If high cholesterol levels are not addressed, patients often require medical intervention later on.
Fortunately, including certain foods in your diet can greatly help manage your cholesterol levels.
Registered dietitian and nutritionist Mei Wang told GB News that in some cases, dietary interventions can produce results within just four to six weeks.
This period of time is consistent with the effects observed when taking traditional statin drugs, experts noted.
Nuts are rich in plant sterols
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May explained: “Certain foods, especially those rich in soluble fiber, plant sterols, and unsaturated fats, can significantly lower LDL cholesterol, especially for people with mildly elevated cholesterol, and may be used to supplement statins or in some cases. may have similar effects.
“Foods rich in soluble fiber, such as oats, beans, apples and citrus fruits, can help lower cholesterol by binding to it in the digestive system and reducing its absorption.
“For example, consuming just 1.5 cups of cooked oatmeal daily can lower LDL cholesterol by up to 10% over the long term.”
The expert continued: “Plant sterols and stanols, found in fortified foods such as spreads and yogurt, also support healthy cholesterol levels, and consuming about 1.5 to 3 grams per day can reduce LDL cholesterol by 6 to 10 percent.” A healthy and balanced diet.
“Incorporating healthy fats is also an effective strategy,” the expert continued.
“Nuts like almonds and walnuts, and fatty fish like salmon provide beneficial omega-3 fatty acids and monounsaturated fats that lower LDL cholesterol and improve your overall lipid profile.”
To add more cholesterol-binding fiber to your diet, May recommends eating whole grains such as barley and brown rice.
Plant-based foods significantly reduce bad cholesterol
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“Whole grains such as barley and brown rice also contribute to lowering cholesterol, as they contain high amounts of fiber that binds to cholesterol in the intestines,” May explained.
“Soy products such as tofu and soy milk have been shown to lower cholesterol by up to 5 percent, and replacing butter with healthy fats such as olive oil can also help lower cholesterol levels.”
May says the natural approach is most effective when used in conjunction with regular exercise, with 30 to 45 minutes of moderate exercise five times a week recommended.
Reducing your alcohol intake also helps your liver remove bad cholesterol more efficiently.
