Cholesterol is a waxy, fat-like substance that is produced by the liver and is necessary for the body to function normally. However, when there is too much cholesterol in the blood, it can lead to health problems such as heart disease and stroke.
Fortunately, there are many foods that can help lower cholesterol levels. In this article, we will discuss 13 of the best cholesterol-lowering foods that you can add to your diet!
#1 – Legumes
Legumes are a great source of soluble fiber, which can help lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. Legumes also contain other nutrients such as protein, vitamins, and minerals.
Some of the best legumes to include in your diet are black beans, lentils, kidney beans, and chickpeas.
#2 – Avocados
Avocados are a unique fruit because they contain monounsaturated fats, which can help lower cholesterol levels. Monounsaturated fats are known as “good” fats because they improve HDL (good) cholesterol levels and decrease LDL (bad) cholesterol levels.
In addition to their cholesterol-lowering effects, avocados are also a good source of fiber, vitamins, and minerals. Try adding avocado to your salads, sandwiches, or simply eating it as a snack with some sea salt.
#3 – Nuts
Nuts are another great food to eat for cholesterol control, especially almonds and walnuts. Similar to avocados, nuts contain monounsaturated fats that can help improve HDL cholesterol levels.
Eating a handful of nuts each day is a simple way to incorporate them into your diet. You can also add them to salads, oatmeal, or yogurt. Just be sure to watch your portion size, as nuts are high in calories.
#4 – Fatty Fish
Fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are rich in omega-three fatty acids. These healthy fats can help reduce triglyceride levels and lower your risk of heart disease.
Aim to eat two servings of fatty fish per week. You can cook fish in a variety of ways, including baking, grilling, broiling, and poaching.
Or, if you’re not a fan of fish, you can take a fish oil supplement. Just be sure to talk to your doctor first.
#5 – Whole Grains
Whole grains are an excellent source of fiber, which can help lower cholesterol levels, especially oats and barley. Fiber helps remove cholesterol from your body, preventing it from building up in your arteries.
Some great whole-grain options include barley, oats, brown rice, quinoa, and whole-wheat bread. Aim for at least three servings of this cholesterol-lowering foods per day.
#6 – Fruits and Berries
Fruits and berries are also rich in fiber, which can help reduce cholesterol levels. In addition, many fruits and berries are high in antioxidants, which can help protect your heart health.
Some great fruit and berry options include apples, bananas, oranges, strawberries, blueberries, and raspberries. Aim for at least two servings of fruit per day.
#7 – Dark Chocolate and Cocoa
There’s a good reason dark chocolate is often called “health food.” It turns out that this delicious treat can help lower your cholesterol levels.
In fact, one study showed that participants who ate dark chocolate every day for two months had lower LDL (bad) cholesterol levels and higher HDL (good) cholesterol levels than those who didn’t eat any chocolate.
Aim for at least one ounce of this cholesterol-lowering foods per day.
#8 – Garlic
Garlic is a well-known herb that has been used for centuries in both cooking and medicine. It is believed to help lower cholesterol levels, which can improve heart health. Garlic is also a good source of antioxidants, which can help fight off disease.
In addition, garlic has anti-inflammatory properties that can help reduce the risk of chronic diseases such as cancer. Aim for two to three cloves of garlic per day.
#9 – Soy Foods
Recent studies have shown that consuming soy foods on a regular basis can help improve your lipid profile by reducing bad cholesterol and increasing good cholesterol.
Soy is also a rich source of antioxidants, which can help protect your body against inflammation and heart disease. Aim for two to three servings of this cholesterol-lowering foods per day.
#10 – Vegetables
Eating vegetables is a great way to reduce your cholesterol levels and improve your heart health. Vegetables are low in calories and high in fiber, which makes them a perfect choice for anyone looking to eat healthier.
There are many different types of vegetables, so you can find one that fits your taste preferences. Vegetables are also an excellent source of vitamins and minerals, which can help keep your body healthy.
Aim for at least three servings of vegetables per day.
#11 – Tea
Tea is a great way to lower your cholesterol levels and improve your heart health. Tea contains antioxidants that can help reduce inflammation in the body, which can lead to heart disease.
There are many different types of tea, so you can find one that fits your taste preferences. Tea is also a low-calorie beverage, so it can be a great way to stay hydrated without adding extra calories to your diet.
Try to drink at least one cup of tea per day.
#12 – Dark Leafy Greens
Dark leafy greens are a great source of fiber, vitamins, and minerals. They can also help to lower your cholesterol levels and improve your heart health. Fiber helps to remove cholesterol from the body, while vitamins and minerals can help to keep the heart healthy.
Some dark leafy greens that you may want to add to your diet include:
- Spinach
- Kale
- Collards
- Swiss chard
Aim to eat at least one cup of dark leafy greens per day. You can add them to salads, smoothies, or even just cook them up and eat them as a side dish.
#13 – Extra Virgin Olive Oil
Extra virgin olive oil is a healthy, cholesterol-lowering fat. It can help to improve your cholesterol levels and reduce your risk of heart disease. Extra virgin olive oil is high in monounsaturated fats, which are a type of healthy fat. It also contains antioxidants that can help to protect the heart.
To get the most benefit from extra virgin olive oil, use it in place of other oils in your diet. Use it to cook with or add it to salads and vegetables. You can even drizzle it over bread or pasta.
Conclusion
Adding these 13 cholesterol-lowering foods to your diet is a good way to start lowering your cholesterol and improving your heart health. If you’re looking for more ways to improve your cardiovascular health, be sure to check out our other blog posts on the topic. And if you have any questions about how to add these foods into your diet or need help creating a meal plan that incorporates them, don’t hesitate to reach out to us. We’d be happy to help!
