Tired of pills? Harvard expert reveals natural diet tricks to crush bad cholesterol

Time of India

a day ago

In an age of over-the-counter quick fixes and pharmaceutical shortcuts, a group of experts from
Harvard Medical School
has brought the conversation back to basics—your kitchen. If you're battling high cholesterol levels, especially the LDL kind often dubbed 'bad' cholesterol, you may want to check your plate before your prescription. According to Harvard Health Publishing, small dietary changes can significantly lower LDL levels and improve heart health.
The Fiber Fix: Soluble Secrets to Success
As reported by The Mirror, at the heart of this natural remedy is something we often overlook- soluble fiber. Found in whole grains, oats, fruits, vegetables, and legumes, soluble fiber acts like a sponge in the digestive tract. It binds with cholesterol and flushes it out of the body before it enters the bloodstream. Kathy McManus, Director of Nutrition at Brigham and Women's Hospital, emphasized in her conversation with Harvard Health Publishing that what you eat is as crucial as your genes when it comes to managing cholesterol.
Whole grains like traditional oatmeal (not the instant kind), brown rice, and barley are strongly recommended. 'Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice,' the experts advised. These foods not only support cholesterol control but also offer sustained energy and improved digestion.
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Whole grains like traditional oatmeal (not the instant kind), brown rice, and barley are strongly recommended to beat cholestrol. (Image: iStock)
Don't Swap Fat for Sugar
One common dietary blunder, McManus warns, is replacing fat with sugar in the quest for 'healthy' eating. This approach can backfire, potentially elevating triglycerides and undermining cardiovascular health. The message is clear: steer away from sugary substitutes and opt for naturally nutrient-dense options like lentils, chickpeas, and tofu.
Add Color and Oil the Right Way
UHSussex, in alignment with Harvard's findings, also noted that a diet rich in colorful fruits and vegetables is essential. Not only do these foods offer a broad spectrum of antioxidants, but they also contain plant-based proteins that are low in fat and high in fiber. When it comes to cooking oils, plant-based sources like olive, walnut, and flaxseed oil, along with omega-3-rich fish such as salmon, can play a pivotal role in managing LDL cholesterol.
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While lifestyle changes offer remarkable benefits, those with familial hypercholesterolemia—an inherited condition—may still require medication. However, even in these cases, diet remains a vital part of a comprehensive health strategy. 'Check with your doctor, but know that your fork can often be your first line of defense,' the Harvard team suggested.
The Bigger Picture
With heart disease and circulatory conditions responsible for nearly one in three adult deaths annually in the United States, the findings underscore the importance of preventative healthcare. As these experts emphasize, managing cholesterol isn't just about cutting things out—it's about thoughtfully adding in the right ingredients.
Whether you're dealing with a recent diagnosis or simply aiming for a healthier lifestyle, it might be time to rediscover your spice rack and grain drawer. Sometimes, the answer to a healthier heart starts not in a pharmacy, but in your pantry.
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