High cholesterol is a popular health concern that can up your chances of developing heart disease. Effective changes in your diet, combined with phenolic-extract superfoods which lower cholesterol, really do have an impact. Nutrition expert shares 5 natural foods that are extremely effective for maintaining cholesterol levels to promote heart health
Cholesterol is something the body needs, but too much LDL (“bad”) cholesterol can play a larger role in heart disease and other cardiovascular problems. Although drugs are frequently used to lower high cholesterol, diet and lifestyle changes also help to keep it in check without medication. Eating superfoods that are high in fiber, antioxidants and good fats can lower LDL cholesterol and raise HDL (the good kind of cholesterol).
Foods such as fruits, fermented dairy and nuts have demonstrable benefits for heart health. By eating these foods on a regular basis, you can help to prevent plaque buildup in your arteries and improve blood flow while reducing systemic inflammation. Combine these superfoods with a good sweat and stress management to get the total package of health benefits when it comes to cholesterol!
Dr. Kunal Awasthi, Chennai-based cardiologist and nutrition consultant says, “Natural foods that are native to India like the amla, oats and buttermilk have bioactive compounds which are beneficial in modulating cholesterol metabolism. Regular consumption, in conjunction with a healthy lifestyle can help reduce the risk of CVD and benefit your heart naturally without having to take medicine.”
Adding these five foods that lower cholesterol to your daily diet can be a great way to get healthier on behalf of your heart.
Amla (Indian Gooseberry)
Amla is high in vitamin C and antioxidants, which help to decrease oxidative stress in blood vessels. It is high in fiber, which binds to cholesterol and helps excrete it; this reduces the level of LDL. Regular use of amla juice or powder is good for your heart and liver functions naturally.
Oats
Oats can provide beta-glucan, a soluble fibre which inhibits the absorption of cholesterol in the intestines. Oatmeal and oat-based foods eaten regularly can reduce LDL cholesterol, as well maintain a good level of HDL. Oats are also good for digestion and blood sugar balance, making them an ideal choice to start your day off right.
Flaxseeds
Flaxseeds Flaxseeds are loaded with omega-3 fats and lignans, which lower inflammation and cholesterol. One tablespoon of ground flaxseeds in smoothies, yogurt or salads every day could reduce LDL cholesterol levels over time and improve heart health.
Buttermilk
Buttermilk is a naturally fermented dairy product that is beneficial for gut health, and may have an indirect impact on cholesterol metabolism. Buttermilk's probiotics aid digestion and even assist in reducing your LDL cholesterol. Drinking a glass of plain buttermilk every day, especially after meals, can be an effective preventive for overall cardiovascular health.
Nuts (Almonds and Walnuts)
Nuts are also a good source of monounsaturated and polyunsaturated fats, which can raise HDL cholesterol and lower LDL cholesterol. Eating just a small handful of almonds or walnuts each day can lower your risk of heart disease and help maintain the health of your blood vessels, and with it, your erection. They also deliver vitamins and minerals such as magnesium and vitamin E to produce sex hormones.
To promote overall good health, combine these superfoods with a good lifestyle and activity as well as stress reduction.
Also read: Treadmill running vs running outdoors: Fitness coach shares which one is best for you
FAQs on ways to lower cholesterol naturally:
1. What are the best foods to eat to lower cholesterol naturally?
Foods high in soluble fiber (like oats, beans, lentils, apples, and flaxseeds) help reduce LDL ("bad") cholesterol. Healthy fats from avocados, olive oil, and nuts can also improve cholesterol levels by raising HDL ("good") cholesterol.
2. Can exercise really help lower cholesterol?
Yes. Regular physical activity increases HDL cholesterol and lowers LDL cholesterol. Aim for at least 150 minutes of moderate aerobic exercise—like brisk walking, swimming, or cycling—each week.
3. How does losing weight affect cholesterol levels?
Even modest weight loss (5–10% of your body weight) can lower LDL cholesterol and triglycerides while improving HDL cholesterol. Weight management also reduces your risk of heart disease and diabetes.
4. Are there natural supplements that can help lower cholesterol?
Some supplements—such as omega-3 fatty acids (fish oil), psyllium husk, and plant sterols—may help lower cholesterol. However, you should always consult a healthcare provider before adding supplements to your routine.
5. How can I reduce cholesterol without cutting out all fats?
Focus on replacing saturated and trans fats (found in fried foods, processed snacks, and fatty meats) with unsaturated fats (found in nuts, seeds, olive oil, and fatty fish). It’s not about eliminating fat, but choosing the right kinds.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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