Cardiologist Reveals 6 Cholesterol Lowering Foods: Walnuts, Okra and More
Diet plays a key role in combating India’s cardiovascular disease epidemic, says Dr Mohit Arora
New Delhi, Oct 25 : Cardiovascular diseases (CVD) remain the leading cause of death and disability in India, with experts warning of an early onset and high fatality rates among young adults. Elevated cholesterol is a major contributor, significantly raising the risk of heart attacks and strokes, according to the British Heart Foundation.
Dr Mohit Arora, associate consultant cardiologist at Kailash Deepak Hospital in Delhi, emphasizes that diet is one of the most effective ways to manage cholesterol. “Dyslipidemia, or abnormal cholesterol levels, affects over 81% of Indians, often silently impacting even young adults,” Dr Arora said. “Dietary changes that focus on fiber, healthy fats, and plant based foods while reducing saturated fat can meaningfully improve cholesterol and support long-term cardiovascular health.”
Research continues to highlight the impact of diet on heart health. A 2025 study in the New England Journal of Medicine found that potassium-rich foods like bananas, beetroot, and avocado can reduce the risk of heart failure by 24%. Another study from The American Journal of Clinical Nutrition (2024) reported that increased intake of plant-based protein can lower the risk of cardiovascular disease by 19% and coronary artery disease by 27%.
To combat high cholesterol, Dr Arora recommends incorporating the following foods into daily meals:
Walnuts – Rich in omega-3 fatty acids, they improve heart health and lower bad cholesterol (LDL).
Okra – High in soluble fiber, it aids in reducing LDL cholesterol levels.
Avocado – Contains monounsaturated fats that support healthy cholesterol balance.
Oats – A great source of soluble fiber, helping to lower LDL cholesterol.
Legumes and beans – Plant-based protein that reduces cardiovascular risk.
Fruits like bananas and berries – Potassium and antioxidants contribute to heart health.
Dr Arora also advises limiting saturated and trans fats found in fried foods, processed snacks, and excessive dairy products. Making these dietary adjustments, combined with regular physical activity, can significantly reduce cholesterol levels and curb India’s growing cardiovascular disease burden.
