It's no secret that dietary adjustments are imperative for treating high cholesterol, and your kitchen cupboards may already hold the most effective ingredients.
When consumed correctly, simple kitchen staples like nuts and seeds could be your best defence against the pernicious conditions, explained health expert Dr Meena Malhotra.
The Heal n Cure founder revealed that other everyday ingredients like beans, flaxseeds, garlic and olive oil also provide natural health benefits.
"Even a daily bowl of oatmeal or a handful (just a handful, not more) of walnuts with yoghurt can make a big difference over time," she told GB News.
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A bowl of oatmeal in the morning is widely recommended for patients with high cholesterol
|GETTY
The expert particularly highlighted garlic's antioxidant properties and stressed the importance of checking olive oil purity when shopping.
But not everything marketed as healthy actually helps your cholesterol, as Dr Malhotra warned about several surprising culprits that could be working against you.
Smoothies, for example, are often packed with fruit juice, sweetened yoghurt, nut butters and honey that send calories and sugar soaring.
"Coconut oil (which is very popular right now) and many tropical oils are marketed as healthy but are high in saturated fats and can increase LDL in some people," she explained.
Granola bars and plant-based processed meats can also be problematic, despite their healthy image. Dr Malhotra says these packaged foods tend to be calorie-heavy and inflammatory.
Best dietary habits for high cholesterol
Mediterranean-style eating offers the perfect blueprint for managing cholesterol naturally, according to Dr Malhotra.
So she recommends filling your plate with vegetables, whole grains like oats and barley, legumes, fatty fish and avocados.
"Some things these foods do is that they provide soluble fibre and healthy fats that improve cholesterol and also reduce inflammation," she noted.
Pure olive oil features prominently in this approach - though checking its authenticity is important.
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It was also noted that it's the combination of ingredients that makes this eating pattern so effective, as the soluble fibre works alongside healthy fats to create a powerful cholesterol-lowering effect.
What's more, the Mediterranean approach doesn't encourage strict dieting but rather embraces delicious, wholesome foods that boost heart health.
Foods to avoid for high cholesterol
The foods to steer clear of are equally important to know. Dr Malhotra's hit list includes trans fats, ultra-processed foods, packaged baked goods, fried fast foods and processed meats.
Having a daily handful of nuts can make a significant difference to cholesterol levels
|PA
"I always tell my patients to avoid trans fats, ultra-processed foods, packaged baked goods, fried fast foods and processed meats, which all raise LDL and drive the metabolic risk," she said.
Her advice includes swapping processed options for whole foods most days of the week, stressing that while it's not about perfection, making better choices more often than not is encouraged.
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