11 Gut-Friendly Foods That Also Fight High Cholesterol

Legumes: The Fiber and Protein Powerhouses

Legumes, including beans, lentils, and chickpeas, are exceptional sources of soluble fiber and plant-based protein. Their high fiber content not only aids in lowering cholesterol levels by reducing its absorption in the gut but also promotes satiety and digestive health. The fermentation of fiber by gut bacteria produces short-chain fatty acids, which play a role in reducing inflammation and improving gut barrier function. Incorporating legumes into your diet can be as simple as adding them to soups, stews, or salads, providing a hearty and nutritious option that supports both cardiovascular and digestive health.

Nuts: Small But Mighty

Nuts, such as almonds, walnuts, and pistachios, pack a powerful punch when it comes to heart and gut health. They are rich in unsaturated fats, fiber, and plant sterols, all of which contribute to lowering LDL cholesterol levels. The fiber in nuts acts as a prebiotic, promoting the growth of beneficial gut bacteria. Furthermore, nuts contain polyphenols, which have antioxidant properties that support overall health. Enjoying a handful of nuts as a snack or adding them to dishes can enhance flavor while providing essential nutrients that benefit both the heart and the gut.