Diet tips: Keep your heart healthy with foods that lower bad cholesterol levels

Health benefits of nuts: Almonds, walnuts, and peanuts are not just delicious snacks but also help lower LDL cholesterol. A daily intake of 2 ounces of nuts leads to a slight decrease in LDL levels (Image: Canva)

Lowering LDL cholesterol, commonly referred to as "bad" cholesterol, is a key component of maintaining heart health. One effective strategy involves incorporating various foods into your diet that possess different cholesterol-lowering properties. These foods work in diverse ways, such as providing soluble fibre, which binds cholesterol in the digestive system, offering polyunsaturated fats that directly lower LDL, and containing plant sterols and stanols that block cholesterol absorption.

Let's take a look at these foods and how they contribute to heart health.

Soluble fibre heroes

Oats: Oats are great for breakfast! Whether you're having oatmeal or cold oat-based cereals like Cheerios, they give you 1 to 2 gm of soluble fibre to start your day, says Hyderabad-based cardiologist Priyanka Sen. You can make this even better by adding fruits like bananas or strawberries. Soluble fibre is important for your health. Try to get 20 to 35 gm of fibre every day, with 5 to 10 gm of that coming from soluble sources like oats.

Barley and whole grains: Barley and whole grains, like oats, are heart-health heroes due to their soluble fibre content. They contribute significantly to reducing cholesterol levels.

Beans: From navy beans to lentils, beans are rich in soluble fibre, aiding in satiety and weight loss. They also help lower LDL cholesterol effectively.

Eggplant and okra: These low-calorie vegetables are hidden gems of soluble fibre, making them excellent additions to a heart-healthy diet, Sen explains.

Healthy fats for heart

Nuts: Almonds, walnuts, and peanuts are not just delicious snacks but also help lower LDL cholesterol. A daily intake of 2 ounces of nuts leads to a slight decrease in LDL levels.

Vegetable oils: Swapping to liquid vegetable oils such as canola and sunflower over butter or lard is a smart move. These oils actively lower LDL cholesterol, promoting heart health.

Monounsaturated fats: Olive oil, nuts, and avocados are rich in monounsaturated fats. Incorporating these into your diet helps raise HDL (good) cholesterol and lower LDL levels.

Polyunsaturated fats and Omega-3s: Fatty fish like salmon and mackerel are brimming with omega-3 fatty acids, which reduce LDL cholesterol and triglycerides. Additionally, foods like walnuts and flaxseeds offer healthy doses of omega-3s.

Cholesterol blockers

Apples, Grapes, Strawberries, Citrus Fruits: These fruits are packed with pectin, a soluble fibre that actively lowers LDL cholesterol.

Foods fortified with sterols and stanols: Look for margarine, granola bars, orange juice, and chocolate fortified with sterols or stanols. These compounds hinder cholesterol absorption, contributing to lower LDL levels.

Soy: Soybeans, tofu, and soy milk contain soy protein, known to modestly reduce LDL cholesterol. Incorporating these into your diet provides multiple heart-health benefits.

Essential supplements

Fibre supplements: When necessary, psyllium supplements can provide soluble fiber. However, natural sources are preferable whenever possible.

Dietary strategies for heart health

In addition to incorporating these cholesterol-lowering foods, it's vital to implement dietary changes that limit saturated and trans fats, says Sen. These fats, found in meats, butter, and processed foods, raise total cholesterol levels. Keeping saturated fats to less than 7 percent of daily calorie intake can decrease LDL cholesterol by 8 percent to 10 percent.

The heart-healthy balance

A heart-healthy diet isn't just about specific foods; it's a holistic approach. It involves a balance of nutrients, moderation, and variety.

Here are some key principles:

Balance: Include a variety of cholesterol-lowering foods in your diet, such as fruits, vegetables, whole grains, nuts, and fatty fish. Rotate these foods to ensure a balanced intake of nutrients.

Moderation: While nuts are beneficial, they are also high in calories. Enjoy them in moderation, keeping portion sizes in check.

Variety: Don't stick to just one type of healthy food. Mix it up with different vegetables, fruits, grains, and proteins to get a wide range of nutrients.

Regular monitoring: Regularly check your cholesterol levels with your healthcare provider. This allows you to track progress and make necessary adjustments to your diet and lifestyle.