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Cardiologist shared 2 foods that research shows can help lower cholesterol levels<\/h2>\n <\/p>\n\n
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<\/figure>\n<\/div>\nFoods containing \u201cslow fiber\u201d like oats are effective (stock image)(Image: Getty)<\/cite><\/p>\n<\/figcaption><\/div>\n<\/button><\/p>\n
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.<\/p>\n
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.<\/p>\n
\nLow-density lipoprotein: Also known as LDL or \u201cbad\u201d cholesterol. Transports cholesterol from the liver to other parts of the body.<\/li>\n High-density lipoprotein: Also known as HDL or \u201cgood\u201d cholesterol. It transports cholesterol from the body back to the liver where it is broken down.<\/li>\n<\/ul>\nElevated 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.<\/p>\n
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.<\/p>\n
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\nA healthy diet is very effective in managing cholesterol(Image: Milan Markovic via Getty Images)<\/cite><\/p>\n<\/figcaption><\/div>\n<\/button><\/div>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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\nThe high fiber content in oats binds to cholesterol and reduces its absorption.<\/p>\n<\/figcaption><\/div>\n
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1. Oats<\/strong><\/h3>\nA 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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
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.”<\/p>\n
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.<\/p>\n
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.<\/p>\n
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\nFresh avocados are a rich source of plant sterols<\/p>\n<\/figcaption><\/div>\n
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