Fight cholesterol naturally: High-fibre foods for a healthy heart

High cholesterol, especially LDL or “bad” cholesterol, increases the risk of heart disease and stroke. While medications can help, incorporating high-fibre foods into your diet is a natural and effective way to manage cholesterol levels.

Soluble fibre binds to cholesterol in the digestive system and helps remove it from the body, while insoluble fiber supports overall digestive health. Here are some top high-fibre foods to include in your daily meals.

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

1. Oats and Whole Grains

Oats are rich in beta-glucan, a soluble fibre that reduces LDL absorption. Other whole grains like barley, brown rice, and quinoa also help regulate cholesterol and improve digestion. Starting your day with a bowl of oatmeal or adding whole grains to meals can support heart health.

2. Fruits

Apples, oranges, berries, and pears are high in soluble fibre like pectin, which binds to cholesterol and aids its removal from the body. Eating a variety of fruits daily provides antioxidants and essential nutrients along with fibre for overall cardiovascular protection.

3. Vegetables

Leafy greens, carrots, and Brussels sprouts are excellent sources of both soluble and insoluble fibre. Including a colourful variety of vegetables in your meals helps lower cholesterol, improve digestion, and reduce inflammation.

4. Legumes and Beans

Lentils, chickpeas, black beans, and kidney beans are packed with fibre and plant-based protein. Regular consumption of legumes can significantly reduce LDL cholesterol and support healthy blood sugar levels.

5. Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are rich in fibre and heart-healthy fats. These foods can lower LDL cholesterol while maintaining good HDL cholesterol, making them ideal for a heart-friendly diet.

6. Psyllium Husk

Psyllium husk is a soluble fibre supplement that effectively lowers cholesterol when added to meals or drinks. It can be especially useful for those struggling to get enough fibre from food alone.

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

Including high-fiber foods in your diet is a natural and sustainable way to control cholesterol levels. Pair these foods with regular exercise, adequate hydration, and a balanced diet low in processed foods for optimal heart health. Over time, these habits can reduce LDL cholesterol, improve digestion, and promote overall cardiovascular wellness.