Journalism of Courage
High cholesterol can increase the risk of heart disease, but the good news is your diet can play a powerful role in managing it. Nature has gifted us foods that not only nourish the body but also actively help reduce LDL (“bad”) cholesterol while boosting HDL (“good”) cholesterol. Here are six heart-healthy foods to add to your plate.
Oats and Whole Grains: A warm bowl of oats or whole grain bread isn’t just filling, it’s healing. Oats are rich in soluble fiber, particularly beta-glucan, which binds with cholesterol in the digestive system and helps flush it out of the body. Regularly replacing refined carbs with whole grains supports steady heart health. (Source: Photo by unsplash )
Fish: Fish are packed with omega-3 fatty acids, which reduce triglycerides, lower inflammation, and protect arterial walls. Replacing red meat with salmon or sardines twice a week can significantly improve cholesterol balance and overall cardiovascular health. (Source: Photo by unsplash )
Nuts: Crunchy and satisfying, nuts are rich in unsaturated fats, plant sterols, and fiber. Almonds and walnuts, in particular, have been shown to lower LDL cholesterol while improving blood vessel function. Just a small handful daily makes a big difference. (Source: Photo by unsplash )
Legumes (Dals): Beans and lentils are high in soluble fibre and plant based proteins, making them an excellent cholesterol friendly swap for meat. They help slow digestion, keep you full longer, and improve blood sugar balance while lowering LDL levels. (Source: Photo by unsplash )
Avocadoes: Creamy, delicious, and nutrient rich, avocados are loaded with monounsaturated fats and fibre. Studies show that adding one avocado a day to a balanced diet can reduce LDL cholesterol and improve heart-protective HDL cholesterol. (Source: Photo by unsplash )
Olive Oil: The cornerstone of the Mediterranean diet, extra virgin olive oil is a powerhouse of antioxidants and monounsaturated fats. It helps reduce LDL cholesterol oxidation, a key factor in artery damage, and supports long term heart health when used in place of butter or ghee. (Source: Photo by unsplash )
