Eating a 12p portion of pearl barley could help lower 'bad' LDL cholesterol and may, for some people, delay or reduce the need for statins, according to a preventive cardiologist. Dr Francesco Lo Monaco, founder of The National Heart Clinic, highlighted the inexpensive supermarket staple as a practical way to support heart health.
Statistics from HEART UK and the British Heart Foundation show that close to half of all adults in the UK—roughly 45% to 50%—are living with high cholesterol. High cholesterol is a major health risk because it damages blood vessels and increases the risk of heart attack or stroke.
Why Pearl Barley Helps
A 500g bag of pearl barley costs £1.20 at Sainsbury's, meaning a 50g dry portion costs just 12p. Barley contains beta-glucan, a soluble fibre that reduces cholesterol absorption in the gut. When digested, this fibre forms a gel-like substance that binds to cholesterol and bile acids, preventing their absorption into the bloodstream. The liver then pulls extra cholesterol from the blood to replace lost bile acids, naturally lowering overall and LDL cholesterol levels.
Consuming 3 grams of beta-glucan daily is clinically recognised by health authorities for these benefits. A 500g bag provides around ten 50g dry portions, making it an inexpensive way to add fibre to meals.
Dr Lo Monaco said: "Pearl barley is a brilliant example of an overlooked food that offers real nutritional value without costing a fortune. It is affordable, filling and easy to add to soups, stews and casseroles. Swapping it for some of the rice or pasta you would normally eat is a simple way to introduce more fibre into your diet."
Can It Delay or Avoid Medication?
Eating pearl barley may help lower LDL cholesterol when trying to improve health, potentially before medication is needed. However, its effect depends on current cholesterol levels and overall heart health risk. For those with slightly high cholesterol and no history of heart problems, doctors usually recommend dietary and lifestyle changes first. Studies show barley's soluble fibre can help lower blood cholesterol over a few weeks.
But if cholesterol is largely genetic or if there is a high risk of heart disease, diet alone may not be enough. In such cases, doctors typically recommend cholesterol medicine, such as statins, alongside healthy eating.
Other Cheap Cholesterol-Lowering Foods
Dr Lo Monaco also recommended four other affordable foods to support heart health:
- Beans and lentils: Tinned beans, dried lentils and split peas are cheap sources of fibre and plant protein, naturally low in saturated fat. Dr Lo Monaco suggested replacing some meat in chilli, curry or shepherd's pie with lentils or beans.
- Ground linseed: Also called flaxseed, it provides fibre and plant-based omega-3 fat. Research suggests it may help improve cholesterol levels, although results vary. Dr Lo Monaco said: "A little ground linseed stirred into porridge or yoghurt is a simple place to start."
- Carrots: Inexpensive and versatile, carrots contain fibre, including some soluble fibre. Dr Lo Monaco said: "Add them to soups, stews and sauces, or eat them as a snack instead of relying on processed options."
- Apples: Apples contain pectin, a soluble fibre that can help lower cholesterol. Dr Lo Monaco said: "An apple is not going to transform your cholesterol overnight, but small, consistent choices can add up."
Natural Ways to Reduce Cholesterol
Dr Lo Monaco stresses that diet is only part of the picture. High cholesterol can run in families and often causes no symptoms, so a blood test is the only way to know your levels. "Changing what you eat can help, but it is not a substitute for medication when medication is needed," he said. "If you have been told your cholesterol is high, speak to your healthcare professional about your overall risk and the best way to manage it."
Medical science recommends a combination strategy, such as the Portfolio Diet, which can lower LDL cholesterol by 13% to 30% within 2 to 12 weeks. This approach includes consuming 10 to 20 grams of soluble fibre daily, taking 1.5 to 3 grams of plant sterols, eating a handful of tree nuts, and swapping animal proteins for soy and plant proteins. Reducing saturated fats and replacing them with unsaturated fats, plus at least 150 minutes of moderate aerobic exercise weekly, can further optimise liver fat metabolism and boost 'good' HDL cholesterol.
While eating pearl barley can help lower LDL cholesterol, it is a modest dietary measure rather than a full replacement for statins if you are at high cardiovascular risk.
