Cholesterol Management

Cholesterol management requires a balanced approach that includes diet, lifestyle changes, and sometimes herbal or medical interventions. Below is a comparative approach from modern medicine and Ayurveda.

Diet for Cholesterol Management

We should increase the following foods in our diet:

• High-fiber foods: oats, beans, lentils, apples, pears, fruits, vegetables, whole grains with added sugars
• Healthy fats – nuts, seeds, olives, fatty fish, olive oil, avocados,
• Garlic – helps lower LDL and improve blood circulation.
• Turmeric – has lipid-lowering properties.
• Fennel – helps reduce cholesterol absorption in the intestines.
• Coriander – acts as a diuretic and removes excess toxins.
• Neem – rich in antioxidants and vitamin C, supports liver function.
• Cinnamon (Cinnamomum verum) – Regulates blood sugar and cholesterol levels. Lowers LDL and triglycerides.
• Basil (Ocimum sanctum) – A stress-induced cholesterol-lowering herb. Reduces LDL oxidation and arterial plaque formation.

• Unsaturated fats (healthy fats)

Unsaturated fats are liquid at room temperature. They help lower bad cholesterol and support heart health.

• Olive oil
• Avocado
• Nuts (almonds, cashews, peanuts)
• Omega-3 fatty acids
• Fatty fish (salmon, mackerel, sardines)
• Flaxseeds
• Walnuts
• Omega-6 fatty acids:
• Sunflower oil
• Corn oil
• Soybean oil
• Sesame seeds

How Heen Bovitia helps in cholesterol management

• Reduces LDL
• This plant contains bioactive compounds that help in reducing LDL, which contributes to the formation of arterial plaque.
• Regular consumption helps in increasing the production or promotion of HDL, which protects against heart disease.
• High antioxidant content (flavonoids and polyphenols) prevents atherosclerosis.
• Supports liver function
• Can successfully control blood cholesterol levels and fat deposits in the liver.
• Can also reduce obesity by removing unnecessary fat from the body.
• Controls diabetes and blood sugar levels.
• Cures hemorrhoids.
• Cures jaundice.
• Provides resistance to cancer.
• Strengthens the immune system and fights germs.
• Increases appetite.

Herbal Remedies

• Guggulu – A powerful lipid-lowering herb that reduces LDL and triglycerides.
• Kumbuk – Strengthens the heart and improves lipid metabolism.
• Trikatu (black pepper, ginger, ginger) – Improves metabolism and reduces the accumulation of kala doshas.
• Ashwagandha – Helps reduce cholesterol imbalances caused by stress.
• Triphala – A medicine that improves digestion and removes ama (toxins)

External Treatments

• Abhyanga (oil massage) – Daily self-massage with warm sesame oil improves blood circulation and metabolism.
• Panchakarma therapy – detoxification treatments such as laxatives and vasti
• Ayurveda specifically recommends the following activities to maintain good health.
  • Dinacharya (daily routine):
• Wake up early to balance metabolism (Brahma Muhurta).
• Drink warm water with lemon or Trikatu (dried ginger, black pepper, and turmeric).
• Regular Abhyanga (oil massage) with sesame or mustard oil to improve blood circulation.
• Engage in Pranayama (breathing exercises).
• Yoga asanas: Surya Namaskar, Bhujangasana, Dhanurasana, Vajrasana, and Ardha Matsyendrasana.
• Fast once a week to improve metabolism (Langhana therapy).

Foods to Avoid

• Processed and deep-fried foods
• Sugary foods and refined carbohydrates
• Saturated fats (not very healthy)

Saturated fats are solid at room temperature. Excessive consumption can raise LDL cholesterol levels.

• Butter
• Ghee
• Pork
• Cheese
• Fatty meats (beef, pork, lamb)
• Chicken skin
• Coconut oil
• Palm oil
• Cocoa butter

Lifestyle changes

• Exercise regularly
• Exercise (workout) – helps balance the doshas and burn excess fat.
• Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling, or swimming).
• Include strength training exercises at least twice a week to increase metabolism.
• Include daily movement – ​​take the stairs, walk after meals, have sex, or do muscle-stretching exercises.

• Maintain a healthy weight
• Losing even 5-10% of your body weight can significantly lower your cholesterol levels.
• Avoid fast food and focus on a sustainable, balanced diet.

Quit smoking and cut down on alcohol

• Quit smoking – it lowers LDL (bad cholesterol) and increases HDL (good cholesterol).
• Limit alcohol – excess alcohol raises triglyceride levels.

Stress management

• Engage in hobbies or activities that help you relax.
• Ensure 6-8 hours of quality sleep per night.
• Practice relaxation techniques such as yoga, meditation, or deep breathing
• Yoga poses:
• Surya Namaskar (Sun Salutation)
• Matsyasana (Fish Pose)
• Bhujangasana (Crown Pose)
• Setu Bandhasana (Bridge Pose)
• Pranayama