Cardiologist lists 6 Daily foods that lower cholesterol and protect your heart.

Protect your heart with your plate-not with a pill.

Heart disease is no longer a health disorder affecting only older adults. Increasing stress, long working hours, and disturbed eating patterns push even young Indians into the risk zone these days. Cardiologists insist that the most potent way to keep your heart healthy starts on your plate, not in a pill box. Here are six daily foods which doctors highly recommend adding to your regular diet as they nourish the heart, improve blood flow, regulate cholesterol, and help the body fight against silent inflammation.

Oats: Daily dose of fibre that tames cholesterol

Oats are amongst the more trusted breakfast options of heart specialists since oats contain beta-glucan-a kind of natural fiber that binds the extra cholesterol, therefore making it easier to take out of the body. Eating on a regular basis will reduce LDL levels and will keep full for quite a period of time, thus not allowing unhealthy snacking.

Walnuts and almonds: small handful, big impact

These nuts are also very powerful heart protectors. Walnuts provide plant-based omega-3 oils, while almonds supply vitamin E and healthy fats. Together, they reduce inflammation, give flexibility to arteries, and maintain overall heart function. How much: 6–8 nuts daily Why: It has been shown in research that those who consume nuts on a regular basis have a very low risk of heart problems.

Berries: Antioxidants protecting your arteries

Antioxidants in blueberries, strawberries and raspberries-even local fruits like jamun-protect the inner lining of the blood vessels. They help stabilise blood pressure and reduce oxidative stress for healthy circulation. How much: ½ cup daily Best part: Even a small serving makes a measurable difference.

Leafy Greens:

Nature's Blood Pressure Regulators Spinach, methi, amaranth and other Indian greens contain potassium and natural nitrates that help dilate blood vessels, easing the heart's task of pumping blood. Another reason they're good for you: greens cut down the harmful effects of high-salt diets, common in Indian homes. How much: 1 cup cookedEasy fix: Add greens to rotis, dals, khichdi or soups to make them a daily habit. 

Olive oil or mustard oil:

Pick the right fat Healthy fats: Keep your heart in good shape. Olive oil contains very high levels of monounsaturated fats that maintain good cholesterol in healthy amounts. Mustard oil, on the other hand, works beautifully for Indian cooking-it is intrinsically low in saturated fat, besides carrying heart-salubrious omega-3s. How much: 1-2 tablespoons per day Caution: Do not use the same oil for frying repeatedly-it creates harmful compounds. 

Beans and Lentils:

Heart-Protective Protein Plant protein and soluble fibre in staples like rajma, chole, moong dal and masoor dal in Indian cuisine stabilize sugar levels and curb cholesterol. As you feel fuller for longer, you tend to eat less and that automatically cuts the chances of overeating and weight gain-two main factors contributing to heart strain. How much: 1–2 servings a day Added advantage: They are inexpensive, easily available and can be simply incorporated into your daily diet. 

The cardiologist's takeaway 

Heart-healthy eating is not about complicated diets or exotic ingredients; it's about simple, everyday choices that you repeat day in and day out. When these six foods become part of your routine, they gradually improve cholesterol, blood pressure and blood vessel health. Even if you can't adopt all six right away, make at least one change today: a stronger heart is built through small, sustainable steps-not sudden overhauls.