuts and seeds are an excellent substitute to oily snacks since they are rich in monounsaturated and polyunsaturated fats. These nuts include almonds, cashew nuts, walnuts, peanuts and pistachios. Seeds include sesame seeds, pumpkin seeds, sunflower seeds and safflower seeds.

8. Green tea

Green tea is a zero-calorie beverage. It is rich with antioxidants and is also very stimulating.

9. Barley

Ayurveda considers barley to be one of the healthiest grains in existence. It is rich in B vitamins, especially niacin, which is popular for lowering cholesterol.

10. Avoid fried foods

Fried foods are usually cooked in oil which is used and reused. This oil is carcinogenic. It is also heated beyond its smoke point, causing chemical changes that create  trans fatty acids and increase bad cholesterol.

11. Increase cardio exercise!

It’s vital to do cardiovascular exercises such as jogging, swimming, cycling or just plain walking daily. This helps to burn fat in the body, reducing both weight and bad cholesterol.

12. Maintain your vitamin levels!

It’s important to maintain your vitamin levels, especially vitamin B12 and vitamin D3. Since these are not easily available in food, it can affect the cholesterol health. Consult your doctor and see if you need to take injections of these vitamins. We all want to dodge heart disease and live longer and healthier. Little do we realize that our kitchens are our medicine cabinets – not only big in size, but mighty in the power they have to give us energy and great health. Best of all, these are found in the humble fruits, vegetables, grains, spices  and nuts!

Mixed fruit sandesh

Ingredients

1/4 apple

1/4 pear

4 – 6 grapes

1 cup low fat paneer

4 – 5 walnuts, finely chopped

Method

• Cut apple, pear and grapes into small pieces and blend it in the blender.
• Stir the mixture continuously on a high flame for 2 – 3 minutes for the water to burn out.
• Crush and knead the paneer, add the fruit pulp to it and again knead it.
• Make small rolls and garnish with chopped walnuts.

Walnut mayonnaise

Ingredients

1 tsp. mustard powder

1 cup walnuts

3-4 peppercorns

Juice of half a lemon

2 pods garlic

1 tsp. dates paste

1 potato boiled

Rock salt to taste

Method

• Grind all of  the  above.
• Serve as a spread /dip/dressing with bread or vegetables.

Bio; Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light on healthy food habits.