Two foods that help lower cholesterol naturally

Cardiologists at the British Heart Foundation (BHF) have highlighted two of the most effective natural alternatives that have been shown in studies to have a positive impact on cholesterol levels.

Controlling this index is vital to maintaining cardiovascular health, because high blood cholesterol increases the risk of heart disease and circulatory problems. Basically, cholesterol exists in two forms:

• Low-density lipoprotein (LDL): Also known as “bad” cholesterol – transports cholesterol from the liver to other organs.

• High-density lipoprotein (HDL): Known as “good” cholesterol – transports excess cholesterol from the body back to the liver for elimination.

High LDL levels can lead to the formation of fatty plaques inside the artery walls. Over time, these plaques harden and narrow the arteries, restricting blood flow to essential organs such as the heart and brain, leading to a heart attack or stroke.

Some foods contain natural compounds that can lower cholesterol in a similar way to statin drugs. These foods are rich in soluble fiber, plant sterols/stanols, and omega-3 fatty acids.

Statin drugs work by inhibiting an enzyme in the liver (HMG-CoA reductase) that plays an important role in cholesterol production. Meanwhile, some foods like oats and plant sterols also help the liver remove more cholesterol from the blood to produce bile.

However, experts note that while food is great, no single food or dietary change can completely replace the effectiveness of statin drugs in severe cases. It is extremely important to consult a doctor before changing your diet.

Below are 2 “super foods” mentioned by experts:

Oats

A recent study from the University of Bonn (Germany) shows that eating oats for two consecutive days can help reduce cholesterol significantly. Oats are high in beta-glucan, a major type of soluble fiber.

Once in the digestive system, beta-glucan forms a gel-like substance, trapping cholesterol-rich bile acids and preventing them from being absorbed into the bloodstream. To compensate, the liver is forced to withdraw more cholesterol from the blood to create new bile, thereby reducing LDL levels.

A review of 58 clinical trials published on British Journal of Nutrition showed that middle-aged people had a 4.2% reduction in “bad” cholesterol when consuming 3.5 g of beta-glucan per day.

The FDA recommends getting 3 grams of beta-glucan per day. According to the BHF, a bowl of oatmeal (40g) contains about 2g of beta-glucan, while a glass of oat milk (250ml) provides about 1g.

Dairy foods

Many margarines, milks and yogurts are now fortified with plant sterols and stanols (phytosterols). These substances have a similar structure to cholesterol, creating “competition” for absorption in the intestinal tract, causing less cholesterol to enter the blood.

A 2014 review of 124 studies found that consuming up to 3.3 g of phytosterols per day can gradually reduce LDL cholesterol by 6-12% over about 4 weeks.

Although phytosterols are available in fruits, vegetables and seeds, intake from natural foods is usually low (less than 600 mg/day). Therefore, fortified supplements (such as formula) are considered a more effective source to reach the recommended 2 g/day.

“Although plant sterols and stanols help lower cholesterol, no clinical trials have shown that they directly reduce the risk of heart attack and stroke as clearly as statins,” the British Heart Association notes.

So, consider these foods as supportive “allies” alongside a healthy lifestyle that includes: regular exercise, maintaining a healthy weight and not smoking. If you are being treated for a medical condition, always consult your doctor or nutritionist before adding these fortified foods to your daily menu.