Five great winter warming foods that lower cholesterol

High cholesterol levels are often the result of poor dietary choices, but smart dietary modifications can act as an antidote to the culprit.

Luckily, Dr. Sunny Patel, of Dish Dash Deets, shared with Express.co.uk a list of warming foods to add to your cholesterol-lowering winter menu.

1. Porridge

Porridge, which is served in many UK kitchens, can help lower bad cholesterol thanks to its soluble fiber content.

The doctor explained that soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body.

Aim for at least five to 10 grams of soluble fiber per day, which can help lower bad cholesterol levels, Dr. Patel added.

If you want to take your porridge’s cholesterol-lowering power to the next level, it’s doctor-advised to add some nuts like almonds or walnuts.

Nuts are rich in polyunsaturated fats as well as plant sterols, both of which can help manage cholesterol.

2. Grilled fish

From salmon to mackerel, roasting an oily fish for dinner can provide more than just a tasty treat.

This doctor explained: These types of fish are rich in omega-3 fatty acids, which have been shown to reduce triglycerides and reduce the risk of heart disease.

Fatty fish can reduce the risk of plaque buildup in the arteries, which can all contribute to a better cholesterol profile, Dr. Patel said.

The NHS recommends eating at least two servings of fish a week, including one serving of oily fish.

3. Spices

Colorful powders can not only enhance your warming soups, stews, and curries, but they also control fat content.

Dr. Patel recommends opting for garlic, turmeric, and cinnamon because they have cholesterol-lowering and heart-healthy properties.

Garlic, in particular, contains allicin, a compound that may have a mild cholesterol-lowering effect by inhibiting cholesterol synthesis in the liver, according to the doctor.

He added: These spices can be used in cooking or added to drinks. There is no recommendation for a specific amount, but they can be part of your daily diet in moderate amounts.

4- Green tea

You’ve probably already put the kettle on to brew a soothing cuppa or an energizing coffee, but swapping these popular drinks for green tea can lower your cholesterol.

Some studies show that the antioxidants in green tea may help lower bad cholesterol, Dr. Patel said.

There is no specific recommended amount, but a few cups of green tea a day can be helpful.

5. Kari

Making vegetarian curries with cholesterol-lowering spices can also allow you to include fiber-rich foods in your diet, including beans and lentils.

The doctor explained that these small foods are excellent sources of soluble fiber and plant protein that can help lower bad cholesterol.

Dr. Patel added: Include legumes like beans, lentils and peas in your diet regularly. Half a cup to a cup of cooked beans per meal can be a good goal.