Transcription
Friends, today I want to tell you something very honestly. When my own cholesterol was high, I didn't take medicine first. I only changed five things in my kitchen, and in six weeks, my cardiologist friend, after seeing my lipid profile, asked me with great surprise, "Brother, what are you doing?" Today, I will tell you those same five things, which cost less than ₹300 per month. But their power is so great that they can reduce LDL cholesterol by 15 to 25%, that too in just six to eight weeks, without any medicine. And the best part is, all these things will either be easily found in your kitchen, already there, or you will get them at your nearest grocery store for just ₹10-₹20. And yes, watch the entire video, watch it carefully, because at the end, I will also give you a complete daily routine from morning to night, in which all these things will fit easily without bringing any major change to your life. So let's start and know about these five foods in full detail.
According to an ICMR report, about one in every four people in India suffers from high cholesterol. Cholesterol has no pain, no symptoms are visible, and it silently sticks inside your blood vessels, gradually promoting blockages. But the good news is that cholesterol is among those things that we can control with the help of proper eating. So, the first and easiest thing you can eat and include in your diet for this is oats. Oats contain a special fiber called beta-glucan. This is soluble fiber, meaning fiber that dissolves in water and forms a gel. When this fiber enters your stomach, it mixes with water there, forms a gel, traps cholesterol, and removes it from the body. This means if you start having oats for breakfast, your LDL cholesterol can reduce by 5 to 10% in just four to six weeks, without any medicine. But while consuming oats, always remember not to buy processed oats, ready-to-cook oats, or masala oats, but to buy minimally processed steel-cut oats or rolled oats. Only then will you truly benefit from it.
The second thing is fenugreek seeds. Fenugreek contains saponins and galactomannan fiber, and both these things together help us reduce our total cholesterol and LDL cholesterol. Just take one to two teaspoons of fenugreek seeds at night and soak them in a glass of water. In the morning, when you wake up, drink this water directly, and chew the remaining seeds. If you find the taste too bitter, you can add a little honey to it. Your cholesterol will definitely start reducing in six to eight weeks.
The third number comes for lentils, especially chana dal, moong dal, masoor dal, and rajma. Lentils are the most commonly eaten and very common things in our Indian diet, and they are the enemy of cholesterol. Lentils contain two things: soluble fiber and plant sterols. Soluble fiber traps cholesterol, and plant sterols prevent cholesterol from being absorbed in the intestines. This means they attack cholesterol twice. Therefore, if your cholesterol is high, eat lentils with roti or rajma-rice at least once a day. And if you are a non-vegetarian, instead of a non-veg meal three to four days a week, definitely have lentil curry. Most lentils are available for ₹60 to ₹80 per kg. So, this is something that is budget-friendly and easily eaten in every household. Everyone enjoys it.
The fourth number is flax seeds. Flax seeds contain three things that greatly help us reduce cholesterol. First are omega-3 fatty acids, second are lignans, and third is soluble fiber. Omega-3 reduces inflammation, meaning the swelling inside the blood vessels that creates a very favorable environment for blockages. This is a very basic thing responsible for blockages. Lignans are a type of antioxidant that prevents LDL from oxidizing, and since oxidized LDL is the most dangerous for blood vessels, the risk of heart disease and blockages can be significantly reduced. And regarding soluble fiber, it traps cholesterol in the intestines and removes it from the body. I have already told you this before. To eat flax seeds, just dry roast one tablespoon of flax seeds on a pan. Then grind it in a mixer and mix this powder in your roti flour. You need to mix about three to four tablespoons of this flax seed powder in 1 kg of flour. Or, you can mix it with yogurt and eat it, or sprinkle it on salad. Eating one tablespoon of ground flax seeds daily will greatly help in controlling your cholesterol. But yes, never eat whole flax seeds, and always eat them after roasting them slightly, otherwise, it is very difficult for our body to digest them, and you will not get the full benefit. Flax seeds are available in the market for ₹200 to ₹250 per kg, and one packet will last you a month easily, sometimes even longer. So, it won't be too heavy on your pocket and will give you very good results.
The fifth number is garlic. Garlic contains a compound called allicin. When you cut or crush garlic, allicin gets activated by coming into contact with air, and this is what creates the smell of garlic. That is, if you smell whole garlic, you don't smell it. But when you cut it, suddenly this smell starts to come, and this smell is because allicin gets activated. And to be honest, all the medicinal benefits in garlic are due to this allicin. Allicin targets an enzyme in the liver called HMG-CoA reductase and inhibits it. This is the same enzyme that is targeted by those cholesterol-lowering allopathic medicines. In a way, you can say that the action of this allicin, of this garlic, is similar to those medicines that you take under the name of statins, which you take through your doctor's prescription to reduce cholesterol. So, just take two raw garlic cloves every morning on an empty stomach. First, finely chop or crush them, and leave them for 5 minutes so that allicin gets activated, and then chew them and eat them with lukewarm water. If you cannot tolerate the taste of garlic, if it feels too strong, you can also cut it, mix it with a spoonful of honey, and swallow it. We also use garlic for tempering in cooking and add it to gravies. But for cholesterol, eating it raw is most effective. So, if you want to take it as medicine, I would recommend always eating it raw on an empty stomach in the morning.
Now, as I promised you, I will give you a complete daily routine in which all five of these things will fit together easily, and you can take them comfortably for a long time. So, when you wake up in the morning, on an empty stomach, drink fenugreek water and along with it, chew the remaining fenugreek seeds. Then, 15 to 20 minutes after that, take two raw garlic cloves with honey or eat them raw as they are. 30 to 45 minutes after this, have breakfast, and for breakfast, eat oats porridge or oats cheela. And additionally, if it is the season for amla, then chew one whole amla with black salt for breakfast, or you can also have its juice. This is a bonus thing that will give you additional benefits. For lunch, have lentil roti or rajma, chana, vegetable, and along with it, rotis mixed with flax seeds. In your food, instead of refined oil, use desi mustard oil in very small quantities, because refined oil is the worst thing for your heart health and your cholesterol. So, I always say never use refined oil. If you have to use it, always use desi mustard oil, or if you have pure desi ghee, you can also use it in small quantities for cooking. In the evening, have roasted chickpeas or sprouts for a snack. For dinner, have a light vegetable curry, along with flax seed rotis and a little moong dal. You can easily follow this entire protocol by spending only ₹200 to ₹500 extra per month. And with this, you can reduce borderline cholesterol by 15 to 25% in six to eight weeks. But remember, if your cholesterol is very high, alarmingly high, do not stop your medication, and if possible, definitely consult your doctor.
By the way, along with these foods, if you also start taking a special cholesterol-lowering remedy, your high cholesterol can reduce even faster. If you want to know about this remedy, then click here and watch this video. I am Dr. Salim, and I will meet you again in a new video with a great health solution. Until then, take care of yourself. Keep laughing, keep smiling. Keep learning something new every day so that you can stay healthy always. And yes, I have tried to make this video a bit short for you so that it doesn't take too much of your time and you can watch the videos quickly and easily. If you liked this short, concise video format, please let me know in the comments so that I also know who among you watches videos till the end, and I also get your feedback. I will meet you in a new video. Until then, take care.