Many people think that avoiding fried food is enough to bring cholesterol down. It is a good first step, but cholesterol can also be affected by family history, diabetes, an underactive thyroid, excess weight and low physical activity.
Stopped fried food but cholesterol is still high?
Look at your complete lipid profile, including LDL, HDL and triglycerides, rather than only total cholesterol.
Add oats, barley, dal, chana, rajma, fruits and vegetables regularly. These foods help increase fibre, including soluble fibre that can help lower LDL.
Cut back on ghee, butter, cream, fatty meat and other foods high in saturated fat.
Avoid foods containing vanaspati or partially hydrogenated fats. Bakery and packaged foods can also be high in saturated fat, so check how often you are eating them.
Choose unsaturated oils, nuts and seeds more often in place of ghee, butter and other solid fats.
If triglycerides are high, cut back on sugary drinks, sweets and excess refined carbohydrates such as maida-based foods and very large portions of white rice.
Stay physically active regularly. Walking, yoga and strength exercises can all be part of an active lifestyle.
If your HDL is good but your LDL is high
A good HDL does not cancel out a high LDL. High LDL still matters. Focus on your overall diet, regular activity and the advice given by your doctor. Do not add extra ghee, butter or oil just to try to increase HDL.
The takeaway: Do not focus only on fried food or one number in your report. Look at your complete lipid profile and your overall health, then work on the habits that actually need changing.
Wellness Corner
Constipation Is Not Always About Fibre
When constipation happens, the first advice is usually, “Eat more fibre.”
Fibre can help, but it is only one part of the picture. Constipation can also be linked to not drinking enough fluids, low activity, ignoring the urge to use the toilet, changes in routine, or medicines such as iron tablets, some antacids and certain painkillers.
And if you suddenly add a lot of fibre, you may end up with more gas and bloating.
Try this simple checklist:
Drink enough fluids: This helps keep stools softer and helps fibre do its job. If your doctor has asked you to limit fluids, follow that advice.
Move every day: Even regular walking can help if low activity is contributing to constipation.
Do not ignore the urge: Repeatedly putting off going to the toilet can make constipation worse.
Give your body a routine: Try sitting on the toilet at a regular time, especially after breakfast. Give yourself enough time and do not rush.
Try a better toilet position: Place your feet on a small stool, lean slightly forward and avoid straining.
Increase fibre slowly: Add foods such as dal, chana, rajma, vegetables, fruits, oats and whole grains gradually instead of suddenly changing your diet.
If constipation keeps coming back or does not improve, speak to your doctor. Seek medical advice sooner if you notice blood in your stool, unexplained weight loss, vomiting or ongoing stomach pain.
Yoga Basics
Paschimottanasana: How to Bend Forward Without Straining Your Back
by Shwetha R, Lead Teacher, Yoga Circle
Paschimottanasana is a seated forward bend that stretches the back of your legs and body. The aim is not to touch your toes or bring your head to your knees. What matters is how comfortably you move, not how far you go.
Steps
Sit with your legs stretched out in front of you. If the back of your legs feels tight, keep your knees slightly bent.
Sit tall and relax your shoulders.
Inhale and raise your arms.
Exhale and bend forward from your hips. Go only as far as feels comfortable.
Hold your legs wherever you can comfortably reach, or use a belt around your feet.
Breathe normally for a few breaths, then slowly come back up.
Benefits
Improves flexibility in the back of the legs
Gently stretches the back and hips
Helps you become more comfortable with forward bending
What to avoid
Do not lock your knees, pull yourself forward with your hands or force your head towards your knees.
Stop if you feel sharp pain, numbness or tingling.
If you have osteoporosis, or back pain that gets worse when you bend forward, practise only with suitable support and medical guidance.
Remember: You do not need to touch your toes to do this pose well.
Smart Diet for Your Heart Health
by Madhura Paroolkar, Nutritionist, Yoga Circle
Why heart health matters
Your heart works continuously to pump blood, oxygen, and nutrients to every part of your body. Taking care of it helps support your energy, movement, and overall health as you age.
What does a heart-friendly diet look like?
More colour: Include different vegetables and fruits through the week.
More fibre: Oats, apples, dal, beans, chia seeds, and isabgol provide fibre. Soluble fibre may help lower LDL, the “bad” cholesterol.
Better fats: Limit trans fats and reduce frequent use of ghee, butter, cream, and fatty meat. Add small portions of almonds, walnuts, sesame, sunflower seeds, and pumpkin seeds instead.
Whole grains: Choose oats, brown rice, or millets more often.
Lean protein: Include dal, beans, curd, paneer in moderation, eggs, fish, or lean chicken.
Less excess salt: Your body needs some salt for fluid balance, nerves, and muscles, but excess salt can raise blood pressure. Taste your food before adding more.
Your heart is a muscle, and regular activity helps it work more effectively. Aim for around 30 minutes of comfortable movement, such as brisk walking, yoga, or a sport, as appropriate for you.
This is a celebration of your discipline and consistency that you’ve poured into your practice.
Rajkumari Meena DeviChandrasekharan Ambramoli
50 Class Milestone
Celebrating the commitment, consistency, and effort it took to get here.
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Community Voices
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Recipe Corner
Makhana and Banana Ice Cream by Heena Ahmed Ji (Circle Rasoi)
Ingredients
2 ripe bananas, sliced and frozen
½ cup makhana
¼ cup poha
2 tbsp roasted peanuts
1-2 tsp powdered jaggery
¼ tsp cardamom powder
2-3 tbsp milk, as needed
Method
Dry roast the makhana and poha separately until crisp. Let them cool.
Blend the makhana, poha, and roasted peanuts into a fine powder.
Add the frozen bananas, powdered mixture, jaggery, cardamom, and a little milk to a blender.
Blend until smooth and creamy. Add milk gradually, only as needed.
Serve immediately as soft-serve or freeze for 1-2 hours for a firmer texture.
Why this is good for you
Makhana, poha, peanuts, and bananas make this a naturally sweet and filling treat. Makhana and peanuts add texture and nutrients, while banana provides sweetness and a creamy consistency without needing much jaggery.
