3. Beans and lentils
He added: “Beans and lentils contain fermentable fibres which maximise short-chain fatty acid production, which actually downregulates the liver cholesterol synthesis. They’re also rich in plant proteins, which increases LDL receptor activity, which means more LDL clearance.”
This means that these key foods can help lower “bad” LDL cholesterol because their fibre helps your gut produce substances that reduce cholesterol made by the liver, and their plant protein may also help your body remove more LDL from the blood.
A study explains: “Short-chain fatty acids (SCFAs) are mainly produced by gut microbiome fermentation of dietary fibre and could also be produced by bacteria of the skin and vagina.
“The SCFAs have many health benefits, such as anti-inflammatory, immunoregulatory, anti-obesity, anti-diabetes, anticancer, cardiovascular protective, hepatoprotective, and neuroprotective activities.”
4. Oats
In his final shopping list item, he says that oats are a great addition to your diet.
He explains: “Oats are rich in the probiotic fibre beta-glucan, which is one of the most studied probiotics for cholesterol reduction. These form a viscous, soluble gel that binds to bile acids and excretes them, and forces your body to pull more LDL cholesterol out of circulation to make even more bile.”
According to Healthline, beta-glucan is a form of soluble fibre naturally present in foods such as oats, barley and rye. It has been widely studied and is associated with a range of potential health benefits, including reduced cholesterol levels and support for immune function.
The health site also notes that research links it to improved blood sugar regulation, reduced inflammation, and other positive metabolic effects.
Your next shopping list
The much-loved doctor’s recommendations are affordable foods that can help lower high cholesterol. Together, they work by lowering cholesterol absorption, increasing its removal from the body, and reducing inflammation. Including these everyday foods in a balanced diet can support better heart health and help manage cholesterol levels over time.
Don’t forget to add these to your next supermarket shopping list:
- Berries
- Seeds (e.g. chia, flax, sunflower, pumpkin)
- Beans and lentils
- Oats
