Cholesterol: a cardiologist and dietitian outline foods tied to better levels

A cardiologist and a dietitian list foods — including oats, legumes, fatty fish, nuts, olive oil, fruits, leafy greens, soy, green tea, tomatoes and chia — that are reported to help lower LDL and improve lipid profiles; studies cited say dietary changes can reduce LDL by about 5–30% depending on adherence and genetics.

High cholesterol often has no visible symptoms but can affect heart health. Two experts — Martha Theran, a registered dietitian nutritionist, and Deepak Talreja, a cardiologist — discussed foods reported to influence cholesterol levels. They note that medication is important for some people, while dietary choices are described as a complementary way to influence LDL and HDL cholesterol. The American Heart Association is cited on cholesterol's role and its links with clogged arteries, blood clots, stroke and heart attack. What experts report: - Excess LDL cholesterol and triglycerides are linked with clogged arteries and higher risk of blood clot, stroke and heart attack, according to the American Heart Association. - Martha Theran said studies show dietary changes — lowering saturated and trans fats, avoiding trans fats, increasing soluble fiber, and including plant sterols/stanols — can reduce LDL by about 5 to 30% depending on adherence and genetics. - Deepak Talreja described mechanisms: soluble fiber can bind cholesterol in the gut and aid its removal; phytosterols in plants may block cholesterol absorption; and unsaturated fats from nuts and seeds can raise HDL and help lower triglycerides. - The experts highlighted specific foods associated with improved lipid profiles, including oats and barley; lentils and beans; fatty fish such as salmon, mackerel and sardines; nuts and avocados; extra-virgin olive oil; apples, berries and citrus fruits; dark leafy greens; soy products; green tea; tomatoes; and chia seeds. - Dr. Talreja reported recommending at least two servings of fatty fish per week as one example of how the experts described dietary choices. Summary: The experts describe a plant-forward, fiber-rich and healthy-fat centered pattern as a complementary approach to lowering LDL cholesterol and supporting lipid balance. They report that individual effects vary with adherence and genetics. Undetermined at this time.