Doctor Sood, M.D., known as @doctorsood on TikTok, has shared seven foods that can help lower cholesterol. In his video, he highlights foods which luckily can be incorporated into any meal whether it’s breakfast, lunch, dinner, or even a snack – making it easy to add them to your daily routine. He encourages people to include more of the following in their diets:
- Avocado
- Olive Oil
- Almonds
- Soy
- Berries
- Oatmeal
- Salmon
For example, when it comes to oatmeal. You can easily have this as part of your breakfast or berries and almonds as part of a snack. According to livestrong: “Eating one-and-a-half cups of cooked oatmeal each day is recommended to help lower your cholesterol.”
They point out that while various factors can affect how well oatmeal lowers cholesterol, nothing that dietary changes may start showing results in as little as two to four weeks, according to Doctor William Haynes of the University of Iowa Hospitals and Clinics. Additionally, the late Doctor Michael Mosley – well known for his Just One Thing series – said in a past episode of his BBC podcast that oatmeal is not only beneficial for your health but also tastes delicious.
When it comes to olive oil, it’s more versitile than you think. It can be enjoyed with bread, drizzled over salads, or used in cooking. If you choose extra virgin olive oil, the expert notes that it’s especially beneficial, as it’s rich in polyphenols—plant-based micronutrients known for their wide array of health benefits.
It is also rich in Oleic acid, which Dr Mosley explains can help “lower inflammation, improve our memory and reduce blood pressure. A recent round up of 30 studies showed that daily consumption of olive oil reduced levels of c-reactive protein and interleukin 6”, which are two markers of inflammation.
Concluding the podcast Mr Mosley said: “I love the flavour [of olive oil] anyway so I think this is one of those real win-wins. It’s good to hear Bill confirm that all types of olive oil are beneficial and it may be the Oleic acid in it which is keeping my heart and blood vessels healthy.”