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How To Lower Your Cholesterol In 7 Days - Top Nutrition Hacks | Dr. Rupy Aujla

The Doctor's Kitchen

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Get these 5 anti-inflammatory spices in your diet each day: tdk.link/inflammation

Hey everyone! Today, we’re talking about cholesterol and how a few smart food choices can make a real impact.

Can you lower cholesterol in just a week? Maybe not entirely, but studies show that a heart-healthy diet, like the Portfolio Diet, can drop LDL cholesterol by up to 17% in a few weeks. (Source - PMID: 29807048)

And it’s not just about lowering cholesterol levels. Following a diet like this can also reduce your risk of heart disease by 11-14%–all through what’s on your plate.

In today’s video, I share 5 simple food tips to help you start lowering cholesterol today.

…and don’t forget to share with anyone who might benefit!

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20 Comments

@KiranMandalia-k1i 5 months ago

Whole grains, buckwheat oats, quinoa, brown rice, barley ,millets ,spelt, rye ,
Seeds and nuts

@MaggieLabenske-kf6hi 1 year ago

Just wanna say I’m now 80 years old and I I’m healthier than I have been in last 20 years and enlarged part that’s because of you. I’ve been listening and watching your podcast for the last couple of years and learned so much know that you’re appreciated.

@T.LShields 4 months ago

I reduced my cholesterol fast...I ate oatmeal ( I didn't eat the suggested oatmeal) I ate the instant oatmeal and it has sugar in it .. Walnuts daily ( the recommended amount). I don't eat meat everyday. When I eat meat it's fish, chicken, tuna, salmon ..whole wheat bread. ...brown rice .. vegetables. Beans.Not a lot of carbs, no processed food, very rarely fast food
I think the WALNUTS and Oatmeal were the main food that lowered my cholesterol

@carolwong9279 10 months ago

I am a nephrologist and follow a plant based diet. My husband's cholesterol was up to 223, LDL 124 and TG 354. His doctor was going to start a statin but wanted to repeat his labs to confirm the results. So I put my husband on a 100% whole food plant based diet for 6 days and he dropped his cholesterol to 173, LDL to 95 and TG to 214. He now limits animal products 3 times per week. His cholesterol has continue to drop to 152. His doctor was shocked.

@Survenant 10 months ago

A minestrone soup with a lot of red kidney beans and turkey or chicken breast, is my favourite winter meal.

@margaretmarshall3645 3 months ago

I have become a believer in beans for lowering LDL cholesterol! Magical fruit indeed. 8 months ago, my doctor wanted me to start statins because my LDL was up to 147. Triglycerides were at 111, high for me. HDL 68. I made ONE change to my diet, which was to start eating black bean and cheese burritos for lunch about 2/3 of the time, on low carb tortillas and with lots of veggies and a little sour cream and salsa. This replaced my other standard lunch, a big salad with assorted veggies and some feta and nuts. My LDL is now down to 105, trigs 48, and HDL still good at 67. I did NOT try the statin, and I’m not going to now! Yay beans! I had been staying away from them because of the carbs, but I won’t after this.

@vittoriaconn958 3 months ago

I'm going to be 70 this year and have just been diagnosed with moderate to severe stenosis of a vertebral artery. I do NOT want to take statins, and I came here to find healthier ways of reducing cholesterol. You explanation of how plaques form inside arteries via inflammation and scarring is the clearest I've ever heard. Thank you. (Btw, coming off a predominantly carnivore diet, and my triglycerides and LDL show it. That was a really stupid move on my part.)

@rosemaryclarke6250 11 months ago

Beans, beans and more beans. Seeds, seeds, nuts nuts . What a life!!

@RainyDaySprite 1 year ago

Fish goes well with beans. Add tomatoes or lemon, or both, along with fish or shellfish.

@libitard 2 months ago

I dropped my LDL-C from 117 to 77 in 4 weeks. Saturated fat <= 17g, no wheat, no dairy. Fish, white meat chicken, soluble fiber, fish oil <= 60 net carbs. Whole Foods, nuts and seeds. Triglycerides 46.

@jenniferstrickland95 1 year ago

Awesome episode. I was so happy to hear the part about beans. I am a huge advocate of consuming beans. I was even on a trivia game show the Floor and my category of expertise was beans legumes and pulses. I told America they should all be eating chickpeas! 😂

@krista7259 6 months ago

The most important thing I did to lower my cholesterol is to eliminate coconut milk. I love curry but coconut milk can seriously throw off the health benefits. It still tastes very good w/o coconut milk. I wish Dr would take it out of his recipe which is an excellent recipe w/o all of that saturated fat.

@jojow8416 1 year ago

A GREAT breakfast is Steel cut oats, ground Flax Seed, Pureed lentils, mixed fruit (raisins, blueberries, strawberries, apple), coconut oil, a lot of cinnamon, ginger, cardamom, allspice, cloves and some dehydrated, then ground green vegetable mixture.

@oneroughsketch 1 year ago

Using a pressure cooker means that you can cook pulses on the same day 😊

@julia27bir 11 months ago

Great Video Doc

@bvrod 6 months ago

I prefer the term food “strategy”. It implies that there is a degree of critical thinking related to your over lifestyle choices. It is not just food. It is exercise and sleep and requires a degree of timing. This boils down to strategies and good planning to execute on. When we focus hard on just one element we do not strengthen its effect as much as possible. Consequently we believe it is not as effective as we think and diminish its influence.
“Hack” on other hand suggests shortcuts and generally, in my experience, are simply not sustainable.
In short, the balancing of food,exercise, sleep is more effective, even when relaxing each or all of them, than focusing or going hard on just one.

Content from your channel is excellent! Thanks.

@rohinichandrashekar9508 1 year ago (edited)

1) Are dals (pulses?) as good as beans? 2) And are wholegrain fermented batters and flours (if made at home) equally beneficial, as in Indian dosas and idlis?

@stephanosgavrielidis9334 1 month ago

I did it in a month from 127 to 96 portfolio diet ❤

@suejameson1517 1 year ago

Fantastic tips. I do some anyway but am soaking my nuts right now! And I will grate tempeh. I love tofu but struggle with tempeh. Thanks from Australia!

@carrieanneartsco 5 months ago

When I eat grains and legumes I feel sick and bloated. My pant size goes up 2-3 sizes. When I eat keto carnivore I feel leaner, more energetic and less food noise. I do, however have bad cholesterol numbers. I find the conflicting evidence so confusing. I’m making some of these recipes now, but I don’t feel good 😢