Tasty Foods Proven to Naturally Fight High Cholesterol

49. Nattō: The Fermented Soybean Heart Enzyme

Nattō, a traditional Japanese food made from fermented soybeans, is an exceptionally unique and powerful heart ally due to its high concentration of nattokinase. This potent enzyme, produced during the fermentation process, is renowned for its fibrinolytic activity—meaning it can help break down fibrin, a protein involved in blood clotting. By improving blood circulation and reducing blood viscosity, nattokinase indirectly supports cholesterol management by ensuring healthier blood flow and lowering the overall burden on the cardiovascular system. Additionally, the fermentation process makes the isoflavones and vitamin K2 (crucial for arterial health) in the soybeans highly bioavailable. Though Nattō has a distinctive strong flavor and slimy texture, incorporating even small amounts is a concentrated, time-tested strategy for enhanced vascular health.

50. Leeks: The Prebiotic SCFA Producer

Leeks, members of the allium family like onions and garlic, offer a unique and indirect strategy for cholesterol management. Their thick white and light green parts are exceptionally rich in inulin, a powerful prebiotic fiber that is largely undigested in the small intestine. Once in the colon, inulin acts as a feast for beneficial gut bacteria. The fermentation of inulin produces high levels of short-chain fatty acids (SCFAs), particularly butyrate and propionate. Propionate is crucial as it travels to the liver and has been shown to inhibit cholesterol synthesis there, effectively reducing the amount of LDL the body produces internally. Leeks also provide sulfur compounds that support vascular health. Use them sautéed as a base for soups, stews, or lightly grilled. They provide a milder, sweeter flavor than onions and are a creative way to leverage gut health for heart health.