These 5 Foods Are a Must Have to Reduce LDL Naturally Amid Rising Temperature

High cholesterol is a rising problem among the youth. This summer diet can help reduce LDL levels naturally.

Rising cholesterol levels, often fueled by unhealthy eating habits, are becoming a growing concern in India, leading to a significant increase in heart-related issues. According to the latest data from the National Crime Records Bureau (NCRB) in its study ‘Accidental Deaths and Suicides in India,’ more than 32,000 individuals succumbed to heart attacks in 2022, marking a significant leap from the 28,413 deaths recorded in the preceding year. Speaking exclusively with India.com, Ritika Samaddar, Regional Head- Department of Clinical Nutrition and Dietetics, Max Healthcare, “Fortunately, taking control of your diet plays a crucial role in managing cholesterol levels. Simple additions like almonds, oats, and other natural heart-healthy options can significantly lower LDL cholesterol, putting you on the path to a healthier future.”

High Cholesterol Diet: 5 Foods to Lower LDL

1. Almonds: Starting with a handful of almonds. Nutrient-dense almonds are packed with heart-healthy fats, vitamins, and minerals, making them a must-add to your diet. Almonds may lower total and LDL cholesterol when included in a healthy diet and reduce levels of heart-damaging inflammation. The good thing is, almonds can be incorporated in various forms into your diet and consumed at any time of the day, yet they offer an abundance of nutrients. I usually suggest my clients carry a box of almonds on the go so they can snack healthily, which not only helps in maintaining heart health but also in managing weight and diabetes.
2. Oats: Rich in soluble fiber, oats are a great option to add to your diet for healthy living and heart health. In your digestive system, this soluble fiber acts like a magnet, binding to cholesterol and helping it pass through the body without being absorbed. To reap these heart-healthy benefits, my recommendation is to incorporate oats into your daily routine. They’re a versatile ingredient, easily adding a fiber boost to your favorite smoothies or enjoyed as a delicious breakfast bowl.
3. Legumes: Beans, lentils, and chickpeas are examples of legumes that are rich in soluble fiber, protein, and minerals. By reducing the absorption of blood cholesterol, these nutrient-dense foods can help lower levels of low-density lipoproteins (LDLs). For optimal results, my recommendation is to incorporate a variety of legumes into your diet. Legumes are delicious as a side dish or added to soups, stews, and salads.
4. Avocado: Avocado is rich in nutrients, including antioxidants, fiber, and monounsaturated fats, which collectively support overall heart health by lowering LDL cholesterol levels. My advice is to include avocado in salads, smoothies, guacamole, and other dishes to reap its benefits.
5. Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants and fiber, which can help lower LDL cholesterol levels and reduce the risk of heart disease. Incorporating a variety of berries into your diet can be as simple as adding them to your morning cereal, yogurt, or smoothies, or enjoying them as a refreshing snack on their own.

These natural foods, when added to your diet, can help in controlling cholesterol levels and promote overall heart health.