Are you looking for a way to keep your cholesterol levels low? Eating the right food is one of the most effective ways to do this. Here, we will look at five foods that can help reduce your bad cholesterol and give your heart health a boost.
These foods are packed with nutrients that can help lower LDL (low-density lipoprotein), improve HDL (high-density lipoprotein), and protect against inflammation.
From nuts and seeds to fruits and vegetables, these superfoods provide essential vitamins, minerals, antioxidants, fiber, and healthy fats that will leave you feeling energized and full longer.
So if you’re looking for an easy way to maintain healthy cholesterol levels in your body – read on.
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1. Oats and Barley
These whole grains are high in dietary fiber, which helps lower LDL cholesterol levels in the blood. The soluble fiber found in oats and barley helps slow down digestion, keeping your hunger at bay while providing essential nutrients like B vitamins, magnesium, and selenium.
2. Nuts and Seeds
Nuts like almonds, walnuts, hazelnuts, pistachios, flaxseeds, chia seeds, and hemp seeds are excellent sources of fiber and heart-healthy fats.
Many studies suggest that they may lower your bad cholesterol level and blood pressure due to their high content of polyunsaturated fats and Vitamin E.
Fatty fish like salmon, tuna, herring, mackerel, and sardines can keep your cholesterol levels in check. They contain omega-3 fatty acids, which help reduce inflammation and lower triglyceride levels in the blood.
Doctors strongly recommend that people eat at least two servings of fish per week as part of a heart-healthy diet.
4. Beans and Legumes
Beans and legumes are high in fiber, plant-based protein, and complex carbohydrates. They can help decrease the absorption of cholesterol into your bloodstream.
So make sure to add black beans, chickpeas, lentils, kidney beans, or white beans to your diet.
Fruits such as apples, oranges, grapes, strawberries, blueberries, raspberries, and other berries can help keep your cholesterol levels low. Thanks to their high content of soluble fiber, vitamins, minerals, and antioxidants, they can help reduce bad cholesterol and raise good cholesterol levels.
Eating plenty of vegetables is a must when it comes to bringing down cholesterol levels. Leafy greens like spinach, kale, arugula, collards, Swiss chard, and Brussels sprouts have soluble fiber.
According to the National Lipid Association, soluble fiber can help to remove cholesterol from the body by binding it in the intestine.
Other vegetables like okra, tomatoes, peppers, carrots, sweet potatoes, and squash are filled with antioxidants and soluble fiber that help decrease the absorption of cholesterol into your bloodstream.
7. Extra Virgin Olive Oil
Extra virgin olive oil is rich in monounsaturated fatty acids. This can help raise HDL cholesterol levels and lower LDL levels.
According to researchers from Harvard T.H. Chan School of Public Health, replacing unhealthy fats with olive oil can help protect against inflammation and reduce the risk of cardiovascular diseases.
By adding these foods to your diet, you’ll be well on your way to maintaining healthy cholesterol levels and protecting your heart health.
In addition, exercise, quitting smoking and alcohol, and maintaining a healthy weight can also help you manage your cholesterol levels. Remember to talk to your doctor about the best health plan for you.
- 11 foods that lower cholesterol – Harvard Health. https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
- Cholesterol: Top foods to improve your numbers – Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
- Adding Soluble Fiber to Lower Your Cholesterol – Lipid. https://www.lipid.org/sites/default/files/adding_soluble_fiber_final_0.pdf
- Olive oil may help boost heart health. https://www.hsph.harvard.edu/news/hsph-in-the-news/olive-oil-heart-disease-risk/