Cardiologist Approves 6 Foods That Help Lower Cholesterol

High cholesterol is considered one of the leading risk factors for heart disease and stroke. It is a fatty, waxy substance present in every cell of the human body. While cholesterol plays a vital role in generating hormones such as oestrogen and testosterone, as well as Vitamin D, its access accumulation becomes a major contributor to several heart-related diseases. High levels of low-density lipoprotein (LDL), popularly called bad cholesterol, can lead to a build-up of plaque in the arteries, which narrows them and increases the risk of heart attack and stroke.

While medications are available to help lower cholesterol levels, dietary choices play a crucial role in managing one of the most common health concerns across the world. Making the right food choices or including certain food items in your plate is the first and simplest step to take. Considering the same, the Onlymyhealth team reached out to Dr Chirag D, Consultant - Interventional Cardiology, Aster Whitefield Hospital, Bengaluru for his key dietary recommendations.

Cholesterol And Health Risks

Äccording to a Lancet study published in 2023, cardiovascular diseases (CVDs) are one of the leading causes of death and disability in India, even being named an epidemic.

Explaining the health risks associated with high cholesterol, Dr Chirag D said, ”Continuous high cholesterol can be the main cause of atherosclerosis, which leads to narrowing and restricting of blood flow. As a result, the hazards of coronary artery disease, heart attacks, and strokes become greatly elevated. “ High cholesterol also causes peripheral artery disease, high blood pressure, and chronic kidney disease. At its worst, the situation may become so severe that plaques can rupture causing the bleeding and blood-clots which are lethal,” he further added.

Cardiologist Approved Foods To Lower Cholesterol

The most effective way to combat high cholesterol is having a heart-friendly diet rich in fibre, antioxidants, and good fats. Below are some food items recommended by Dr Chirag D that help lower the bad cholesterol.

1. Whole Oats

Oats are rich in fibre, especially in soluble fibre which helps reduce the absorption of cholesterol in the digestive system and prevents it from entering in the blood circulation. Eating oats regularly helps you maintain enough fibre and steady insulin levels.

2. Barley and Dry Beans

Including barley and dry beans in your daily diet can significantly lower total cholesterol. Both are abundant in soluble fibre, particularly beta-glucan, which helps form a gel-like texture in the digestive tract that binds to bile acids. This process encourages the liver to use more cholesterol, eventually reducing the amount of cholesterol in the blood.

Also Read: High Cholesterol: Factors That Can Increase 'Bad' Cholesterol In The Body

3. Lentils

Lentils are considered a good source of both soluble and insoluble fibre which helps bind and even remove the LDL in the body. According to the expert, consuming almost 130 grams of pulses regularly can effectively lower cholesterol. Lentils also help lower blood pressure helping to reduce the risk of heart attack and other cardiovascular diseases.

4. Nuts

Nuts are packed with healthy fats, fiber, and other nutrients such as plant sterols and omega-3 fatty acids. Consuming nuts like almonds, peanuts in moderation lower bad cholesterol and even improve overall heart health for the long term.

5. Seeds

Seeds are considered rich in unsaturated fats, fibre and nutrients that help lower the LDL cholesterol. Chia, Flax, pumpkin and sunflower seeds are particularly beneficial due to the presence of Omega-3 fatty acid content.

6. Fruits And Vegetables

Fruits and vegetables are considered the best friend of human health. Consuming fruits such as Apples, Berries, Grapes and citrus fruits provide soluble fibre particularly pectin, which helps lower LDL cholesterol. Vegetables like Okra, Broccoli, and Spinach are high in fibre and protect the heart against absorbing the bad cholesterol.

Also Read: Does Cholesterol Help or Harm Your Brain? Find Out Here

Bottomline

High cholesterol leads to the build-up of fatty deposits in the blood restricting the proper blood flow through the arteries. This can lead to clotting, heart attacks, or stroke, making it crucial to keep in control. Having heart-healthy food choices is the easiest and most effective way to control cholesterol. Consuming these food items in moderation, while keeping a cap on refined carbohydrates, trans fats and saturated fats is also essential for long-term heart health.