High cholesterol levels can put you at risk for heart disease, but the good news is that what you eat can make a big difference.
Scientists have been studying foods that naturally lower cholesterol for decades, and their findings show that a healthy diet can be as effective as some medications. Here’s what you need to know about cholesterol and the foods that help keep it in check.
Cholesterol is a waxy substance in your blood. While your body needs some cholesterol to function, too much of it—especially “bad” LDL cholesterol—can clog your arteries and lead to heart problems.
“Good” HDL cholesterol, on the other hand, helps remove excess cholesterol from your bloodstream. The goal is to lower LDL while maintaining or even boosting HDL, and certain foods can help do exactly that.
Oats and barley are some of the best foods for reducing LDL cholesterol. They contain a type of fiber called beta-glucan, which absorbs cholesterol in your gut and helps remove it from your body.
Research shows that eating just 3 grams of beta-glucan a day—about one and a half cups of cooked oatmeal—can lower LDL cholesterol by up to 10%.
Nuts, especially almonds and walnuts, are also heart-friendly. Studies have shown that eating a handful of nuts daily can lower LDL cholesterol by 5-10% and improve HDL cholesterol levels.
Nuts are rich in healthy fats, plant-based protein, and compounds like phytosterols, which block cholesterol absorption.
Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids. These healthy fats don’t directly lower LDL cholesterol, but they reduce triglycerides—a type of fat in your blood—and increase HDL cholesterol.
Eating two servings of fatty fish a week is enough to benefit your heart.
Legumes, including beans, lentils, and chickpeas, are packed with soluble fiber, which binds to cholesterol and carries it out of your body.
A review of multiple studies found that eating about one cup of legumes daily can reduce LDL cholesterol by around 5%. Plus, legumes are a great plant-based protein source that can replace red meat, which tends to raise cholesterol.
Fruits like apples, oranges, and berries are another cholesterol-lowering powerhouse. These fruits are high in pectin, a type of soluble fiber that lowers LDL cholesterol.
Research also highlights the role of antioxidants in fruits, which help prevent cholesterol from turning into harmful plaques in your arteries.
Vegetables, particularly leafy greens like spinach and kale, are rich in compounds called lutein and fiber.
Lutein helps prevent cholesterol from sticking to your artery walls, while fiber helps lower LDL cholesterol levels. Adding a variety of colorful vegetables to your meals boosts overall heart health.
Avocados are another excellent choice. They are high in monounsaturated fats, which help lower LDL cholesterol while increasing HDL cholesterol.
A study published in the Journal of the American Heart Association found that eating one avocado a day as part of a healthy diet reduced LDL cholesterol by up to 13%.
Olive oil is the cornerstone of the heart-healthy Mediterranean diet. It’s rich in monounsaturated fats and antioxidants, which lower LDL cholesterol and reduce inflammation. Replacing butter or margarine with olive oil is a simple way to improve your heart health.
Finally, dark chocolate and cocoa are surprising additions to the list. Rich in flavonoids, these foods can lower LDL cholesterol and improve HDL levels.
However, moderation is key—choose dark chocolate with at least 70% cocoa and enjoy it in small amounts to avoid excess sugar and calories.
The takeaway? A diet full of whole, plant-based foods can significantly lower cholesterol levels and improve your heart health.
Swapping processed snacks for nuts, adding oatmeal to your breakfast, or replacing red meat with legumes and fatty fish are simple, research-backed ways to make a big difference. With these small changes, you can take control of your cholesterol and enjoy a healthier, longer life.
If you care about coffee, please read studies that drinking coffee this way can help prevent stroke, heart disease, and drink coffee after breakfast, not before, for better blood sugar control.
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