Eat smart: Heart-healthy foods that lower bad cholesterol (LDL)

High levels of LDL or “bad” cholesterol can clog arteries and increase the risk of heart disease and stroke.

Fortunately, adding heart-friendly foods to your daily diet can help lower LDL levels and improve overall cardiovascular health. Here are some of the best cholesterol-lowering foods to include in your meals.

Also Read: 7 Indian superfoods that naturally lower cholesterol and keep your heart healthy

1. Oats and Whole Grains

Starting your day with a bowl of oats can do wonders for your heart. Oats are rich in soluble fibre, particularly beta-glucan, which helps reduce LDL cholesterol by preventing its absorption in the bloodstream. Whole grains like barley, brown rice, and quinoa offer similar benefits and support long-term heart health.

2. Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, fibre, and plant sterols that help lower LDL cholesterol. A small handful of mixed nuts daily can help improve your cholesterol ratio and protect blood vessels from inflammation.

3. Fatty Fish

Fish like salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids, which raise good HDL cholesterol and reduce triglycerides. Replacing red meat with grilled or baked fish twice a week can significantly benefit heart health.

4. Fruits and Vegetables

Apples, citrus fruits, and berries are rich in pectin, a soluble fibre that helps eliminate excess cholesterol. Leafy greens like spinach and kale contain lutein, which helps prevent cholesterol from sticking to artery walls. Aim for a colourful variety of fruits and vegetables daily for maximum antioxidant protection.

5. Olive Oil and Avocado

Both are rich in monounsaturated fats that help lower LDL without reducing HDL cholesterol. Use olive oil for cooking and drizzle it over salads, or add avocado slices to sandwiches for a heart-healthy fat boost.

6. Legumes and Beans

Lentils, chickpeas, black beans, and peas are great plant-based sources of protein and soluble fibre. They help control cholesterol levels while keeping you full for longer, making them ideal for weight management.

Also Read: 6 super seeds to lower bad cholesterol and strengthen your heart naturally

Pair these foods with regular exercise, limit processed items, and stay hydrated. A balanced diet rich in fibre, healthy fats, and antioxidants is the key to lowering bad cholesterol and keeping your heart strong for life.