These foods naturally lower cholesterol and protect your heart.

Controlling cholesterol naturally is possible, and it can be done with simple dietary changes . Vascular surgeon Herik Oliveira, a specialist with the Brazilian Society of Angiology and Vascular Surgery , points out the most effective foods for reducing "bad" cholesterol (LDL) and protecting the heart.

The first is oats , a fiber rich in beta-glucan. "It helps reduce LDL cholesterol levels and also controls satiety," says the doctor. He recommends including the food in preparations such as yogurt, fruit, smoothies, or porridge.

Another essential group, according to the surgeon, are fish rich in omega-3 , such as salmon, tuna, and sardines. "They contain fatty acids that help reduce triglycerides and have a protective effect on the cardiovascular system," he explains. These proteins can be consumed baked, grilled, or added to daily meals.

Finally, the doctor recommends eating fruits rich in pectin, such as apples, oranges, lemons, and berries. "Pectin is a soluble fiber that helps reduce LDL cholesterol and also has a protective effect on the heart ," Herik emphasizes. They can be consumed raw, in juices, or in smoothies.

According to the expert, these foods not only help reduce the absorption of "bad" cholesterol, but also contribute to increasing "good" cholesterol (HDL). "A diet, especially one rich in fiber and omega-3s , is an essential ally in controlling cholesterol and maintaining cardiovascular health," he concludes.