A Cardiologist and Dietitian Reveal the Best Food to Eat to Lower Cholesterol

# A Cardiologist and Dietitian Reveal the Best Food to Eat to Lower Cholesterol

Lowering cholesterol through diet works. Cardiologist Dr. James Liu and registered dietitian nutritionist Sarah Martinez have outlined which foods actively reduce cholesterol levels and which ones to limit.

Soluble fiber tops the list. Foods like oats, barley, beans, and apples contain beta-glucans that bind cholesterol in the digestive tract and remove it from the body. Liu notes that consuming 10 grams of soluble fiber daily can lower LDL cholesterol by approximately 4 percent.

Plant sterols deserve attention too. Found in fortified foods, nuts, and seeds, these compounds block cholesterol absorption. A daily intake of 2 grams of plant sterols reduces LDL cholesterol by about 10 percent, according to Martinez's analysis of clinical data.

Fatty fish matters significantly. Salmon, mackerel, and sardines deliver omega-3 fatty acids that lower triglycerides and improve overall heart health. Liu recommends eating these fish twice weekly for optimal benefit.

Olive oil and nuts provide healthy monounsaturated fats that preserve good HDL cholesterol while lowering bad LDL cholesterol. Martinez emphasizes that a handful of almonds or walnuts daily provides real cardiovascular protection.

What to avoid proves equally important. Saturated fats in red meat, full-fat dairy, and processed foods actively raise LDL cholesterol. Trans fats in many packaged snacks and fried foods damage both LDL and HDL levels. Liu cautions that reducing saturated fat intake to less than 6 percent of daily calories produces measurable improvements within weeks.

Sugar and refined carbohydrates indirectly raise cholesterol by increasing triglyceride levels and