Daijiworld Media Network - New York
New York, Nov 10: A growing body of research has shown that the food choices we make daily play a crucial role in keeping our hearts healthy. Studies by the American College of Cardiology and the Journal of the American Heart Association reveal that adopting vegetarian or plant-based diets can significantly lower total cholesterol and LDL (bad) cholesterol levels — reducing heart disease risk by improving blood lipid balance.
A rise in LDL leads to plaque buildup in arteries, narrowing blood flow and increasing the chances of heart disease and stroke. Here’s how five everyday foods can help bring down cholesterol levels naturally.
Oats:
Oats are one of the most effective cholesterol-lowering foods, according to Harvard Health Publishing. They are rich in β-glucan, a soluble fibre that increases intestinal viscosity, slows nutrient absorption, and prevents bile acid reabsorption — mechanisms that collectively lower circulating cholesterol. Having a bowl of oatmeal or cold oat-based cereal like Cheerios provides 1–2 grams of soluble fibre per serving. Overnight-soaked oats topped with fruits and nuts make for a wholesome breakfast that supports heart health.
Okra:
This low-calorie vegetable is loaded with soluble fibre and antioxidants like flavonoids and polyphenols. Studies show that regular consumption of okra can reduce LDL cholesterol, total cholesterol, fasting glucose, and HbA1C levels. It also supports healthy gut bacteria and lipid metabolism, improving cardiovascular function. For a healthy twist, air-fry okra with mild spices and add it to curd for a light, cholesterol-friendly snack.
Berries:
Blueberries, strawberries, and raspberries are rich in soluble fibre, antioxidants, and anthocyanins — compounds that help prevent LDL oxidation and reduce inflammation in blood vessels. Research published in The American Journal of Clinical Nutrition found that daily berry consumption significantly lowered LDL and improved HDL cholesterol. Blend them into smoothies or add them to fruit salads for a nutrient-rich, heart-boosting treat.
Barley:
Barley is another fibre-rich grain that helps lower LDL and total cholesterol. A meta-analysis of clinical trials showed that barley-derived β-glucan could reduce LDL cholesterol by about 10 mg/dL. Its soluble fibre works much like that in oats, promoting the excretion of cholesterol. A comforting bowl of barley khichdi made with moong dal, vegetables, and ghee tadka is a tasty and heart-healthy meal option.
Avocados:
Among the few fruits rich in monounsaturated fats, avocados are known for their cholesterol-lowering properties. The healthy fats and soluble fibre in avocados help bind and flush out excess cholesterol, improving lipid balance. A 2015 study in the Journal of the American Heart Association found that eating one avocado daily lowered LDL levels in overweight adults. Spread mashed avocado on toast or enjoy guacamole with whole-grain crackers for a creamy, nourishing start to your day.
Including these foods in your regular meals can go a long way in maintaining a healthy heart. Small dietary changes, when made consistently, can make a big difference in reducing cholesterol and protecting long-term cardiovascular health.