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| - Last Updated on November 8, 2024 by Dr Priyamvada
Quick Take
A health website published a hindi article that says mixing dahi and jaggery can help reduce bad cholesterol. We fact checked the claim and found the claim to be False.
The Claim
A health website in their article claimed that consuming dahi with jaggery will help reduce bad cholesterol.
Fact Check
Can diet help reduce bad cholesterol naturally?
Yes, diet can significantly help reduce bad cholesterol (LDL) levels naturally. Here are some dietary changes that can contribute to lowering bad cholesterol:
1. Increase Soluble Fibre Intake: Foods high in soluble fibre, such as oats, barley, beans, lentils, fruits, and vegetables, can help reduce the absorption of cholesterol into your bloodstream.
2. Eat More Healthy Fats: Incorporate healthy fats, like those found in avocados, nuts, seeds, and olive oil. These can help lower LDL cholesterol levels.
3. Reduce Saturated Fats: Limit intake of saturated fats found in red meat, butter, cheese, and other full-fat dairy products. These fats can raise your total cholesterol levels.
4. Eliminate Trans Fats: Trans fats, found in many fried and commercially baked products, are particularly harmful as they can increase LDL cholesterol and lower HDL (good) cholesterol.
5. Add Omega-3 Fatty Acids: Omega-3s, found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, can help lower LDL cholesterol.
6. Increase Plant Sterols and Stanols: These substances, found in many plants and added to some margarine, orange juice, and yogurt drinks, can help block the absorption of cholesterol.
7. Choose Lean Proteins: Opt for lean protein sources like chicken, turkey, fish, and plant-based proteins instead of fatty meats.
8. Incorporate Soy Products: Soybeans and soy products, such as tofu and soy milk, can help reduce LDL cholesterol.
9. Limit Sugar and Refined Carbohydrates: High intake of sugar and refined carbohydrates can increase LDL cholesterol and triglycerides.
10. Drink Green Tea: Green tea contains compounds that may help lower cholesterol levels.
Additionally, maintaining a healthy weight, exercising regularly, and avoiding smoking can complement dietary changes to help manage cholesterol levels effectively. Always consult with a healthcare provider before making significant changes to your diet, especially if you have existing health conditions.
Is it possible to reduce cholesterol by consuming dahi and jaggery together?
Consuming dahi (yogurt) and jaggery together may have some potential benefits for cholesterol levels. But there is no research paper that talks about these combinations and their role in reducing bad cholesterol. The probiotics in yogurt can help increase the production of beneficial short-chain fatty acids, which may reduce cholesterol levels, while the antioxidants in jaggery can reduce oxidative stress and inflammation in the body. However, it is essential to consume both in moderation, as jaggery is a natural sweetener that contains a significant amount of sugar. Additionally, the quality and type of yogurt and jaggery used can impact the effectiveness of this combination.
Lastly, while consuming dahi and jaggery together may have some potential benefits for cholesterol levels, it is crucial to consider individual factors and consume both in moderation. A well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is still essential for maintaining overall health and cholesterol levels.
Dr Swati Dave explained that simply eating a combination like dahi with jaggery after a rich meal full of curries, rice, and ice cream will not reduce bad cholesterol. To effectively reduce bad cholesterol, one should focus on increasing their good cholesterol, which can be achieved through regular exercise and a healthy diet. While individual healthy foods might help, she has never heard of any such specific combination being effective on its own.
Sometimes people also go to an extent of saying that cholesterol is actually good for health, the higher the better. But, this is misleading. While cholesterol is vital, too much of LDL cholesterol is a risk factor for heart diseases.
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