Natural ways to lower cholesterol through diet | Fusion - WeRIndia

Modifying your diet can significantly reduce cholesterol levels and improve overall heart health.

By incorporating foods that lower LDL (bad cholesterol), you can reduce the risk of artery-clogging atherosclerosis and enhance your body’s fat balance.

Foods That Help Reduce LDL:

• Certain foods lower cholesterol through different mechanisms. Some provide soluble fibre, which binds cholesterol in the digestive system and removes it before entering the bloodstream.
• Others contain polyunsaturated fats that actively reduce LDL levels, while some offer plant sterols and stanols, which block cholesterol absorption.
• Starting your day with oatmeal or oat-based cereals provides soluble fibre, which helps lower LDL. Barley and other whole grains also contribute to heart health.
• Rich in soluble fibre, beans promote fullness and aid in weight management. Options like kidney beans, lentils, chickpeas, and black-eyed peas provide a variety of flavours and health benefits.
• Low-calorie vegetables like eggplant and okra are excellent sources of soluble fibre and help maintain cholesterol levels.
• Almonds, walnuts, and peanuts contain healthy fats and essential nutrients that benefit the heart. Consuming 2 ounces daily can lower LDL by about 5%.
• Replacing butter or lard with vegetable oils like canola, sunflower, and safflower can effectively reduce LDL levels.
• Apples, grapes, strawberries, and citrus fruits contain soluble fibre that helps lower cholesterol.
• Plant sterols and stanols prevent cholesterol absorption. Many products, including margarine, granola bars, and orange juice, are now fortified with these compounds. Consuming 2 grams daily can lower LDL by 10%.
• Tofu, soy milk, and other soy-based products help reduce LDL, though the effect is modest. Consuming 25 grams of soy protein daily can lower LDL by 5-6%.
• Replacing red meat with salmon, tuna, or mackerel provides omega-3 fatty acids, which lower LDL and reduce triglycerides. Omega-3s also support heart health by preventing abnormal heart rhythms.
• Although not as appealing as whole foods, psyllium supplements provide 4 grams of soluble fibre per two teaspoons, aiding in cholesterol management.

Building a Heart-Healthy Diet

A well-rounded diet that includes fruits, vegetables, whole grains, nuts, and plant-based proteins is more effective than focusing on just one or two cholesterol-lowering foods.

Following a mostly vegetarian dietary approach has been shown to reduce LDL, triglycerides, and blood pressure.

Though adjusting your diet requires effort, it offers a natural and sustainable way to manage cholesterol without relying on medication.

Moreover, a diet rich in fibre, healthy fats, and plant-based proteins benefits overall well-being, supporting blood pressure, bone health, digestion, and mental clarity.

Image from Pxhere (Free for commercial use / CC0 Public Domain)

Image Published on March 09, 2017

Image Reference: https://pxhere.com/en/photo/1065661