Soluble fibre binds cholesterol in the digestive tract and removes it before absorption. Oats, barley, psyllium husk, and legumes are particularly rich in soluble fibre. Adding a bowl of oats to your morning or replacing one roti with an oat-based alternative daily is a simple entry point.
Plant sterols found naturally in vegetable oils, nuts, seeds, and whole grains block cholesterol absorption in the gut. Consuming two grams of plant sterols daily reduces LDL by 10 to 15 percent, making them one of the most effective non-pharmaceutical interventions.