Can Millets Help Reduce Cholesterol? What Science Says?

In the case of fighting the rising tide of cardiovascular diseases and high cholesterol, natural and effective solutions are sought in the simplest, safest and tastiest of dietary elements. And, using millets for cholesterol is the best option. 

Cholesterol-related cardiovascular diseases are spreading rapidly and affecting millions of people worldwide. People increasingly live lifestyles that centre around consumption of processed foods and a serious lack of physical activity, meaning that high cholesterol has become something of a normal occurrence in most households, leading us to look to natural remedies as a means of heart health. 

Well-known in Asian and African households for their small size and high nutritional content, millets are now being hailed as a scientifically validated and powerful weapon in the fight against cholesterol and high blood pressure. 

Understanding Cholesterol: LDL, HDL & Why It Matters

Can millets reduce cholesterol? 

The answer lies in understanding Cholesterol. It is a fatty, waxy substance in the blood that is essential for the hormones and cell membrane production, but isn’t all of it the same. 

Types of cholesterol:

1. Low density lipoprotein (LDL)

 Referred to as “bad cholesterol” builds up in the walls of our blood vessels, causing a sharp reduction in blood flow. Coming from the opposite direction, 

2. High density lipoprotein (HDL) 

Known as “good cholesterol, ” cleans out the surplus cholesterol from the body’s blood vessels, dumping it straight into the liver, sending it packing. 

3. Very low density lipoprotein (VLDL) 

This is basically a carrier of triglycerides and has been known to cause the build-up of arterial plaque. 

How Millets Help Reduce Cholesterol – What Research Says

A large systematic review and meta-analysis conducted by the International Crops Research Institute for the Semi-Arid Tropics (ICRISAT) in collaboration with scientists, analyzed 19 studies that together involved almost 900 people. 

When investigating the cholesterol-lowering capabilities of millets, they found an overwhelming amount of evidence that millets really do lower cholesterol in the body. 

After looking at the results, the researchers noticed that consuming millets for just three weeks to four months could cut down total cholesterol levels, triglycerides, LDL cholesterol and VLDL cholesterol by eight, nine-and-a-half, ten and nine percent, respectively. 

Four studies showed that millet consumption can even normalise cholesterol levels, taking levels down from approximately 215.8 milligrams per decilitre to less than 200. These kinds of drops are basically on a par with what we see with some prescription medications. 

Another positive aspect of millet consumption is that it gives a boost to HDL, the good kind of cholesterol. In fact, the research found that HDL levels went up by around six percent. What's more, the researchers observed that millets' LDL-lowering effects become more efficient over time, and the cumulative heart benefits can be quite striking.

Also read: Best Millet for Diabetic Patients in India: A Complete Guide

Best Millets for Lowering Cholesterol (Based on Scientific Evidence)

When it comes to the best millets for lowering cholesterol, research has led to the identification of several varieties that show significant benefits. 

1. Foxtail millet:

Foxtail millet, stands out for its high content of magnesium, a mineral that's necessary for heart health and controlling blood cholesterol, and is now one of the best studied millet types. 

Regular consumption of about fifty grams of foxtail millet a day for six weeks produced major improvements in insulin resistance and inflammation indicators, which are critical elements in cholesterol regulation. Its digestion rate is slow and its relatively small effect on blood glucose, or glycemic index, helps give a general lift to lipid profiles. 

2. Finger millet:

Finger millet, or Ragi, was the standout grain in a number of cholesterol studies analyzed by the ICRISAT, being a prime source of calcium that has heart-protective antioxidants and lots of fiber, and covers all aspects of cardiovascular health. 

Research from 21 days to many months long confirmed that finger millet use knocks down total and bad LDL cholesterol, and keeps the good HDL levels in check. 

3. Pearl millet:

Pearl millet, or Bajra, brings a massive amount of fiber and magnesium to the party and absolutely decimates LDL cholesterol levels, boosting HDL levels in the process. Its very low glycemic index means a smooth release of glucose that indirectly helps maintain healthy cholesterol levels by stopping insulin resistance.

Studies show that pearl millet can be very effective in cutting weight and suppressing hunger, both of which are also keys to lowering cholesterol levels. 

4. Barnyard millet: 

The high iron and fiber content of Barnyard millet sends blood pressure stabilizing, reduces triglycerides, and was found to specifically chop down VLDL and LDL cholesterol. Coming racing into the picture late in the day, its rapid cooking and mild flavor make it easy to integrate into almost any dish. 

5. Little millet:

Little millet brings high levels of fibre and magnesium that knock out both cholesterol and indigestion issues, its blend with other millets in clinical trials had a major hand in the general drop in cholesterol levels observed in a lot of studies. The antioxidants in little millet are also a bonus, shielding the heart from the effects of high cholesterol.

Other Heart-Healthy Benefits of Eating Millets Daily

The cardiovascular benefits of millets go beyond just cholesterol reduction, and in fact address lots of other risk factors too. 

In the section, we will also cover the key millets benefits for cholesterol

1. Blood pressure regulation:

Research shows that millets reduce systolic blood pressure by 4% and diastolic by 5%. The high magnesium in millets relaxes blood vessels and gets blood flowing, and the potassium kicks out sodium and knocks out unhealthy blood pressure. The one-two punch of lowering cholesterol and blood pressure makes millets basically a guarantee for cardiovascular protection. 

2. Weight management and BMI reduction:

Weight loss and BMI reduction is considered one of the key millets benefits for cholesterol. The high fibre in millets fills you up and makes you eat less, and slow-digesting carbs won’t send your blood sugar rocketing out of control and trigger hunger. Pearl millet porridge is especially effective at making you feel full. 

3. Inflammation and Oxidative Stress Reduction

Inflammation and oxidative stress are two major contributors to cardiovascular disease development and millets are armed with a shield of phytonutrients and antioxidants that take care of these nasty issues. 

When it comes to heart health, studies on foxtail millet show a marginal but notable reduction in inflammatory markers just six weeks into its consumption. A reduction that shields arterial walls from damage and thwarts the progression of atherosclerosis. 

4. Superior Fatty Acid Profile

The nutritional profile of millet was found to have 2-10 times higher levels of heart-healthy unsaturated fats, outperforming the refined wheat and milled rice. This fat profile is almost on par with the health benefits of olive oil. 

Also read: Top 5 Millet Breakfast Ideas for Weight Loss

How Much Millet Should You Consume for Cholesterol Control?

Scientific studies provide a crystal-clear guidance on the dosage of millet consumption

1. Recommended daily intake:

When it comes to reducing cholesterol, studies have found that 50 grams of millet a day, roughly a third of a cup dry or one cup when cooked, for 21 to 4 months can be very effective in lowering it. Coming up against a higher intake can be challenging, but it’s possible to work up to this amount, allowing your body to adjust to the fibre

2. The 10-day rotation protocol:

Nutritionists now recommend a 10-day rotation to make sure that we get the most out of millet. One popular way to do this is to alternate between five types of millet. Little millet, kodo millet, barnyard millet, foxtail millet, and browntop millet, over ten days. This rotation is basically a guarantee that we get the exclusive heart-protective benefits of each type of millet, and avoids the monotony. 

3. Timeline for Cholesterol Improvement

Research shows that the most noticeable cholesterol reductions appear within three weeks of regular millet consumption. More impressive results show up after six weeks to four months. Studies show that the positive effects continue, with one cross-sectional study revealing benefits even two years down the line.

Healthy Millet-Based Snack & Meal Ideas for Heart Health

In this section, we will throw insights on the best millets for heart health. 

1. Breakfast options:

When it comes to adding millet to your diet you don't have to be a culinary genius, the traditional Indian dish foxtail millet dosa is a great way to get started. Pairing the cholesterol lowering properties of fermented millet with any vegetables makes for a fantastic breakfast. 

Millet porridge is basically a perfect replacement for oatmeal, knocks out hunger and shields the heart. If you are heading home from a long day, a savoury foxtail millet upma loaded with vegetables and herbs is the perfect answer. 

2. Main meals:

For main courses, the combination of millet and lentils in foxtail millet khichdi gives you a complete protein meal that's considered one of the best millets for heart health. Swapping out rice for any millet variety in regular dishes gives you a massive boost of fibre and goodness. Millet flour is also a great way to lower the cholesterol in your rotis and chapatis. 

3. Heart healthy snacks

Well-known snacks, such as millet-based crackers, millet cookies, trail mix and puffed millet, all of these are fantastic for providing a quick and easy way to keep your cholesterol in check.

Precautions: Who Should Not Consume Too Many Millets?

The persona who should not consume too many millets include the following

1. Thyroid considerations:

People with hypothyroidism or other thyroid disorders, can be affected by the goitrogens in millets, especially pearl millet. 

Coming from this, those individuals should use moderation when consuming millets and make sure they're getting enough iodine from other sources, and that their millet is properly cooked, and soaked as much as possible to cut down the goitrogenic effects.

2. Digestive sensitivity

The high fiber content in millets that makes them so good for cholesterol can cause discomfort, bloating and gas for a lot of people, especially when they gorge on them without drinking enough water. People who have delicate stomachs should start by eating tiny amounts and gradually increase their intake as their bodies get used to it. 

3. Medication interactions

It's also a good idea for people taking cholesterol-lowering medications to check in with their doctors before drastically changing their diets. The combination of the medication and the effects of the millet could require adjustments to the dosage of either the medication or the millet, or both

Why Millets Are a Smart Choice for Better Heart Health

Regarding heart health, the data tells us that millets are a superior dietary intervention, and have been shown to have a marked impact on cholesterol levels. 

Research shows a 8-10% decrease in harmful LDL cholesterol, a boost in protective HDL levels, blood pressure lowering and weight reduction are all the heart health benefits that millets provide. When compared to refined grains, millets stand out in nutritional profile and have earned a place as a staple in any cooking. 

Taking 50 grams of these nutritious grains, in its varied forms, per day is essentially guaranteed to bring back to the fore a wide array of proven cardiovascular benefits.

FAQs

1. Do millets really help lower cholesterol as per scientific studies?

When considering the role of millets in cholesterol reduction, the data shows that these ancient grains have a pronounced ability to help lower cholesterol,

2. Which type of millet is best for reducing LDL cholesterol?

When looking for the best type of millet to lower LDL cholesterol, Foxtail millet, finger millet and barnyard millet showed to be the front runners.

3. How long does it take to see cholesterol improvement after eating millets?

Since visible reductions in cholesterol may start to show in the 21-day mark after regular millet intake, and more substantial improvements show up at the six week to four month mark. 

4. Can people with heart disease safely eat millets every day?

When it comes to people with heart disease, millets are a safe and nutritious addition to the diet, and the research backs it up by showing that they can cut down on heart disease risk factors such as bad cholesterol, blood pressure, and inflammation. 

5. Are millet snacks effective for cholesterol control?

When it comes to taking control of your cholesterol, millet-based snacks are a good idea as long as they are made with very little extra fat, and are part of a larger diet that includes lots of whole millet grains. 

6. Is millet better than oats for lowering cholesterol?

Well-known for lowering cholesterol, oats and millets both do a great job, but in different ways. Oats contain beta-glucan soluble fibre that knocks out LDL or 'bad' cholesterol, but millets deliver a cocktail of compounds that include different fibres, plant sterols, and policosanols.