Experts named 5 products to lower cholesterol: what to eat daily.

According to ТСН: A balanced diet is an important factor for controlling heart health. Experts have identified a number of products that naturally and most effectively lower cholesterol levels in the blood.

Recommended Products

Nutrition specialists recommend including oatmeal, nuts, beans, lentils, and healthy fats in your diet.

Especially oatmeal - a staple food that contains soluble fiber beta-glucan, which helps lower low-density lipoprotein (LDL) levels.

LDL is known as 'bad' cholesterol because it accumulates excess fats in the body. In contrast, high-density lipoproteins (HDL) are the 'good' cholesterol that removes excess from the blood to the liver, allowing the body to get rid of it.

'Elevated cholesterol levels can significantly increase the risk of heart disease, stroke, and other cardiovascular diseases. Excess cholesterol accumulation in the arteries can lead to atherosclerosis, a condition characterized by hardening and narrowing of the arteries, which can lead to serious health problems such as heart attacks and strokes,' emphasized the doctor.

Regular physical activity, maintaining a healthy weight, limiting alcohol intake, and quitting smoking can help lower elevated cholesterol levels. Dietary changes are one of the simplest initial steps, according to experts.

Key Recommendations

Doctor Saira Bano emphasizes that the main tool in the fight against 'bad' cholesterol is soluble fiber and healthy fats. She recommends adding the following to your diet:

• legumes, vegetables, and fruits: daily consumption of beans, lentils, chickpeas, apples, citrus fruits, and eggplants helps the body effectively eliminate excess cholesterol;

• nuts and seeds: a handful of almonds or walnuts (30 g) and 1-2 tablespoons of flaxseed or chia seeds enrich the diet with healthy fats;

• soy and healthy substitutes: tofu, soy milk, olive oil, or rapeseed oil instead of butter help protect the heart.

British doctors Adam Staten and Richard Ellison also note that the best way to normalize cholesterol levels is through a Mediterranean diet and regular physical activity. They recommend replacing red meat and butter with fatty fish, avocados, and olive oil. Experts advise consuming at least five portions of vegetables, fruits, and whole grains (cereals, lentils) daily, which helps reduce 'bad' cholesterol levels by 5-10%.

It is also important to reduce saturated fat intake to 20-30 g per day and to minimize salt and sugar consumption. At least 150 minutes per week should be dedicated to moderate physical exercise, such as brisk walking or cycling, and strength training should be done twice a week.

It should be noted that proper nutrition and an active lifestyle are key components in preventing cardiovascular diseases. Adhering to these recommendations can significantly improve overall health and reduce risks associated with low-density lipoproteins.