7 superfoods to lower cholesterol

Cholesterol is a waxy substance found naturally in the body and plays a crucial role in various functions. However, high levels of “bad” cholesterol (LDL) can increase your risk of heart disease and stroke.

Fortunately, incorporating certain superfoods into your diet can help lower LDL cholesterol and promote overall heart health.

Dr Jagadesh Madireddi, consultant cardiologist, Yashoda Hospitals, Hyderabad, explained that the higher the amount of cholesterol in your bloodstream, the higher the risk to your health. “High cholesterol also contributes to cardiovascular diseases. Therefore, it is always essential to keep your cholesterol in check. Adopting a good diet is the most significant step in maintaining healthy cholesterol levels.”

Here are a few superfoods to help manage your cholesterol

1. Oats: This breakfast staple is rich in soluble fibre, which forms a gel-like substance in your gut and traps LDL cholesterol, preventing its absorption into the bloodstream. Aim for at least 3 grams of soluble fibre per day, incorporating oats in your breakfast routine or using oat flour in baking.

2. Fatty Fish: Salmon, tuna, and sardines are packed with omega-3 fatty acids, known for their anti-inflammatory properties and their ability to lower LDL cholesterol and triglycerides, another type of fat in the blood. Aim for two servings of fatty fish per week.

3. Berries: These vibrant fruits are loaded with antioxidants, particularly anthocyanins, which fight inflammation and may help lower LDL cholesterol levels. Enjoy a handful of berries as a snack, add them to your cereal, or blend them into a smoothie.

4. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, fiber, and plant sterols, which can help block cholesterol absorption.

Include a quarter cup of nuts or seeds in your diet daily, adding them to salads, yogurt, or enjoying them as a snack. (File)

5. Legumes: Beans, lentils, and chickpeas are high in fiber and protein, both of which can contribute to lower LDL cholesterol levels. Enjoy these versatile legumes in soups, stews, salads, or as a vegetarian main course.

6. Avocados: This creamy fruit is rich in healthy monounsaturated fats, which can help lower bad cholesterol while raising good cholesterol (HDL) levels. Enjoy avocado slices on toast, add them to salads, or use them as a base for dips and spreads.

7. Olive Oil: This heart-healthy oil is rich in monounsaturated fats and antioxidants. Use olive oil for cooking, salad dressings, or drizzled over vegetables and grains.

Remember, while these superfoods can be beneficial, it’s crucial to adopt a holistic approach to managing cholesterol. Consult your doctor to discuss your individual needs and create a personalised plan that may include dietary changes, exercise, and, if necessary, medication.

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