Add okra, eggplant, olive oil and others in your daily diet to manage cholesterol levels naturally

Starting your day with a bowl of oatmeal or whole grain cereal can be a game-changer for managing cholesterol (Image: Canva)

Maintaining healthy cholesterol levels is pivotal for a robust cardiovascular system. While medication can be beneficial, a balanced diet along with a healthy, active lifestyle plays a significant role in managing cholesterol levels naturally. Incorporating certain foods into your meals can make a substantial difference in maintaining optimal cholesterol levels. Here’s a list of certain such foods that can help you on this journey towards better heart health:

Oats and whole grains

Starting your day with a bowl of oatmeal or whole grain cereal can be a game-changer for managing cholesterol. These are rich in soluble fibre, specifically beta-glucan, which helps reduce LDL cholesterol, the 'bad' cholesterol, without affecting the 'good' HDL cholesterol levels.

Nuts

Nuts like almonds, walnuts, and pistachios are packed with healthy fats, fibre, and plant sterols, which can help lower cholesterol. Including a handful of nuts as a snack or adding them to salads and other dishes can significantly contribute to a heart-healthy diet.

Fatty fish

Fish such as salmon, mackerel, sardines, and trout are abundant in omega-3 fatty acids, known for their heart-protective properties. Omega-3s can lower triglycerides in the bloodstream and decrease the risk of plaque buildup in arteries, thereby reducing the risk of heart disease.

Olive oil

Switching from saturated fats to heart-healthy oils like olive oil can positively impact cholesterol levels. Olive oil contains monounsaturated fats that can lower LDL cholesterol while maintaining HDL cholesterol levels.

Legumes

Beans, lentils, and chickpeas are excellent sources of soluble fibre and plant-based proteins. They can help lower LDL cholesterol and are versatile ingredients that can be incorporated into various dishes, from soups to salads to main courses.

Avocado

This creamy fruit is rich in monounsaturated fats, fibre, and various vitamins and minerals. The healthy fats in avocados can help reduce LDL cholesterol levels while increasing HDL cholesterol levels, promoting a healthy heart.

Fruits and berries

Fruits like apples, grapes, citrus fruits, and berries are loaded with pectin, a type of soluble fibre that can lower cholesterol levels. Berries, in particular, contain antioxidants that are beneficial for heart health.

Eggplant

This purple vegetable is not only versatile in cooking but also a great addition to a cholesterol-friendly diet. Eggplants are rich in antioxidants called polyphenols, which may help lower levels of LDL cholesterol. They are also low in calories and high in fibre, making them a great choice for those aiming to maintain a healthy weight, another factor in managing cholesterol.

Okra

Okra, also known as lady's finger, is a vegetable that's rich in soluble fibre. This fibre helps in reducing cholesterol absorption in the gut, thereby aiding in managing cholesterol levels naturally. It's a fantastic addition to stews, soups, or stir-fries.

Foods fortified with sterols and stanols

Sterols and stanols are plant-based substances that have a similar structure to cholesterol and can help block the absorption of cholesterol in the intestines. Many food products, like certain margarines, yoghurts, and spreads, are fortified with these compounds. Regular consumption, as part of a balanced diet, can contribute to lowering LDL cholesterol levels.

It is essential to remember that a balanced diet, regular exercise, and overall healthy lifestyle choices are all crucial for maintaining optimal heart health. Consulting a healthcare professional or a registered dietitian is recommended before making significant changes to your diet, especially if you have existing health conditions or are on medication for cholesterol management. Remember, while these foods can aid in managing cholesterol levels, they are not a replacement for prescribed medication or professional medical advice.