Also known as the silent killer, high cholesterol generally does not show any symptoms but can be life-threatening in the long run, leading to heart disease. Doctors say the condition increases the risk of heart attacks and stroke if not controlled effectively. However, there are a few changes in your lifestyle that can help you bring down your bad cholesterol – which includes following a heart-healthy diet.

Cardiologists at the British Heart Foundation have highlighted the most effective natural alternatives that studies have shown have a positive impact on bringing cholesterol, providing similar benefits to statins – medicines that control it. Various foods purport to help reduce cholesterol levels – and the top two among them are:

Loaded with soluble fibre known as beta-glucan – instrumental in reducing high cholesterol levels – oats are among the best foods that not only take care of your digestion but also lower high cholesterol levels. When you eat oats, the beta-glucan gets turned into a gel-like substance, effectively trapping bile acids that are rich in cholesterol and preventing them from entering the bloodstream.

According to doctors, your liver – which has to pull more cholesterol from the blood to produce bile – reduces LDL cholesterol levels. Studies say consuming around 3.5 g of beta-glucan from oat products daily for 3-12 weeks can lead to a 4.2 per cent reduction in 'bad' or LDL cholesterol.

Oats are an excellent source of fibre, which not only reduces cholesterol levels but also promotes heart health and overall well-being. All types of oats, including rolled oats, steel-cut oats, and oat bran, are rich in beta-glucan, making them an excellent choice for lowering cholesterol.

Some kinds of milk and yogurts boast cholesterol-lowering claims – as they are fortified with plant sterols and stanols, also known as phytosterols, which reduce cholesterol levels.

Many studies, published in the British Journal of Nutrition, have indicated that consuming up to 3.3 grams of phytosterols every day leads to a gradual reduction in LDL cholesterol by at least 6 to 12 per cent over a month.

Experts say plant sterols and stanols are similar – thereby allowing them to compete for absorption in the intestines and lowering cholesterol levels in the bloodstream. Phytosterols are also naturally present in a variety of plant-based foods like fruits, vegetables, vegetable oils, nuts, and grains. Even though the total intake from these sources is less than 600 mg per day – considerably lower than the effective 2 g obtained from fortified dairy products – they are extremely powerful.

However, cardiologists also suggest to effectively lower cholesterol levels, choose fortified foods that offer a sufficient dose of plant sterols or stanols. However, it is always prudent to seek advice from your doctor or a registered dietitian, especially if you have existing health conditions or are already on medication.