Try making changes to your diet — and your cholesterol levels will improve. Studies show that this approach can be comparable to the effects of medications.
No one can deny that our diet has a significant impact on overall health. You are likely aware that excessive consumption of fatty foods and fast food leads to obesity and elevated cholesterol levels. This, in turn, can lead to cardiovascular diseases, as reported by Doctorpiter.
According to nutritionist Emily Liming, a well-chosen diet can lower cholesterol levels just as effectively as medications. A study published in the American Journal of Clinical Nutrition in 2005 showed that a diet rich in nuts, fiber, and protein can reduce cholesterol levels almost as effectively as statins.
However, this does not mean that if your doctor has prescribed cholesterol-lowering medications, you can ignore them. Nevertheless, adding foods that promote health to your diet will be beneficial for everyone.
Liming shared recommendations for diversifying the menu to lower cholesterol levels.
Kimchi
If you enjoy spicy snacks, consider kimchi. This product is rich in fiber, which is essential for maintaining a healthy gut microbiome. It is believed that gut bacteria can convert “bad” cholesterol into coprostanol—a waxy substance that is excreted from the body. According to the doctor, just 7 g of fiber per day can reduce the risk of cardiovascular diseases and stroke by 6%.
Additionally, kimchi is a fermented product that is particularly beneficial for the gut microbiome. Studies show that even a week of consuming kimchi can lead to a decrease in cholesterol levels.
Beans
Legumes are also a valuable source of fiber. Chickpeas, beans, peas, and lentils contain soluble fiber that forms a gel when it interacts with water, containing bile acids. These compounds aid in the digestion and absorption of fats.
According to a review published in the Canadian Medical Association Journal, daily consumption of 130 g of legumes can reduce “bad” cholesterol levels by 5%.
Green Tea
Green tea is the perfect beverage for those concerned about their vascular health. Studies show that just two cups a day can significantly improve the condition. The drink is rich in catechins, which help eliminate cholesterol from the body and prevent plaque formation, as reported by the Daily Mail.
Oatmeal
Oats contain beta-glucan—a type of soluble fiber that also reduces cholesterol absorption. However, instant oatmeal contains less beta-glucan than regular oats. The longer oatmeal is cooked, the more health benefits it will provide.
Consuming 3 g of beta-glucan per day can lower “bad” cholesterol levels by about 7%. In comparison, a standard serving of oatmeal contains about 2 g of beta-glucan.
