Cardiologist shared 2 foods that research shows can help lower cholesterol levels
Heart experts have identified foods that may have similar effects to statins, including their ability to lower cholesterol levels. Cardiologists from the British Heart Foundation (BFH) have highlighted two of the most effective natural alternative treatments that research has shown can have a positive impact on cholesterol.
Countless foods and supplements claim to help lower cholesterol levels, an important factor in maintaining heart health. Elevated blood cholesterol can increase your risk of heart disease and other circulatory problems. Cholesterol comes in two forms.
- Low-density lipoprotein: Also known as LDL or “bad” cholesterol. Transports cholesterol from the liver to other parts of the body.
- High-density lipoprotein: Also known as HDL or “good” cholesterol. It transports cholesterol from the body back to the liver where it is broken down.
Elevated levels of LDL, commonly referred to as “bad” cholesterol, can cause the formation of fatty deposits called plaque within the walls of your arteries. Over time, these plaques can clot and narrow the arteries, restricting blood flow.
This reduces blood circulation to vital organs, especially the heart and brain, increasing your chances of having a heart attack, stroke, and peripheral artery disease. When pieces of plaque break off, they can travel through the bloodstream and cause blood clots that block arteries, which can lead to heart attacks and strokes. Elevated cholesterol levels can lead to other health problems. These include high blood pressure and diabetes, which increase the risk of heart disease.
Certain foods contain natural compounds that lower cholesterol levels in a similar way to statin drugs. These beneficial foods are rich in soluble fiber, plant sterols and stanols, and omega-3 fatty acids.
Statins work by blocking an enzyme in the liver (HMG-CoA reductase) that is essential for cholesterol production. This helps reduce the amount of “bad” cholesterol (LDL) in the blood and may stabilize plaque in the arteries. Some foods, such as oats and plant sterols, also help the liver remove more cholesterol from the blood to produce bile.
It is important to note that while certain foods can help lower cholesterol, no single food or dietary change can match the effectiveness of statin drugs in lowering cholesterol. However, some foods can help lower cholesterol levels through lifestyle modifications and can form part of a broader strategy for heart health.
Statins are highly effective cholesterol-lowering drugs and should be taken as prescribed by your doctor. In addition to medication, a balanced diet, regular exercise, and maintaining a healthy weight are essential to controlling cholesterol. It is important to consult your doctor before making any significant changes to your diet or considering alternative treatments.
1. Oats
A recent study by the University of Bonn found that eating oats for two days can significantly reduce cholesterol. Oats are rich in soluble fiber called beta-glucan, which is key to its cholesterol-lowering properties. When consumed, beta-glucans form a gel-like substance in the digestive system that effectively traps cholesterol-rich bile acids and prevents them from being absorbed into the bloodstream.
As a result, the liver has to extract more cholesterol from the blood to produce bile, lowering LDL cholesterol levels. Statins can also accomplish this. Statins inhibit cholesterol production in the liver, forcing the liver to use more cholesterol already circulating in the blood for bile production. This process helps lower LDL cholesterol levels in the blood.
Research shows that adding beta-glucans to a balanced diet can moderately lower cholesterol levels. An extensive review of 58 controlled trials published in the British Journal of Nutrition found that middle-aged people who consumed 3.5g of beta-glucan daily from oat products for three to 12 weeks reduced their “bad” cholesterol by 4.2% compared to those who did not include beta-glucan in their diets.
The Food and Drug Administration (FDA) recommends consuming 3 g of oat beta-glucan per day to lower LDL cholesterol levels. BFH says, “40g of oatmeal contains 2g of beta-glucan, and 250ml of oat milk contains 1g of beta-glucan. However, there are no studies linking oats to a reduced risk of heart attack or stroke.”
Oats are rich in fiber, which lowers cholesterol levels, supports heart health, and improves your overall sense of well-being. Whether you choose rolled oats, steel-cut oats, or oat bran, all varieties are rich in beta-glucan, which helps reduce cholesterol.
Adding oats to your diet is easy. You can add it to a bowl of warm porridge for breakfast, mix it into your favorite baked goods, or add it to soups and casseroles for a nutritional boost.
2. Plant sterols and stanols
Certain margarines, milk, and yogurt claim to lower cholesterol levels. These items are enriched with plant sterols and stanols, also known as phytosterols, which are scientifically proven to help reduce cholesterol.
A thorough review of 124 studies published in the British Journal of Nutrition in 2014 found that consuming up to 3.3 grams of phytosterols daily can gradually reduce “bad” low-density lipoprotein (LDL) cholesterol by 6% to 12% over about four weeks.
Because plant sterols and stanols are structurally similar to cholesterol, they can compete for absorption in the intestinal tract, thereby reducing the amount of cholesterol that enters the bloodstream. Small amounts of phytosterols are also found in a variety of plant-based foods such as fruits, vegetables, vegetable oils, nuts, and grains.
However, the total is usually less than 600mg per day, which is significantly less than the effective amount of 2g you can get from fortified dairy products. The British Dietetic Association says: “Along with a healthy diet, eating foods that provide around 2g of plant stanols and sterols each day has been shown to lower blood cholesterol levels.”
BHF commented as follows: “Plant sterols and stanols may lower cholesterol, but no clinical trials have shown that they lower the risk of heart attack or stroke. In contrast, statins have been shown to lower both cholesterol levels and the risk of heart attack and stroke…Unsaturated fats, found in foods such as vegetable oils, nuts, seeds, avocados, and oily fish, are healthy fats that help maintain healthy blood cholesterol levels.”
Plant sterols and stanols have similar effects to statins in supporting cholesterol lowering, but they are not a substitute for statin drugs. When combined with statins and incorporated into a healthy lifestyle, cholesterol levels can be further lowered.
Statins, plant sterols, and stanols are generally considered safe. Statins remain the most effective drugs for reducing LDL cholesterol and lowering overall cardiovascular risk. Eating a balanced diet, being active, not smoking, and maintaining a healthy weight can all help reduce cholesterol.
Since daily intake from natural sources is usually insufficient, it is often recommended to choose fortified foods that provide sufficient doses of plant sterols or stanols to lower cholesterol levels. Before making any major changes to your diet or adding plant sterols or stanols for cholesterol management, it is wise to consult a medical professional or registered dietitian, especially if you have a pre-existing health condition or are taking medication.
#Eating #foods #lowers #cholesterol #similar #statins