These Heart-Healthy Summer Foods Should Be Consumed Daily For Better Cholesterol Levels

NDTV

a day ago

Heart-healthy summer foods can significantly help in managing cholesterol levels. These foods are typically rich in fibre, antioxidants, healthy fats, and plant compounds that naturally reduce LDL (bad cholesterol) and increase HDL (good cholesterol). Many summer fruits and vegetables have high water content, keeping the body hydrated while also supporting liver function, which is essential for cholesterol regulation. In addition, the phytochemicals in these foods can reduce oxidative stress and inflammation, two major contributors to heart disease. Here we discuss a list of heart-healthy summer foods you must have for better cholesterol levels.
9 Summer foods that must be consumed daily for better cholesterol levels
1. Watermelon
Watermelon is rich in water, lycopene, and fibre, nutrients known to support heart health. Lycopene, an antioxidant, helps reduce cholesterol oxidation, which can lead to plaque buildup in arteries. Its hydrating nature also supports liver and kidney functions, indirectly aiding cholesterol metabolism.
2. Cucumber
With its high water content and low-calorie profile, cucumber helps detoxify the body and reduce bloating. It also contains potassium and magnesium, which aid in blood pressure regulation. Including cucumbers in salads or juices may help flush out excess cholesterol and maintain heart rhythm.
3. Tomatoes
Tomatoes are another summer staple loaded with lycopene, which has been linked to lower LDL cholesterol and a reduced risk of heart disease. Cooking or blending tomatoes enhances the absorption of lycopene, making tomato-based chutneys, soups, or curries a smart daily choice.
4. Oats
Though not exclusive to summer, oats are a perfect breakfast option in warmer weather as overnight oats or oat smoothies. Rich in beta-glucan fibre, they trap cholesterol in the digestive tract and reduce its absorption, thus helping maintain healthy cholesterol levels.
5. Mint
Mint is cooling and contains rosmarinic acid and menthol, which may reduce inflammation and relax blood vessels. It can be added to chutneys, raitas, and infused waters to support better digestion and indirectly promote cholesterol breakdown.
6. Berries
These seasonal fruits are loaded with antioxidants called anthocyanins that reduce inflammation and prevent the oxidation of LDL cholesterol. A daily handful of berries can also improve arterial function and HDL levels, contributing to overall heart protection.
7. Lauki
This underrated summer vegetable is a cholesterol-friendly food, as it contains soluble fiber and essential minerals. Bottle gourd juice, consumed on an empty stomach, may help reduce bad cholesterol and promote liver function.
8. Avocados
Though not native to all regions, avocados are becoming more common in Indian markets. They're rich in monounsaturated fats that help reduce LDL and increase HDL. You can mash avocado into salads, smoothies, or spread it on whole grain toast for a summer heart-health boost.
9. Green leafy vegetables
These greens are packed with fibre, potassium, and folate, which contribute to lowering cholesterol and maintaining blood pressure. In summer, they can be lightly steamed or added to smoothies or soups. They also contain lutein, a plant compound that helps protect arteries from plaque buildup.
By incorporating these cooling, nutrient-dense options into daily meals, individuals can naturally support cardiovascular health, especially in the heat when heavy, fatty meals can strain the heart.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.