A doctor has recommended four specific foods that can help naturally lower cholesterol levels. High cholesterol affects many adults and poses risks for heart attacks and strokes. The doctor, who shared advice on TikTok, explains how berries, seeds, beans and lentils, and oats work to reduce cholesterol through various mechanisms involving bile acids, antioxidant properties, fiber, and plant proteins.
A doctor has urged people living with a potentially serious medical condition to keep four specific foods stocked in their kitchen, suggesting these items could naturally help bring down cholesterol levels.
High cholesterol is a major health concern throughout the UK, with roughly two in five adults thought to be affected. Cholesterol is a fatty, waxy substance found in the bloodstream. While the body needs a certain amount, excessive levels can lead to build-ups in blood vessels, causing dangerous blockages. It is also a considerable risk factor for heart attacks and strokes, making it vital to keep cholesterol levels in check.
One way of doing this is through dietary choices. With this in mind, Doctor Karan Rajan took to social media platform TikTok to highlight some of the most effective foods for managing cholesterol levels. Dr Rajan, who goes by Dr Raj online, said: "If I was diagnosed with high cholesterol, these are four things I'd have in my kitchen.
" Berries According to Dr Raj, these are "rich" in polyphenols such as anthocyanins. These "increase the amount of bile acids" produced, which in turn means more cholesterol is expelled from the body. He said: "These polyphenols also act as antioxidants, which can actually help the lining of the blood vessels. And the polyphenols also limit the amount of LDL oxidation, which is bad cholesterol.
" Seeds Dr Raj said: "These have healthy fats which reduce intestinal cholesterol absorption and reduce liver fat synthesis. " Beans and lentils Dr Raj explained that these 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 actually increases LDL receptor activity, which means more LDL clearance," he said.
Oats He added: "These are rich in the prebiotic fibre beta-glucan, which is one of the most studied prebiotics 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.
" To help lower your cholesterol levels, the NHS recommends eating more: The health body also suggests reducing your consumption of:
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