Lower cholesterol naturally: Include these top 7 superfoods in your daily diet for quick results

Olive oil, especially extra virgin, is packed with antioxidants and monounsaturated fats that help reduce LDL cholesterol while maintaining HDL cholesterol (Image: Canva)

Do you ever find yourself feeling inexplicably fatigued, short of breath after minimal exertion, or even experiencing discomfort in your chest? These can be subtle, yet alarming signs of high cholesterol. Addressing high cholesterol is important for maintaining a healthy heart.

Cholesterol is a waxy, fat-like substance found in every cell of your body. It’s essential for producing hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs, but it’s also found in foods from animal sources, such as meat, poultry, and full-fat dairy products.

According to the American Heart Association (AHA), high cholesterol can result from lifestyle choices such as unhealthy eating patterns, lack of physical activity, and smoking. Additionally, genetics can play a role, causing your body to produce too much cholesterol.

When there’s too much cholesterol in your blood, it builds up in the walls of your arteries. This buildup, known as plaque, narrows the arteries, making it harder for blood to flow through. Over time, this can lead to heart disease, heart attack, and stroke. Lowering your cholesterol can help reduce these risks and promote a healthier cardiovascular system.

Here are 7 superfoods that may help you lower your cholesterol:

Oats: Oats contain soluble fibre, specifically beta-glucan, which can reduce the absorption of cholesterol into your bloodstream. According to studies published in AHA, starting your day with a bowl of oatmeal can lower LDL (bad) cholesterol by up to 10%.

Nuts: Nuts, particularly almonds and walnuts, are rich in monounsaturated fats, which help reduce LDL cholesterol levels. They also contain fibre and vitamin E, which contribute to your heart health. Consuming a small handful daily can make a significant difference.

Avocados: Avocados are a powerful source of monounsaturated fatty acids and fibre, both of which help lower bad cholesterol and increase HDL (good) cholesterol. Including avocado into your diet can lead to better cholesterol levels and heart health.

Fatty fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids. Omega-3s can lower triglycerides, reduce blood pressure, and decrease the risk of heart disease. Eating fatty fish twice a week is recommended by the AHA for heart health.

Olive oil: Olive oil, especially extra virgin, is packed with antioxidants and monounsaturated fats that help reduce LDL cholesterol while maintaining HDL cholesterol. Replacing saturated fats with olive oil in your cooking can improve your cholesterol profile.

Legumes: Beans, lentils, and other legumes are excellent sources of soluble fibre and plant-based protein. These can lower LDL cholesterol and are a nutritious addition to any meal. Including legumes in your diet several times a week can contribute to better heart health.

Eggplant: Eggplant is rich in soluble fibre and antioxidants, which can help lower cholesterol levels. Adding eggplant in your diet can aid in reducing the buildup of plaque in your arteries and promoting overall heart health.