While the pronounced belief globally is that statins are the one-stop shop for all cholesterol problems, cardiologists are not shy to admit that the drug alone cannot work wonders — it needs to be accompanied by a major lifestyle change.
Dr OP Jadhwani, a Mumbai-based cardiologist, affirms that statins taken without proper food regulation and a fitness regime are not going to mean much. "Lifestyle changes are extremely important to cholesterol control, especially smokers. The harm that it does to a body is underestimated by smokers," he warns.
Another Mumbai-based cardiologist also confirms that while statins do the initial job of bringing cholesterol down, other factors support a healthy body. "Food rich in fats such as cheese, is a big no," he says. "Because, besides gaining cholesterol from foods, our liver and intestines also produce cholesterol. The fight is between good and bad cholesterol."
Nutritionists think on the same lines. Ryan Fernando, a Bangalore-based nutritionist, tailors anti-statin diets, using natural statins to bring down cholesterol. "Offhand, red rice yeast and fenugreek are some of the ingredients that work wonders for cholesterol. However, they must be taken under supervision," Fernando warns.
Many of Fernando's family members are doctors and he often chides them for prescribing statins. "I don't agree with the rampant prescription," he says. "The side effects such as muscle and liver damage and also memory loss, cannot be taken lightly." Fernando suggests including beans, oats, fenugreek, turmeric and garlic, and cutting off high-cholesterol foods such as cheese from the daily diet. He also recommends a good handful of almonds and pistas. "I talk about red yeast rice because it has mycostatin, but it needs to be taken under supervision," he adds.
Fernando has prepared a special diet plan for DNA readers which is available on the DNA website (www.dnaindia.com).
Even as doctors and nutritionists push for a better lifestyle, the popularity of statins is on the upswing globally. Fresh studies are only pushing for upping Statin prescription. "There is no doubt that statins is an important drug that not only brings cholesterol down but also keeps cardiovascular diseases (CVDs) at bay, and also strokes," argues Dr Jadhwani.
Researchers at Imperial College of London and the University of Leicester and published a paper in JAMA (the Journal of the American Medical Association) last month which said that at least 12,000 deaths in the UK are averted by statins. And those with higher CVDs stand to benefit more.
"While changing your diet is a good thing," chief researcher Professor Kausik Ray of Imperial College was quoted saying in a journal abroad, "it may not be enough for those patients who are already in high-risk groups – such as those with heart disease. Here, statins provide additional benefits over and above lifestyle. It doesn't matter how patients get to this point – through obesity, smoking, genetic risk factors – what we know is that once you have one heart attack or other cardiovascular events, you are at much higher risk of more events in future, and that lowering your LDL cholesterol levels is key to improving outcomes."
However, another research paper published in the British Medical Journal in September 2018 on participants older than 74 years without Type 2 diabetes, found that statin treatment was not associated with a reduction in atherosclerotic (narrowing of arteries) CVD or in all-cause mortality, even when the incidence of atherosclerotic CVD was statistically significantly higher than the risk thresholds proposed for statin use. In the presence of diabetes, statin use was statistically significantly associated with reductions in the incidence of atherosclerotic CVD and in all-cause mortality. This effect decreased after age 85 and disappeared in nonagenarians.
The diet to reduce cholesterol has been prepared by nutritionist Ryan Fernando exclusively for DNA readers.
Diet
- On Waking Up – 6:30 AM Calories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Early Morning – 7:00 AM Calories
- Peach 74.0
- Breakfast – 8:00 AM Calories
- Milk (Low Fat) 125.0
- Quaker Oats (45 g- Added to milk) 117.0
- Almonds. (Added to oats porridge) 30.0
- Dried Apricot (Added to oats porridge) 48.0
- Supplement – 8:15 AM Calories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Chicken Continental (150 g)294.0
- Roasted Vegetable Salad (200 g- Baby Corn, Broccoli, Capsicum, Mushrooms)103.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Evening Snack – 6:00 PMCalories
- Oranges ,Fresh37.0
- Fig (Dried)'24.0
- Pistachios31.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- Egg Curry. (150 g- Using 2 egg whites)138.0
- Carrot Subzi.71.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- Plain Yoghurt (Skim Milk)56.0
- During Workout – 9:00 PMCalories
- Lemon water (unsweetened) (750 ml).0
- Chia Seeds (1 Tsp- Added to Lemon water)13.0
- Post Workout – 10:00 PMCalories
- Water.0
- GNC / 100% Whey Protein Amplified (Added to Water)65.0
- Dried Prunes40.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Tuesday
- On Waking Up – 6:30 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Early Morning – 7:00 AMCalories
- Plum72.0
- Breakfast – 8:00 AMCalories
- Herb Cheese & Roasted Capsicum Sandwich286.0
- Boiled Egg75.0
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Chicken Breast (Traditional Roasted) (Grilled)256.5
- Quick and Easy Stir Fry (100 g)127.0
- Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes)37.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Snack – 6:00 PMCalories
- Peach37.0
- Fig (Dried)'24.0
- Pistachios31.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- Red Lentil Curry (100 g)96.0
- Grilled mushroom (100 g- To make mushroom bell pepper stir fry)39.0
- Red Bell Pepper Chopped (Raw/salad) (100 g- Added to mushroom)20.5
- Plain Yoghurt (Skim Milk)56.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- During Workout – 9:00 PMCalories
- Lemon water (unsweetened) (750 ml).0
- Chia Seeds (1 Tsp- Added to Lemon water)13.0
- Post Workout – 10:00 PMCalories
- Water.0
- GNC / 100% Whey Protein Amplified (Added to Water)65.0
- Dried Prunes40.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Wednesday
- On Waking Up – 6:30 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Early Morning – 7:00 AMCalories
- Oranges ,Fresh37.0
- Breakfast – 8:00 AMCalories
- Multigrain Bread (Toasted)207.0
- Colorful Healthy Omelette (Using 2 egg whites along with veggies)177.0
- Navy Beans (1 tbsp- Baked beans- Added to toast)52.6
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Red Thai Vegetable Curry160.5
- Chicken Bites (150 g)185.0
- Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes)37.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Snack – 6:00 PMCalories
- Oranges ,Fresh (Medium)37.0
- Fig (Dried)'24.0
- Pistachios31.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- French Bean and Chana Dal Stir-fry84.0
- Vegetable Kofta Curry147.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- Plain Yoghurt (Skim Milk)56.0
- During Workout – 9:00 PMCalories
- Lemon water (unsweetened) (750 ml).0
- Chia Seeds (1 Tsp- Added to Lemon water)13.0
- Post Workout – 10:00 PMCalories
- Water.0
- GNC / 100% Whey Protein Amplified (Added to Water)65.0
- Dried Prunes40.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Thursday
- On Waking Up – 6:30 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Early Morning – 7:00 AMCalories
- Peach74.0
- Breakfast – 8:00 AMCalories
- Multigrain Bread (Toasted)207.0
- Scrambled egg (Using 2 egg whites)92.4
- Boiled Vegetables (150 g- Added to scrambled eggs)88.5
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Quick Chicken Stir Fry (150 g)210.0
- Mixed Vegetable Stew (150 g)165.8
- Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes)37.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Snack – 6:00 PMCalories
- Oranges ,Fresh (Medium)37.0
- Fig (Dried)'24.0
- Pistachios31.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- Khatti Mithi Dal with Vegetables (100 g)71.5
- Bharva Baingan (100 g)72.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- Plain Yoghurt (Skim Milk)56.0
- During Workout – 9:00 PMCalories
- Lemon water (unsweetened) (750 ml).0
- Chia Seeds (1 Tsp- Added to Lemon water)13.0
- Post Workout – 10:00 PMCalories
- Water.0
- GNC / 100% Whey Protein Amplified (Added to Water)65.0
- Dried Prunes40.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Friday
- On Waking Up – 6:30 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Early Morning – 7:00 AMCalories
- Plum72.0
- Breakfast – 8:00 AMCalories
- Carrot and Green Peas Sandwich. (2 Set- Use multigrain bread)410.0
- Cheese Slice (1slice)' (Added to each sandwich set)65.0
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Barbequed Thai Style Chicken (150 g)213.8
- Roasted Vegetable Salad (200 g- Lettuce, Capsicum, cherry tomatoes)206.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Snack – 6:00 PMCalories
- Plum72.0
- Fig (Dried)'24.0
- Pistachios31.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- Dal Moong (100 g)52.0
- Capsicum Tomato Sabzi.60.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- Plain Yoghurt (Skim Milk)56.0
- During Workout – 9:00 PMCalories
- Lemon water (unsweetened) (750 ml).0
- Chia Seeds (1 Tsp- Added to Lemon water)13.0
- Post Workout – 10:00 PMCalories
- Water.0
- GNC / 100% Whey Protein Amplified (Added to Water)65.0
- Dried Prunes40.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Saturday
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- On Waking Up – 9:00 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Morning Snack – 9:30 AMCalories
- Oranges ,Fresh37.0
- Breakfast – 10:00 AMCalories
- Milk (Low Fat)125.0
- Quaker Oats (45 g- Added to milk)117.0
- Almonds. (Added to oats porridge)30.0
- Dried Apricot (Added to oats porridge)48.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Ridgegourd Curry (Torai)99.0
- Grilled Steak (150 g- Chicken)217.5
- Crunchy Vegetable Salad (100 g- Lettuce, Capsicum, cherry tomatoes)37.0
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Snack – 6:00 PMCalories
- Mediterranean Couscous Cabbage Rolls167.0
- Dinner – 8:30 PMCalories
- Phulka (Small).204.0
- Arhar Dal with Green Garlic151.0
- Palak Baby Corn Subji85.0
- Nutri Salad (100 g- Tomatoes/ Cucumber)62.0
- Plain Yoghurt (Skim Milk)56.0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
Sunday
- Supplement – 8:15 AMCalories
- GNC/Mega Men..0
- GNC / Ultra Triple Strength Omega 1000 EPA & DHA!10.0
- On Waking Up – 9:00 AMCalories
- Lemon water (unsweetened) (200 ml).0
- Ginger (grated, raw). (Added to Lemon water)2.0
- Morning Snack – 9:30 AMCalories
- Apricots74.0
- Breakfast – 10:00 AMCalories
- Baked Beans on Bread (Toasted- Use multigrain bread)315.0
- Cheese Slice (1slice)' (Added to each toast)65.0
- Morning Snack – 10:30 AMCalories
- Fruit Salad (200 g)93.1
- Pumpkin Seeds (Roasted no salt) (1 tsp- Added to Fruit)26.0
- Cinnamon Powder. (2 Pinches-Sprinkle over the fruit).0
- Beverage – 11:30 AMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Lunch – 1:00 PMCalories
- Brown Rice (Long Grain, Cooked)166.5
- Chicken Cafreal250.5
- Mushrooms and Green Beans (Curry/stir fry) (150 g- curry)132.0
- Collard Greens Salad (100 g)56.1
- Beverage – 4:30 PMCalories
- Green Tea4.0
- Lime (A Wedge- Squeeze over green tea)5.0
- Evening Snack – 6:00 PMCalories
- Crunchy Vegetable Wrap (100 g)91.5
- Navy Beans (1 Tbsp- Added to Wrap)52.6
- Dinner – 8:30 PMCalories
- REWARD MEAL..0
- Post Dinner – 11:30 PMCalories
- Peppermint Tea.0
- Walnuts (1 whole)34.0
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