Daijiworld Media Network - New Delhi

New Delhi, Jul 9: Including nuts and lentils in the daily diet may help lower cholesterol levels and reduce the risk of heart disease, according to preventive cardiology experts, who stress that dietary changes play a crucial role in maintaining cardiovascular health.

Health experts say the first step in managing cholesterol is reducing the intake of foods that contribute to high cholesterol, including those rich in trans fats, saturated fats and tropical oils.

"The best way to lower your cholesterol through diet is to stop or decrease your intake of foods that increase cholesterol, such as trans fats, saturated fats and tropical oils," said Dr Tracy Paeschke, a preventive cardiologist specialising in heart health.

Once these foods are limited, experts recommend incorporating foods rich in soluble and insoluble fibre, healthy unsaturated fats and plant compounds such as polyphenols, which help regulate cholesterol metabolism.

Michelle Routhenstein, a preventive cardiology dietitian, said these nutrients work together to bind cholesterol in the digestive tract, promote its excretion and reduce cholesterol production in the body.

Among the recommended foods, Dr Paeschke highlighted unsalted nuts as one of the simplest additions to a heart-healthy diet. She advised consuming about one-third of a cup daily, including walnuts, almonds, pistachios or cashews.

A review published in the journal Nutrients found that regular nut consumption consistently reduced total cholesterol, low-density lipoprotein (LDL), commonly known as "bad" cholesterol, triglycerides and apolipoprotein B, a protein associated with the formation of harmful cholesterol deposits in arteries.

Regular consumption of nuts has also been linked to lower blood pressure and a reduced risk of cardiovascular-related deaths.

For those who already consume nuts regularly, Routhenstein recommends adding lentils to meals. Rich in soluble fibre and plant-based protein, lentils also provide minerals such as zinc, magnesium and potassium that support healthy blood pressure and vascular function.

The soluble fibre in lentils helps bind cholesterol and bile acids in the gut, increasing their excretion and contributing to lower LDL cholesterol levels when combined with an overall heart-healthy diet.

Another study published in Nutrients reported that daily consumption of lentils was associated with reductions in both total cholesterol and LDL cholesterol.

Experts said incorporating nuts, lentils or both into a balanced diet on a regular basis can support healthier cholesterol levels and contribute to better long-term cardiovascular health.