11 Foods that will help you reduce cholesterol
Maintaining healthy cholesterol levels is crucial for a strong cardiovascular system. While medications can be prescribed to manage high cholesterol, incorporating a balanced diet with specific foods can also make a significant impact. In this blog post, we will explore ten nutritious foods that can naturally help lower cholesterol levels and promote heart health.
Avocados
They’re a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol. They also give you oleic acid, which helps lower the bad cholesterol in your bloodstream.
In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily lowered their LDL levels more than those who didn’t eat avocados
Oats
An easy step to lowering your cholesterol is having a bowl of oatmeal for breakfast. It gives you 1 to 2 grams of soluble fiber. Processing oats can decrease the benefits of beta-glucan for heart health, so it’s essential to make wise decisions when choosing oatmeal.
If you want to lower your cholesterol, whole-grain oats, such as steel-cut or rolled oats can be beneficial. (nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber).
Dark Leafy Greens
Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.
Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries.
Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol.
Tea
Both black and green teas contain powerful antioxidants that may reduce cholesterol levels. Green tea typically contains more of these antioxidant powerhouses, as it is made from unfermented leaves and is less processed.
Two of the primary beneficial compounds in tea are:
Catechins: Help activate nitric oxide, which is important for healthy blood pressure. They also inhibit cholesterol synthesis and absorption and help prevent blood clots.
Quercetin: This may improve blood vessel function and lower inflammation.
Nuts
Nuts are high in monounsaturated and polyunsaturated fatty acids, so almonds, walnuts, or pistachios can help reduce your LDL levels.
Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure
Nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines. Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease.
25 studies show, eating 2–3 servings of nuts per day decreased “bad” LDL cholesterol by an average of 10.2 mg/dl.
Fish
Fish like salmon, albacore tuna, sardines, and mackerel are all rich in omega-3 fatty acids, which reduce triglycerides in the blood.
Omega-3s bolster heart health by increasing “good” HDL cholesterol and lowering inflammation and stroke risk.
Aim for 8 ounces of fish a week. The healthiest ways to cook fish are steaming, stewing or grilling. Fried fish may increase your risk of heart disease and stroke.
Whole Grains
Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream.
Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke.
Dark Chocolate and Cocoa
Dark chocolate contains flavonoids, antioxidants that help lower LDL levels.
Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease. You should use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or higher.
Just make sure to eat in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get similar heart-healthy effects.
Garlic
Garlic has been used for its medicinal properties for centuries. It contains various powerful plant compounds, including allicin, its main active compound.
Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol.
Extra Virgin Olive Oil
Olive oil is a plant-based fat, so it’s a better choice when you’re trying to lower your “bad” cholesterol than fats that come from animals.
Olive oil is a rich source of monounsaturated fatty acids, the kind that may help raise “good” HDL and lower “bad” LDL cholesterol.
It is also a source of polyphenols, some of which reduce the inflammation that can drive heart disease.
Berries
Berries such as strawberries, blueberries, and raspberries are packed with antioxidants and soluble fiber. Regular consumption has been associated with reduced LDL cholesterol levels and improved cardiovascular health.
Conclusion
High cholesterol levels are a major risk factor for heart disease. Taking control of your cholesterol levels through dietary choices is a proactive step towards a healthier heart. By incorporating these ten cholesterol-lowering foods into your daily meals, you can enhance your cardiovascular health and reduce the risk of heart disease.
Remember to combine a balanced diet with regular exercise and consult with a healthcare professional for personalized advice on managing cholesterol levels.
