Ioannis Zabetakis, associate professor of food chemistry at the University of Limerick, highlights four key foods and drinks that help lower cholesterol and promote heart health — including a drink many consider harmful. While cholesterol is often blamed for cardiovascular disease, Zabetakis explains that not all cholesterol is bad.
Cholesterol comes in two forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL, known as “bad” cholesterol, leads to fat buildup in arteries, increasing the risk of heart attacks and strokes. Conversely, HDL or “good” cholesterol removes excess LDL from the arteries and protects artery walls, reducing blockage risk.
Zabetakis notes that a higher HDL to LDL ratio corresponds to lower cardiovascular risk. Positive lifestyle choices like exercise, quitting smoking, and weight management can improve this ratio. Diet also plays a crucial role, mainly by reducing inflammation—a central factor in heart disease.
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Inflammation encourages blood platelets to clump, making it harder for HDL to clear out LDL, thus heightening heart disease risk. Eating anti-inflammatory foods supports HDL’s function and helps protect the heart.
According to Zabetakis, four dietary components stand out for balancing cholesterol, lowering inflammation, and enhancing heart health:
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Fruits and Vegetables: Rich in antioxidants, these foods trap free radicals—unstable molecules that cause cellular damage and trigger inflammation. A diet high in fruits and vegetables raises HDL levels, lowers blood pressure, and improves blood sugar, all beneficial for heart health.
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Oily Fish and Olive Oil: Salmon, sardines, tuna, and olive oil contain polar lipids—fats that quickly enter the bloodstream to reduce inflammation and prevent platelet aggregation. Studies suggest these lipids from oily fish help prevent blood clots and maintain healthy cholesterol ratios.
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Fermented Dairy Products: Yoghurt, kefir, and cheese contain polar lipids and smaller anti-inflammatory compounds formed during fermentation. These products improve HDL levels and can modestly lower cardiovascular risk. Research shows that consuming just 20 grams of fermented dairy daily is linked to heart health benefits.
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Moderate Red Wine Consumption: Contrary to popular belief, drinking one to two small glasses of red wine per day can improve HDL ratios by reducing inflammation due to its polar lipid content. However, excessive alcohol intake negates these benefits and raises health risks. Non-alcoholic wines also provide similar advantages because they contain polar lipids without the harmful effects of alcohol.
Zabetakis emphasizes that controlling inflammation through diet is key to protecting heart health. By choosing foods that reduce inflammation, anyone can improve their HDL to LDL ratio and lower their risk of cardiovascular disease.