Cholesterol isn’t only bad because your body needs it to repair and rebuild cells. But too much of the wrong kind can be dangerous.

The best way to lower LDL cholesterol is by taking your diet seriously. Eating the right foods can make all the difference.

What is Cholesterol, and why is it important? 

Cholesterol is a vital lipid that helps build cell membranes, produce hormones, and synthesize vitamins. While your liver naturally produces cholesterol, some also comes from food.

It is essential for building tissues, vitamins, and hormones. Your liver and cells produce it. And is also found in your cell membranes. Some cholesterol comes from dietary fat carried by chylomicrons. 

Since cholesterol doesn’t dissolve in blood, it is carried by lipoproteins:

• LDL (Bad Cholesterol): Delivers cholesterol to tissues but can build up in arteries, increasing heart disease risk.

• HDL (Good Cholesterol): Removes excess cholesterol and carries it back to the liver for disposal. 

• Chylomicrons are the most significant lipoprotein which transport triglycerides from the intestines to the liver, fat, and muscles. 

Too much LDL can lead to artery blockage, raising the risk of heart disease and stroke. Maintaining a healthy cholesterol balance is key for overall heart health. 

23 Cholesterol-decreasing foods you must add to your diet today itself 

Knowing which foods will reduce cholesterol is the key to a long healthy life. Here are 23 foods that will help reduce cholesterol: 

1. Fermented foods: 

Pic: Freepik

Fermented foods are rich in probiotics and short-chain fatty acids (SCFAs). Probiotics enhance gut microbiome diversity and assist in breaking down cholesterol. SCFAs support liver metabolism, reducing the risk of metabolic diseases like obesity and diabetes. 

Common SCFAs: Acetate, Propionate, Butyrate 

Examples of fermented foods: 

• Soibum (fermented bamboo shoots) with 2.61 – 3.09% dietary fiber 
• Hawaijar (fermented soybeans) with 5-7 gm per 100 gm 
• Kimchi with 2.4 gm of dietary fibre in 100 gm 
• Hentak (strong-flavored fermented fish paste) with {negligible fiber} 

2. Garlic: 

Pic: Freepik 

Garlic contains allicin, an active compound that helps lower LDL cholesterol. Allicin binds to LDL receptors on liver cells, reducing LDL at the cellular level. It also inhibits HMG-CoA reductase, the enzyme responsible for cholesterol production. It also has 0.06 gm of dietary fiber per 100 gm. 

3. Oats: 

Pic: Freepik 

Oats have 7.5 g of dietary fiber & is rich in a soluble fiber called beta-glucan. The beta-glucan forms a gel-like substance in the intestines promoting cholesterol excretion. This forces the liver to use circulating cholesterol to produce new bile acids, reducing blood LDL levels. 

4. Basil & Cinnamon : 

Pic: Freepik 

Basil has 0.1 grams of dietary fiber per 2 tablespoons (5 grams) serving. And cinnamon has 1 gram per teaspoon. They are packed with antioxidants. The Antioxidants neutralize free radicals damaging LDL particles. The antioxidants protect blood vessels by reducing inflammation. 

5. Ginger: 

Pic: Freepik 

Ginger has 2 grams of dietary fiber per 100 gm. It also contains gingerol, which enhances lipid metabolism through an enzyme called hydroxymethylglutaryl Co-A. It stimulates cholesterol 7 alpha-hydroxylase to enhance conversion to bile acids. 

6. Yogurt: 

Pic: Freepik 

Greek yogurt with 0 dietary fiber contains probiotics lactobacillus & bioactive peptides. Lactobacillus metabolizes “bile acids”, forcing the liver to use cholesterol to replenish them. The bioactive peptides inhibit enzymes that raise blood pressure, indirectly improving cholesterol metabolism. 

7. Lentils & Chickpeas: 

Pic: Freepik 

Lentils & chickpeas have 15.5 & 17 grams of dietary fiber per 100 gm. They are also rich in phytosterols (plant-derived compounds). The soluble fiber binds to cholesterol in the gut, preventing absorption. The phytosterols compete with cholesterol for absorption in the intestines. This slows digestion, stabilizing blood sugar and reducing LDL production. 

8. Red Yeast Rice: 

Pic: Freepik 

Red yeast rice contains natural statin-like compounds like Monacolin K. It inhibits an enzyme HMG-CoA reductase which synthesizes cholesterol in the liver. The enzyme also helps in reducing LDL and triglycerides while mildly raising HDL. It also has 0.8% dietary fiber. 

9. Wheat: 

Pic: Freepik 

Whole wheat, bran, and whole-grain products are rich in beta-glucan (10 gm of soluble fiber per 100 gm) and lignans. The beta-glucan binds to bile acids, promoting cholesterol excretion. The Lignans (plant compounds) reduce inflammation and improve lipid profiles.  

10. Fruits: 

Pic: Freepik 

Apples, citrus, berries, grapes, and pears are packed with pectin and polyphenols (e.g., flavonoids). It also has 2.4 grams of dietary fiber per 100 gm. The pectin traps cholesterol in the gut, preventing absorption. The polyphenols (e.g., in berries) reduce LDL oxidation and inflammation. Fruits like grapes provide resveratrol, which improves HDL function. 

11. Nuts: 

Pic: Freepik 

Unsalted nuts, almonds, and walnuts contain unsaturated fats (omega-3s), 7.1 gm fiber per serving, plant sterols, antioxidants (e.g., vitamin E) etc. They replace saturated unhealthy fats, block cholesterol absorption in the gut & intestines, prevent LDL oxidation, and reduce plaque formation & LDL production. 

12. Fatty fish: 

Pic: Freepik 

Fatty fish like Pengba, and Boal mass contain Omega-3 fatty acids (EPA and DHA) & zero fiber. 

The Omega-3s regulate lipids by increasing HDL & reducing VLDL production. This helps enhance blood vessel elasticity and reduce cytokines. 

13. Legumes: 

Pic: Freepik 

Legumes like Beans (black, kidney), chickpeas, peas, and soybeans contain 5gm of soluble fiber per 100 gm, resistant starch, plant protein & magnesium. This forces the liver to use extra cholesterol, produce short-chain fatty acids & regulate lipid metabolism. 

14. Olive oil: 

Pic: Freepik  

Extra-virgin olive oil (cold-pressed) contains monounsaturated fats (oleic acid), polyphenols (oleocanthal), 0% dietary fiber. This helps reduce LDL oxidation, boosts HDL, and fights inflammation. 

15. Avocados: 

Pic: Freepik 

Whole avocados contain monounsaturated fats, soluble fiber, beta-sitosterol (a phytosterol) & 6.7gm dietary fiber per 100 gm. This helps replace saturated fats with monounsaturated ones. And it aids cholesterol excretion & protects blood vessels from oxidative stress. 

16. Vegetable oils: 

Pic: Freepik 

Vegetable oils like canola oil, and avocado oil contain tocols, phenolics, polyunsaturated fatty acids & 0 % dietary fiber. Tocopherols & tocotrienols prevent LDL oxidation modulating cell functions. Polyphenols increase the excretion of cholesterol from the body. Polyunsaturated fatty acids are used by our bodies without leaving behind LDL & keep LDL levels low. 

17. Dark chocolate: 

Pic: Freepik 

Dark chocolate with 11 grams of dietary fiber/serving contains flavanols, polyphenols, and theobromine. Flavanols boost nitric oxide production, improving blood vessel elasticity & reducing LDL adhesion to artery walls. Polyphenols prevent LDL particles from oxidizing, lowering plaque formation. And the theobromine mildly lowers LDL and triglycerides while raising HDL. 

18. Soy products: 

Pic: Freepik 

Soy products contain isoflavones & soy protein. The Soy protein helps upregulate LDL receptors in the liver, enhancing cholesterol clearance from the blood. The Isoflavones act as antioxidants, reducing LDL oxidation and arterial inflammation. Normally soy products have 8 grams of dietary fiber per serving. 

19. Eggplant & okra: 

Pic: Freepik 

Eggplants & Okra contain 2.5 & 3.2 grams of soluble fiber per serving (viscous mucilage) & antioxidants (nasunin in eggplant). The soluble fiber forms a gel-like substance that binds to bile acids and cholesterol, promoting excretion. The antioxidants protect blood vessels from oxidative stress linked to high LDL. 

20. Leafy greens: 

Pic: Freepik 

Leafy greens contain 4 grams of fibre per serving, lutein, and other carotenoids. The lutein prevents LDL oxidation and reduces plaque buildup in arteries. The nitrates improve blood flow, reducing cardiovascular strain.  

21. Granola bars & Margarine like spreads: 

Pic: Freepik 

Granola bars have 2-3 grams of dietary fiber per one piece. While margarine-like spreads have zero. 

But both of them contain plant-based sterols and stanols and block cholesterol absorption. The sterols/stanols structurally resemble cholesterol, competing for absorption in the intestines. This forces dietary cholesterol to be excreted instead of absorbed.  

22. Plantago ovata plant’s seeds: 

Pic: Freepik 

Plantago ovata has 2.4 grams of dietary fiber per serving. It also contains psyllium which lowers LDL by binding to bile acids. The psyllium absorbs water to form a gel, trapping bile acids and cholesterol in the gut. The liver then uses circulating cholesterol to replenish bile acids, reducing blood LDL.  

23. Chia Seeds: 

Pic: Freepik 

Chia seeds have 10 grams of dietary fiber per 2 tablespoons. And it also contains soluble fiber and omega-3 fatty acids. The soluble fiber binds to cholesterol, similar to oats and psyllium. The omega-3s reduce triglycerides and inflammation, indirectly improving cholesterol balance. 

Top 4 worst foods for cholesterol 

1. Foods with Saturated/Trans Fats: 

Pic: Freepik 

Processed meats, burgers, fried chicken & packaged snacks are bad for cholesterol. The trans fats stimulate the liver to produce more LDL & reduce LDL receptor activity. It also suppresses HDL & activates inflammation & damages blood vessels promoting plaque. 

2. Foods with added sugars: 

Pic: Freepik 

Sodas, ice cream, and energy drinks contain added sugars which are bad for cholesterol. The added sugars are converted to triglycerides in the liver. It then lowers HDL and increases artery-clogging VLDL particles. It leads to small, dense LDL particles that easily penetrate artery walls and form plaques. 

This promotes insulin resistance, disrupting lipid metabolism, and worsening cholesterol imbalances. 

3. Foods with Heme iron & TMAO: 

Pic: Freepik 

Red meat (beef, lamb, pork) & Processed meats (bacon, sausage), etc contain heme iron & TMAO which are bad for cholesterol. The Heme iron generates free radicals oxidizing LDL making it more likely to stick to artery walls. Gut bacteria convert carnitine (abundant in red meat) to TMAO. Thus promoting inflammation and making plaques prone to rupture, increasing heart attack risk.  

4. Processed Foods: 

Pic: Freepik 

Canned soups, Processed cheese & instant noodles are high in sodium, preservatives & monosodium glutamate. The sodium raises blood pressure damaging artery walls, creating sites for cholesterol plaques to form. The preservatives like nitrates/nitrites react with LDL, accelerating oxidation and plaque buildup.  

Combined with high cholesterol, these components accelerate atherosclerosis and heart failure risk. 

Conclusion: 

Eating the right foods will help lower LDL & VLDL & maintain high HDL. The right foods will protect your blood vessels & heart from damage, giving longevity to your health. 

But bad food will increase LDL & fill your blood with sticky fats & sugars clogging your arteries. 

To stay healthy, you must swap the bad stuff with foods with good nutrients. 

Pick grilled chicken over fried & fruits instead of candy. This small change will make a significant difference in your health. 

FAQ: 

1. Ideal cholesterol levels for children? 

For children under 19 (both genders), the ideal cholesterol is: 

• Total Cholesterol: under 170 mg/dL
• Non-HDL: under 120 mg/dL
• LDL: under 100 mg/dL
• HDL: 45 mg/dL or higher

2. Ideal cholesterol levels for adult men? 

For 20+ men, the ideal cholesterol is: 

• Total cholesterol: 125-200 mg/dL
• Non-HDL: under 130 mg/dL
• LDL: under 100 mg/dL
• HDL: 40 mg/dL or higher

3. Ideal cholesterol levels for adult women? 

For 20+ women, the ideal cholesterol is: 

• Total cholesterol: 125-200 mg/dL
• Non-HDL: under 130 mg/dL
• LDL:under 100 mg/dL
• HDL: 50 mg/dL or higher

4. Some easy recipes that include cholesterol-lowering foods 

Braised chicken, salad, fish mixtures, tacos with vegetables. 

5. Which drinks increase cholesterol? 

Sugary drinks like fruit juice, soft drinks, alcohol & energy drinks. 

6. Do bananas lower cholesterol? 

Yes, bananas are rich in soluble fiber which adds to reducing cholesterol absorption in the digestive system. 

7. Are eggs good for cholesterol? 

Eggs do not help in reducing cholesterol. The white part of eggs is mostly protein & the yolk contains cholesterol. But the amount of cholesterol in eggs is negotiable. 

8. Best morning drinks for cholesterol 

Lemon tea, Pomegranate Juice, Green tea, Apple Cider Vinegar, Beet Juice. 

9. Are milk and coffee bad for cholesterol? 

Yes, coffee increases cholesterol, especially the ones prepared using French press or Turkish. 

Milk with high saturated fat increases LDL cholesterol. So, choose filtered coffee and low-fat or fat-free milk instead of whole milk. 

The post How to Naturally Lower your Cholesterol: 23 Foods to Consider appeared first on A2Z Lifestyles.

From Freepik 

Dandruff is a skin condition that presents itself with flaking & scaling of the skin of the scalp. Its severe form is known as seborrheic dermatitis. 

A dry scalp can also cause itching and scaling, so it’s important to differentiate them. If you experience flakiness and the rest of the skin on your body isn’t dry, it is dandruff. Scaly doesn’t mean it’s dandruff.

Dandruff is seen more commonly in men than women. According to studies, dandruff effects: 

• 81% – 95% of African Americans

• 30% – 42% in Chinese populations

• 66% – 82% in Caucasians 

• 60.1% of Indians. 

It peaks around the age of 20 and declines after the age of 50. That’s why it’s necessary to treat them at the earliest.

Causes of Dandruff during winter 

Here are the key causes of dandruff during winter:

Hair Products 

Hair products with ingredients like sulfates, parabens, and fragrances might cause irritation in the scalp. This will lead to dryness and flaking, thus resulting in dandruff. 

Heavy styling products containing silicon can lead to a build-up of flakes on the scalp. Frequent use of them will trap oil and dirt, increasing dandruff. 

 From Freepik

Prolonged use of Silicones like Dimethicone can cause flake buildup, clogging pores, and worsening flakiness. Alcohols commonly used in hair health can dry the scalp, contributing to flaking. 

Excessive use of conditioners wash away the active ingredients in anti-dandruff shampoos. Plus, oily conditioners will worsen dandruff on oily scalps.  

Yeast: 

A yeast called Malassezia plays a key role in the development of dandruff. Overgrowth of this yeast causes inflammation in your joints and blood vessels. 

The fungus thrives on scalp oils and produces oleic acid. It irritates the skin and triggers an inflammatory response. 

It then accelerates skin cell turnover, leading to rapid shedding of dead skin cells as visible flakes. The combination results in the characteristic symptoms of dandruff, including itchiness and flaking. 

Diet: 

Your diet affects scalp health and can lead to dandruff. High sugar and processed carbs promote the growth of Malassezia, a yeast that causes flaking and itching. Spicy and oily foods also increase yeast and sebum production, worsening dandruff. 

Image by freepik

Insufficient omega-3 fatty acids, zinc, and vitamin B deficiencies dry out and damage your skin. Dairy triggers inflammatory responses in gluten-intolerant people, which contributes to dandruff.

Stress:

Stress doesn’t directly cause dandruff, but it can significantly increase it. If you’re going through physical or psychological stress, your body will release excess cortisol. This increases sebum production on the scalp. Then, excess oil creates an ideal environment for yeast growth. It then results in more flakiness, giving a more itchy feeling. 

Stress weakens the immune system, making it harder for the body to control fungal growth. The cortisol hormonal changes plus extra oil on the scalp increase your dandruff symptoms. 

Weather:

Changes in humidity and temperature during different seasons are one of the main causes of dandruff. 

In the winter, the cool air and the indoor room temperature might result in a lack of moisture on your scalp. This increases dandruff symptoms like flakiness & irritation symptoms.

Image by senivpetro on Freepik

In summer, the heat combined with the high humidity sweats your scalp. This sweating builds up oils & piles up dead skin cells. 

In the monsoon season, the humidity of the air increases. The humidity leads to excessive moisture on your scalp, giving space to more fungal growth, leading to dandruff. 

3 Signs of Dandruff 

Here are 3 signs that mean you have dandruff:

1. White Flakes

White flakes are the most obvious sign of dandruff. They come from your scalp and often land on your clothes.

2. Itchiness

An itchy scalp often accompanies dandruff. The irritation makes you want to scratch, which worsens the problem.

3. Dry or Oily Scalp

Your scalp might feel extra dry or greasy when you have dandruff. Both conditions create an environment where dandruff thrives.

8 tips to get rid of dandruff during winter

Here are 8 tips I curated from my dermatologist to get rid of dandruff during cold months:

1. Use a Moisturizing Anti-Dandruff Shampoo

Look for a shampoo that fights dandruff and keeps your scalp hydrated. 

The ingredients might look like this 

• Zinc Pyrithione to reduce fungal growth 

• Salicylic acid to remove dead skin cells 

• Ketoconazole to fight fungal infections

• Tea tree oil to keep the scalp cool 

• Ciclopirox for anti-inflammation

• Selenium Sulfide for reducing irritation & redness 

Let the shampoo sit for 3 minutes before washing. Make it enter the depths of your hair. Use it consistently to control flakes. 

2. Wash Your Hair Regularly 

Wash your hair at least three times a week. This removes dirt, oil, and dead skin, preventing dandruff buildup. If you don’t wash your hair regularly, the oils and dead skin will pile up, leading to inflammation. Washing your hair regularly will ensure your scalp stays clean of unwanted scales and flakes. 

3. Avoid Hot Showers 

Hot water strips your scalp of moisture. Use lukewarm water instead to keep your scalp hydrated. Luke warm water maintains the correct balance of oils you need in your scalp. Cleaning the oils is necessary, but removing the natural oils during the process will produce more sebum. Which in turn will lead to more dandruff. 

4. Stay Hydrated

Drink enough water daily. Hydration starts from the inside, and it helps keep your scalp healthy. The experts recommend drinking an ounce of water in the morning. Then, drink 1 liter of water for the rest of the day. A dehydrated body leads to more sebum production, causing dandruff.

5. Use a Humidifier Indoors

Heating systems dry out the air in your home. A humidifier adds moisture to the air, helping your scalp stay hydrated. The moisture makes sure your scalp gets the necessary oils. Lack of moisture in the scalp leads to excessive oil production; when the scalp does not absorb this excessive oil, it creates a dandruff-causing environment.

6. Have More Cold Showers

Take more cold showers. It helps maintain your scalp’s moisture level and prevents dirt from accumulating. It also helps preserve your hair’s natural oils. 

Keep your showers short and not too hot. This prevents your scalp from drying out further. If your scalp is dry, your body will produce more oils to replace it. This is unpleasant because it might increase the chances of dandruff. Maintain your scalp condition by not exposing yourself to more hot showers. 

7. Eat Zinc-Rich Foods

Diet plays an important role in reducing dandruff. If you eat excess oily and spicy foods, chances are you will increase the chances of having dandruff. 

Zinc helps keep your scalp healthy. Include foods like nuts, seeds, and whole grains in your meals. Zinc-rich foods help maintain your balance for your scalp. It helps to relieve your scalp from itching and flaking. 

8. Brush Hair Regularly

Brushing your hair helps distribute natural oils across your scalp. This keeps it moisturized and less prone to flaking. It helps in blood circulation, too.

Brushing regularly removes the unwanted flakes and dry skins from your scalps. Ensure unwanted oils and scales don’t get piled up in your scalp. 

Use a scalp massager while shampooing. You can do it before shampooing too. 

3 home remedies to control dandruff 

1. Yoghurt & Honey Mask: 

Mix plain yogurt and honey. Apply it to your scalp and leave it on for 20 minutes. Rinse with lukewarm water. This soothes your scalp and reduces flakes.

2. Papaya & Honey Mask: 

Mash a ripe papaya and mix it with honey. Apply the paste to your scalp and let it sit for 30 minutes. Rinse thoroughly. This removes dead skin and hydrates your scalp.

3. Fenugreek & Yoghurt Mask: 

Soak fenugreek seeds overnight, then grind them into a paste. Mix the paste with yogurt and apply it to your scalp. Leave it for 30 minutes before rinsing. This fights fungal growth and reduces dandruff.

Conclusion: 

Dandruff cannot be cured, it’s a chronic or long-standing condition. Maintenance therapy is required to keep the scalp clear. Apply the home remedies if the dandruff is not too much. If the condition is too severe, visit a dermatologist and a skin specialist. 

FAQ’s 

1. What are the best remedies for dandruff in winter? 

Ans: Here are quick remedies for winter dandruff:

• Yoghurt & Honey Mask: 
• Apply a mix of 2 tbsp of yogurt and 1 tbsp honey for 20-30 minutes.
• Coconut Oil: Massage 2 tbsp of coconut oil into your scalp.
• Papaya & Honey Mask: Use ½ cup mashed papaya with 2 tbsp honey for hydration.
• Fenugreek & Yoghurt Mask: Soak ¼ cup fenugreek seeds, grind, and mix with 1 cup yogurt; apply for 30 minutes.
• Amla Juice: Apply fresh amla juice to the scalp.
• Aloe Vera: Use aloe vera gel for moisture.
• Baking Soda: Exfoliate your scalp with baking soda.
• Dietary Adjustments: Eat zinc-rich foods and stay hydrated.

2. How does indoor heating contribute to dandruff 

Ans: Indoor heating dries out the scalp, leading to irritation and increased dandruff, especially for those sensitive to Malassezia. Use moisturizing shampoos and keep the scalp hydrated to help.

3. Can using a hair dryer worsen dandruff symptoms? 

Ans: Yes, using a hair dryer can worsen dandruff by drying out the scalp and increasing irritation. 

To minimize effects:

• Use lower heat settings.

• Avoid prolonged use in one area.

• Consider heat protectants.

4. How does dry air in winter affect scalp health? 

Ans: Dry air in winter can harm scalp health in several ways:

• Low Humidity: Winter air lacks moisture, leading to a dry and flaky scalp.
• Indoor Heating: Central heating reduces humidity indoors, making the scalp even drier and more irritated.
• Oil Imbalance: Cold temperatures can disrupt natural oil production, causing either too much oil or dryness, which worsens dandruff.
• Increased Itching and Flaking: A dry scalp can lead to more itching and flaking, often mistaken for dandruff.
• Wearing Hat: Hats can trap heat and moisture, promoting fungal growth and worsening dandruff.

5. How can I tell if my scalp is too dry or oily?  

Ans: To tell if your scalp is too dry or too oily, look for these signs:

Signs of a Dry Scalp:

• Itching: Feels itchy and irritated.
• Flaky Skin: Small, dry flakes fall from your hair.
• Tightness: A tight feeling on the scalp.
• Lack of Oil: Produces little to no oil.

Signs of an Oily Scalp:

• Greasy Hair: Hair feels greasy within a day of washing.
• Large Flakes: Yellowish, larger flakes that stick to the scalp.
• Product Buildup: Hair feels weighed down by excess oil.
• Sebum Overproduction: Excessive oiliness on the scalp.

Quick Test:

1. Don’t wash your hair for two days

2. Press blotting paper against your scalp for 20 seconds.

3. Check the wet patch:

Small patch: Dry scalp.

Large patch: Oily scalp.

The post How to Prevent Dandruff During the Winter Season? appeared first on A2Z Lifestyles.