The foods that help your body manage cholesterol better

Cholesterol is an essential component in the body, participating in the structure of cell membranes, producing hormones and vitamin D. However, when the amount of “bad cholesterol” LDL exceeds the allowable level, it will accumulate in the artery wall, forming atherosclerotic plaques and narrowing the lumen. As a result, blood circulation is poor, the risk of heart attack or stroke increases. In addition to lifestyle changes, many natural foods have been proven to help lower cholesterol, protecting the cardiovascular system in a sustainable way.

If your test shows that you have high cholesterol, your GP will usually advise you to make healthy and sustainable lifestyle changes, including:

• Eat a balanced diet: Include more fresh fruit and vegetables in every meal, and reduce your intake of red meat and processed foods. Limit sugary snacks and sugary drinks, and opt for more natural options such as nuts, fresh fruit or water.
• Exercise regularly: Aim for at least 30 minutes of physical activity a day, 5 days a week, such as brisk walking, cycling, swimming or aerobics.

It is important not only to cut down on overall fat, but also to replace saturated fats (animal fats, butter, palm oil) with unsaturated fats (olive oil, rapeseed oil, avocados, nuts).

Which foods help lower cholesterol naturally?

Some foods that have natural cholesterol-lowering properties and are often recommended by doctors include:

1. Garlic helps reduce cholesterol production

Garlic contains allicin, a compound that helps reduce cholesterol production in the liver. At the same time, allicin helps dilate blood vessels and reduce blood pressure, thereby reducing pressure on the cardiovascular system. The mechanism of action on cholesterol is to inhibit the enzyme HMG-CoA reductase, leading to a reduction in LDL. Some studies have also shown that garlic can slightly increase HDL (good cholesterol), helping to transport excess cholesterol from the blood to the liver for metabolism. Eating raw garlic, pickled garlic or adding garlic to stir-fries, soups, and salads helps to maximize this benefit.

2. Soybeans help reduce LDL, stabilize HDL

Soy protein helps replace animal protein rich in saturated fat, thereby reducing pressure on LDL levels. Isoflavones in soybeans have antioxidant properties, making blood vessels softer and more elastic, preventing damage to the vascular endothelium. Thanks to that, soybeans not only reduce LDL but also contribute to maintaining or improving HDL, helping to balance the LDL/HDL ratio, an important factor in protecting the cardiovascular system. Using unsweetened soy milk, tofu or edamame is a simple way to incorporate soybeans into your daily diet.

3. Oats help reduce LDL, stabilize HDL and protect the heart

Oats are rich in beta-glucan – a soluble fiber that forms a gel in the intestine, binding to cholesterol and bile acids for excretion. When the liver has to use cholesterol from the blood to produce more bile acids, LDL in the blood gradually decreases. Beta-glucan does not negatively affect HDL, so it helps maintain good cholesterol levels. Breakfast with oatmeal, granola or oatmeal mixed with yogurt is both delicious and helps reduce LDL, stabilize HDL, and protect the heart.

4. Corn helps reduce LDL cholesterol absorption

Corn contains phytosterols, which have a similar structure to cholesterol, competing for absorption sites in the intestine, thereby reducing the amount of cholesterol entering the blood. Reducing LDL absorption directly helps reduce bad cholesterol levels in the blood, while HDL is still maintained stable, creating an advantage for the mechanism of “cleaning up” excess cholesterol. Adding corn to salads, soups or using unsweetened corn milk is a simple way to take advantage of this mechanism.

5. Cereals rich in antioxidant selenium, protect blood vessel walls

Selenium is a powerful antioxidant mineral, preventing damage to the vascular endothelium caused by free radicals. Whole grains such as brown rice, millet, and quinoa not only provide selenium but are also rich in fiber, vitamins, and minerals. Soluble fiber in cereals helps reduce LDL without reducing HDL, while supporting blood sugar and weight control, thereby contributing to reducing the risk of long-term cardiovascular disease.