### Two Science-Backed Foods to Support Heart Health
Managing cholesterol and heart health is a common concern. While medication is a vital tool for many, scientific research consistently shows that diet also plays a crucial role. Incorporating specific foods can effectively support your heart health alongside medical treatment.
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Two foods, in particular, have strong evidence for their ability to lower LDL ("bad") cholesterol and improve cardiovascular wellness:
**1. Nuts (Especially Walnuts and Almonds)**
**The Science:**
Regular nut consumption is linked to measurable improvements in cholesterol levels. A 2020 review in *The American Journal of Clinical Nutrition* concluded that eating a handful of nuts daily can reduce LDL cholesterol by approximately 5%. Walnuts are a rich source of omega-3 fatty acids, which help reduce inflammation and improve blood vessel function. Nuts also support HDL ("good") cholesterol levels and reduce oxidative stress in the body.
**How to Include Them:**
Aim for a one-ounce serving (a small handful) each day. They can be easily added to oatmeal, yogurt, or salads. For the best benefit, choose raw or dry-roasted nuts without added salt, oil, or sugar.
**2. Oats and Whole Grains (Especially Oatmeal)**
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**The Science:**
Oats contain a powerful soluble fiber called beta-glucan. This fiber binds to cholesterol in the digestive system and helps remove it from the body. The health benefits are so well-established that the FDA has approved a health claim stating that consuming three grams of soluble fiber from oats daily may reduce the risk of heart disease. Studies have shown that regular oatmeal consumption can lower LDL cholesterol by 5–10% over six weeks.
**How to Include Them:**
Aim for one to two servings daily. Choose steel-cut or old-fashioned rolled oats over instant packets, which often contain added sugar. For extra flavor and heart-healthy benefits, top your oatmeal with berries, nuts, or a sprinkle of cinnamon.
**A Note on Medication**
It is essential to never stop taking prescribed cholesterol medication without first consulting your doctor. Statins and other medications are proven to be safe and effective for many people, reducing the risk of heart attack by 25–35% and stroke risk by up to 48%. They are recommended by leading health organizations like the American Heart Association and the World Health Organization for high-risk patients.
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**Your Action Plan for Heart Health**
* **Consult your doctor** for personalized advice; do not self-diagnose or self-treat.
* **Add one heart-healthy food** to your daily routine, such as a serving of oats or nuts.
* **Get regular blood tests** to monitor your cholesterol levels.
* **Remember the fundamentals:** Regular exercise, stress management, and sufficient sleep are also critical for heart health.
The most effective approach to heart health isn't about choosing between medicine and food. It's about combining both: trusting your doctor's guidance on medication while actively supporting your body with nutritious, whole foods. True wellness is built on a foundation of science, balance, and consistent care.