A doctor has shared four affordable supermarket foods that can help lower high cholesterol, a condition that often presents no symptoms. Dr Karan Rajan, author of the Sunday Times bestseller This Book May Save Your Life, outlined the items he would keep in his kitchen if diagnosed with high cholesterol. High cholesterol results from excess fatty substances in the blood and can be influenced by diet, lack of exercise, weight, smoking, and alcohol. Lifestyle changes, including dietary adjustments, can effectively reduce cholesterol levels.
1. Berries
Berries top Dr Rajan's list due to their richness in polyphenols, particularly anthocyanins. These compounds increase bile acid formation, leading to greater cholesterol excretion. Polyphenols also act as antioxidants, protecting blood vessel linings and limiting the oxidation of LDL (bad) cholesterol. Polyphenols are natural substances found in plant foods like fruits, vegetables, herbs, spices, tea, dark chocolate, and wine. They help protect cells from damage and may reduce the risk of diseases such as cancer, diabetes, and heart disease.
2. Seeds
Seeds contain healthy fats that reduce intestinal cholesterol absorption and decrease liver fat synthesis. The British Heart Foundation recommends choosing plain seeds to avoid added salt or sugar. A portion is about 30g, and a mix of nuts and seeds provides a wider range of nutrients.
3. Beans and Lentils
Beans and lentils offer fermentable fibres that boost short-chain fatty acid production, which downregulates liver cholesterol synthesis. They are also rich in plant proteins, increasing LDL receptor activity and promoting LDL clearance. Short-chain fatty acids have anti-inflammatory, immunoregulatory, and cardiovascular protective benefits.
4. Oats
Oats are recommended for their beta-glucan fibre, a soluble gel that binds to bile acids and forces the body to use LDL cholesterol to produce more bile. Beta-glucan is found in oats, barley, and rye and is associated with reduced cholesterol, improved blood sugar control, and immune support.
These affordable foods work by reducing cholesterol absorption, aiding its removal, and lowering inflammation. Incorporating them into a balanced diet can support heart health and improve cholesterol levels over time. Add berries, seeds (such as chia, flax, sunflower, and pumpkin), beans, lentils, and oats to your next shopping list.
