Eat this! Cholesterol-fighting foods

Don't eat this, that and the other says the doctor. When you have cholesterol, everyone has a suggestion regarding what you cannot eat. But not one of them can tell you what you should eat!

Nutritionist Gauri Durve advises you on some foods that actually fight and help lower cholesterol.

All fresh fruits such as apples, bananas, pears, watermelon, lemons, and oranges are good. Fruits are low in saturated fats and have no cholesterol at all. A daily intake of fruits will lower cholesterol and flush the toxins out of your system.

Apples in particular are rich in antioxidants and fibre. They help lower bad cholesterol and raise good cholesterol.

Like fruits, all vegetables are good. However the best ones are the dark greens like spinach, fenugreek, ladyfingers and broccoli.

These vegetables are rich in iron, proteins and antioxidants that help purify the blood, keep your weight in check and lower cholesterol.

Fish has Omega 3 fatty acids that help prevent blood from clotting. It also has Vitamin B3 that helps lower bad cholesterol while increasing good cholesterol.

Besides a low fat content, lean meats have Vitamin B3. Substitute whole meats with lean meat and watch your bad cholesterol decrease.

Black beans, dal, rajma and kala channa are high in dietary fibre, which helps lower cholesterol.

Brown rice, 100% whole wheat bread, whole grain breakfast cereals, oatmeal and whole oat have a good source of Vitamins B and E, fibre, iron, magnesium and antioxidants.

Besides copper, barley is rich in dietary fibre that helps lower bad cholesterol.

Soy is rich in protein and fibre. It is also low in saturated fats and has no cholesterol at all. The protein helps lower the bad cholesterol and prevents heart disease. Soy nuggets are available but you can also have them as soya vadi, soya granules and flavoured soy milk.

You can also mix 10% of soya flour in wheat flour while making your rotis. This way, you can be sure of your daily intake of protein and fibre.

Almonds are a rich source of proteins, Vitamins B3 and E, calcium and monosaturated fats that decrease bad cholesterol.

Walnuts contain Omega 3 fatty acids, Vitamins B and E, and fibre, which increase good cholesterol.

Peanuts are rich in Vitamin E, protein, fibre, copper, calcium and monosaturated fats that are known to lower bad cholesterol.

Cashews are high in monosaturated fats, copper and calcium, which help decrease bad cholesterol.

However, keep a check on the quantity of nuts you eat.

Honey contains antioxidants that help lower cholesterol. This will be beneficial as part of a balanced diet.

Psyllium is a European plantain whose seeds are sometimes added to food as a dietary source of soluble fibre. This helps lower bad cholesterol.

Remember, when cooking foods bake, boil, grill, shallow fry (minimal oil), roast or poach. These methods involve minimal or no oil and preserve the natural proteins in food.