The Ayurvedic Approach to Balancing Blood Cholesterol

AYURVEDIC DIETARY GUIDELINES FOR LOWERING CHOLESTEROL

FIBRE

Fibre is largely a carbohydrate, which can be soluble or insoluble. Dietary fibre is found in cereals, fruits and vegetables.

Insoluble fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through the stomach and intestines, improve intestinal mobility and provide food for the beneficial bacteria in the gut.

Soluble fibre (i.e. fibre that dissolves in water, such as oats, barley, and other whole grains) helps lower cholesterol levels by improving elimination.

The main role of fibre is to keep your digestive system healthy. It contributes to stabilising or reducing glucose and cholesterol levels by slowing the uptake of glucose into the blood stream, and maintaining healthy elimination of excess cholesterol via the stool. So, instead of drinking fruit juice high in concentrated fruit sugar or fructose, eat the entire fruit. 

Aim to include 15 grams of soluble fibre in your diet every day, with a total of soluble and insoluble fibre of 25-35 grams per day.

The Kapha pacifying diet also includes many healthy grains. Whole oats provide needed fibre, as does barley, quinoa and amaranth. Quinoa also contains zinc, which enhances fat metabolism. Of the whole grains, the most highly recommended fibre is barley. Barley is karshana, which means that it enhances fat metabolism. Barley contains fibre throughout its entire grain kernel. Even if the outer bran layer is removed, as in pearled barley, there is still enough fibre in the kernel. Even though the grain is processed to remove the hull, bran, and some of the inner layer, it still provides three grams of dietary fibre in a half cup serving. You can also eat barley flakes, quick-cooking barley, and hulled or hull-less barley.

KAPHA PACIFYING DIET

The general dietary guideline is to follow a light Kapha-pacifying diet, because those foods will help increase fat metabolism without creating much dryness and brittleness in the body. 

• Always cook your food and eat it warm, because this helps counteract the cool, earthy Kapha dosha. 

• You need some fat in your diet, but the type of fat matters. Unsaturated fats, such as those found in canola, olive, and safflower oils lower LDL ‘bad’ cholesterol levels and may help raise HDL ‘good’ cholesterol. Saturated fats, such as those found in meat, butter, and palm oil raise LDL cholesterol. Make it unsaturated. Avoid bad fats, and cook with small amounts of ghee or olive oil.
• Remember, good fats have just as many calories, so use just a bit. Losing weight, especially belly fat, raises your good and lowers your bad cholesterol.

• It is not encouraged to eat before the previous meal has been digested. 

• Start your day with whole grains. Porridge made from oats, provides slow-release energy because oats are high in dietary fibre and have a low GI (glycaemic index), meaning that they take a comparatively longer time to be absorbed in the bloodstream. So, a bowl of oatmeal is a smart choice, as it fills you up, making it easier not to need to snack before lunch. The fibre also curbs LDL cholesterol.

• Beans and whole grains such as brown rice, wild rice, quinoa, popcorn, barley and whole wheat, have more fibre and don’t spike your blood sugar. They will lower cholesterol and make you feel full longer. Other carbs, such as those found in white bread, white potatoes, white rice, and pastries, boost blood sugar levels more quickly so you feel hungry sooner, which can lead you to overeat. Whole grains aren’t just for breakfast. Pick the best carbs.

• Nuts are high in monounsaturated fat, which lowers LDL ‘bad’ cholesterol but leaves HDL ‘good’ cholesterol alone. A handful of raw, unsalted almonds, pecans, pistachios, walnuts, or other nuts is a tasty treat. Keep the portion small, and avoid those covered in sugar, chocolate, a lot of salt, or those that have been roasted in oil.

• Swap snacks for balanced meals. Snacks disrupt the digestive process. 

• It is preferable to eat balanced, freshly-cooked meals from organic foods that include all six tastes, namely: sweet, sour, salty, pungent, bitter and astringent). When you include all six tastes in every meal, you will not have unnatural cravings that make you want to eat snacks. 

• If you eat your main meal at noon, when the sun and your digestive fire are both at their zenith, you will not feel as hungry before your next meal.

• It is easy to eat too much, especially when you eat out. Restaurant food can be loaded with saturated fat, calories, and sodium. Even ‘healthy’ choices may come in supersized portions, which can lead to weight gain and higher cholesterol. Be smart when you eat out. Choose broiled, baked, steamed, or grilled foods, not fried. Ask for the sauces on the side.

• What is an appropriate serving size? To ascertain a portion that is correct for you, Ayurvedic recommends using your hands as the indicator. One serving of meat or fish is about what fits into your palm. One serving of fresh fruit is about the size of your fist. A snack of nuts or serving of cooked vegetables, rice, or pasta should fit in your cupped hand. 

• Think delicious and nutritious. Load up your plate with fruit and vegetables. Aim for five to nine servings of fruit and vegetables each day to bring down your LDL level. Antioxidants in these foods can provide your with their benefits, along with fibre you need. You might even eat less fatty food if you fill up on fresh produce, with the added benefit of also helping lower your blood pressure and keeping your weight in check.

• Fish is a great source of protein and omega-3s, which are a type of fat your body needs. Omega-3s help lower levels of triglycerides, a type of fat in the blood. They may also cut down on cholesterol, slowing the growth of plaque in the arteries. If you eat fish twice a week, choose a fatty fish, such as salmon, tuna, trout, or sardines. Grill, roast, bake, or broil them, but don’t fry them.

• Check the labels. Note the levels of saturated fat, sodium, calories, and cholesterol. Are they OK for your daily plan? If not, what will you choose to change?

• Alcohol doesn’t help your cholesterol. It’s high in calories and sugar, which by themselves are bad. Even small amounts can raise your cholesterol level.

• A Kapha-pacifying diet favours bitter, astringent and pungent tasting foods. 

Astringent foods include most pulses or dried beans, such as lentils, split mung dal, and chickpeas (garbanzo beans). Stay away from the larger beans, favour the smaller ones, and the split kind. Astringent foods also include many vegetables, such as those from the cruciferous family (broccoli, cabbage, and cauliflower) and fruits such as apples and pears.An ideal Kapha pacifying breakfast ican include stewed or baked apples cooked with prunes and figs. This will help cleanse the bowel and lower cholesterol levels. 

Bitter Foods include greens such as spinach, chard, kale and mustard greens. These greens, when cooked and seasoned with spices, help cleanse the bowel and thus prevent the bad type of cholesterol from accumulating.

Reduce sweet, sour and salty foods. 

Sweet foods include not only sugar but also rice, wheat, pasta, bread, and sweet milk products. 

Sour foods include not only citrus and other sour fruits, but also yoghurt, cheese, tomatoes and vinegar, which is found in salad dressings, tomato sauce (ketchup), mustard and pickles.

Make milk part of the plan. Cow’s milk is not only a good source of protein for vegetarians, it also converts quickly into or life essence, ojas, which denotes one’s immunity, making it a healthy Ayurvedic food. Research indicates that milk actually decreases obesity, due to the holistic effect created by calcium and other nutrients. Milk can be made more digestible and cholesterol-lowering by following this simple recipe: Boil a cup of whole, organic milk and a cup of water with a crushed green cardamom pod, a pinch of turmeric and a pinch of cinnamon in a pan for five minutes, to reduce the water content. 

EASILY DIGESTIBLE SNACK SUGGESTIONS 

IF HUNGER STRIKES BETWEEN MEALS

• 1 ripe fruit, such as an apple, orange, peach, slice of melon, or 2 smaller fruits, such as 1 cup of grapes, 1/2 cup of strawberries or blueberries, or 2 mandarines.
• A bowl of sliced fruit, flavoured with cinnamon and a teaspoon of honey.
• 1 cup of 100% pure orange juice, grape juice, or pomegranate juice. Freshly squeezed is the best.
• 1 whole-wheat pita bread, warmed and filled with tomatoes, hummus, and leaves of coriander, parsley, basil or mint.
• 1 apple cooked with a handful of raisins.
• Steamed pear topped with raisins.
• ¼ cup of dried fruit.
• Homemade trail mix made with 1 cup whole-grain toasted oat cereal, combined with ¼ cup chopped walnuts and ¼ cup dried cranberries or blueberries or raisins.
• A small handful of mixed, unsalted seeds or nuts such as pumpkin seeds, sunflower seeds, walnuts, or pecans.
• Toasted flatbread topped with one tablespoon of fresh cheese (such as paneer) sprinkled with freshly-chopped herbs or herbal pesto.
• 2 slices of toasted, whole-grain/multi-seed, yeast-free bread topped with raw honey and cinnamon.
• Toasted flatbread topped with raw honey, cinnamon and 1 tablespoon of soaked nuts. Avoid cashews, as they are high in fat.
• 1 cup unbuttered/unsweetened popcorn, seasoned with herbs.
• Small bowl of tossed salad with lettuce, tomato, cucumber; grated carrot, beet and daikon radish; chopped fresh herbs; and lemon and olive oil dressing.
• 1/2 -1 cup puffed rice or kasha.
• Rice cake topped with honey.
• 1 cup sweet or salty yoghurt drink (lussi)