Khaberni - Heart experts have identified two types of foods that can help lower cholesterol in a way similar to the action of "statin" drugs, which are commonly used to reduce harmful blood cholesterol.
High blood cholesterol increases the risk of heart disease and strokes. There are two main types of cholesterol:
Harmful Cholesterol (LDL): It transports cholesterol from the liver to the rest of the body, and its increase leads to the accumulation of fats in the arteries, which can obstruct blood flow.
Good Cholesterol (HDL): It transports cholesterol from the blood to the liver for disposal, and helps protect the heart.
The accumulation of harmful cholesterol in the arteries forms "plaques," which may harden and cause narrowing of the arteries. If a piece of these plaques breaks off, it can lead to a blood clot, causing a heart attack or stroke. Also, high cholesterol may increase the risks of high blood pressure and diabetes, which in turn increase the risk of heart disease.
The British Heart Foundation (BHF) highlighted two effective natural alternatives, which studies have shown help improve cholesterol levels.
1. Oats
Studies have shown that oats help lower harmful cholesterol thanks to their content of "beta-glucan," which is a soluble fiber. This fiber works by trapping cholesterol and preventing its absorption into the blood, making the liver use more cholesterol to produce bile, which is almost the same effect as statin drugs.
Dietary tip: Consume about 40 grams of oat flour daily, or a cup of oat milk, or add it to breakfast meals, baked goods, and soups to enhance the benefits.
2. Plant Sterols and Stanols
Plant sterols and stanols (phytosterols) are found in some fortified dairy products and yogurt. These compounds are similar in structure to cholesterol, so they compete with it for absorption in the intestines, which reduces the amount of harmful cholesterol in the blood.
Studies have shown that consuming about 2 grams daily of these compounds can reduce harmful cholesterol by 6–12% within a few weeks. However, it is important to note that doses of phytosterols from natural sources are usually much lower than the effective dose found in fortified products.
General tips for maintaining heart health
Although some foods help lower cholesterol, they cannot replace statin drugs, which remain the most effective in reducing harmful cholesterol and reducing the risk of heart disease. In addition to medication, it is advisable to follow a healthy lifestyle that includes:
A balanced diet rich in vegetables, fruits, and whole grains.
Regular physical activity.
Maintaining a healthy weight.
Quitting smoking.
And before making significant changes to the diet or using plant sterols and stanols, it is preferable to consult a doctor or nutritionist, especially if you are taking other medications or suffer from chronic health conditions.
