High cholesterol in the blood increases the risk of heart disease and stroke. Heart experts have identified two types of food that can help lower cholesterol in a way similar to statins, which are commonly used to reduce 'bad' cholesterol in the blood.
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Oats Studies have shown that oats help lower bad cholesterol due to their content of 'beta-glucan,' a soluble fiber. These fibers trap cholesterol and prevent its absorption into the blood, causing the liver to use more cholesterol to produce bile, which is almost the same effect as statins. You can consume about 40 grams of oat flour daily, a glass of oat milk, or add it to breakfasts, baked goods, and soups to enhance the benefit.
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Plant sterols and stanols Plant sterols and stanols (phytosterols) are found in some fortified dairy and yogurt products. These compounds are structurally similar to cholesterol, so they compete with it for absorption in the gut, reducing the amount of bad cholesterol in the blood. Studies have shown that consuming about 2 grams of these compounds daily can lower bad cholesterol by 6–12% in just a few weeks.
It's important to know that doses of phytosterols from natural sources are usually much lower than the effective dose in fortified products. Although some foods help lower cholesterol, they cannot replace statins, which remain the most effective for reducing bad cholesterol and lowering the risk of heart disease.
In addition to medication, it is recommended to follow a healthy lifestyle that includes: a balanced diet rich in vegetables, fruits, and whole grains; maintaining a healthy weight; regular physical activity; quitting smoking.
Before making significant changes to your diet or using plant sterols and stanols, it is advisable to consult a doctor or nutritionist, especially if you are taking other medications or have chronic health conditions.
The buildup of bad cholesterol in the arteries forms 'plaques' that can harden and narrow the arteries. If a piece of such a plaque breaks off, it can lead to a blood clot, causing a heart attack or stroke. Furthermore, high cholesterol can increase the risk of high blood pressure and diabetes, which in turn increase the risk of heart disease. There are two main types of cholesterol:
Bad cholesterol (LDL): carries cholesterol from the liver to the rest of the body, and high levels lead to fat buildup in the arteries, which can obstruct blood flow. Good cholesterol (HDL): carries cholesterol from the blood back to the liver to be removed and helps protect the heart.
