Daijiworld Media Network- Mumbai

Mumbai, Jun 11: In a world where health trends come and go, a US-based doctor has stirred interest with a refreshingly simple message — lowering cholesterol doesn't require drastic diets or exotic superfoods. Instead, Dr Sood, M.D., known widely through social media for his practical health advice, recently listed seven accessible foods that can help control cholesterol levels — and they’re likely already in your kitchen.

Backed by medical science and presented in a viral video, Dr Sood’s recommendations are easy to incorporate into daily meals and offer heart-protective benefits without the need for expensive supplements or extreme restrictions.

At the top of his list is oatmeal, hailed for its high soluble fiber content, particularly beta-glucan. This fiber acts like a sponge in the gut, absorbing bad cholesterol (LDL) and flushing it out. Whether eaten hot, cold, sweet, or savoury, oats have emerged as a cholesterol-fighting staple in many households.

Avocados, often viewed as a millennial indulgence, earn praise for their healthy monounsaturated fats. These not only reduce LDL cholesterol but also help raise the good HDL cholesterol. Their versatility—from toast to salads—makes them an easy addition to any diet.

Almonds, another pantry favourite, are rich in fiber, plant sterols, and healthy fats. A daily handful can help lower LDL cholesterol while curbing inflammation. Almonds also make for a convenient and nutritious snack on the go.

Often misunderstood, soy takes a deserving spot on the list. Its plant-based protein and natural compounds called isoflavones support lower cholesterol levels, especially when used in place of animal proteins. From tofu to soy milk and miso soup, soy offers a range of heart-healthy options.

Bright and flavourful, berries such as strawberries, blueberries, and raspberries pack antioxidants and fiber that assist in reducing inflammation and improving vascular health. A bowl of berries not only adds colour to your meal but boosts heart protection.

Salmon, known for its omega-3 fatty acids, helps lower triglycerides and improve overall cholesterol balance. Dr Sood recommends this fatty fish as a staple for those serious about heart health. Sardines, trout, and mackerel offer similar benefits for seafood lovers seeking variety.

Finally, olive oil, a core ingredient of the Mediterranean diet, stands out as a heart-friendly fat. Rich in monounsaturated fats and antioxidants, it supports a healthier lipid profile when used in moderation, particularly in place of saturated fats like butter.

Dr Sood emphasises that incorporating these foods into daily meals can lead to meaningful improvements in cholesterol levels over time. Rather than focusing on what to eliminate, he encourages a shift toward what to include — a perspective that has resonated with viewers across platforms.

With India witnessing a rise in lifestyle-related ailments, such advice serves as a timely reminder that small, consistent dietary choices can lead to long-term health benefits — and it can all begin with your next meal.