40 Foods To Lower Cholesterol – Having high cholesterol levels — especially “bad” LDL — increases the risk of heart disease (
Legumes contain a lot of fiber, minerals and protein. Replacing some of the refined grains and processed meats in your diet with legumes can reduce your risk of heart disease.
40 Foods To Lower Cholesterol
A review of 26 randomized controlled studies found that eating 1/2 cup (100 grams) of legumes per day was effective in lowering “bad” LDL cholesterol by an average of 6.6 mg/dl compared with no consumption of legumes (
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Legumes such as beans, peas and lentils help lower “bad” LDL levels and are a good source of plant-based protein.
They’re a great source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).
In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily had lower LDL levels than those who did not eat avocados (
An analysis of 10 studies concluded that avocados, as a substitute for other fats, were associated with lower total cholesterol, LDL, and triglycerides (7).
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They are very high in monounsaturated fats. Walnuts are also rich in plant-based omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).
Almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body make nitric oxide. It helps regulate blood pressure (8,
Moreover, seeds 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 in nuts lower blood pressure and reduce the risk of heart disease.
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In an analysis of 25 studies, eating 2-3 servings of nuts per day reduced “bad” LDL cholesterol by an average of 10.2 mg/dl (
Daily consumption of nuts is associated with a 28% lower risk of fatal and nonfatal heart disease (8).
Summary Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to better heart health.
In a large, 25-year study of adults, those who ate the most unfried fish were less likely to develop metabolic syndrome, a cluster of symptoms characterized by high blood pressure and low “good” HDL levels (
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In another large study of older adults, those who ate tuna or other baked or grilled fish at least once a week had a 27% lower risk of stroke (
Remember that the healthiest ways to cook fish are steaming or boiling. In fact, fried fish can increase your risk of heart disease and stroke (
Fish is a staple of the Mediterranean diet and has been widely studied for its benefits on heart health (
Some of the heart-protective benefits of fish may also come from certain peptides present in fish protein (
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Summary Fatty fish provide high levels of omega-3 fatty acids and reduce the risk of heart disease and stroke.
In fact, a review of 45 studies found that eating three servings of whole grains daily was associated with a 20% lower risk of heart disease and stroke. The benefits were even greater when people ate more servings of whole grains — up to seven — per day (
Whole grains keep all parts of the grain intact, which gives them more vitamins, minerals, plant compounds and fiber than refined grains.
Summary Whole grains have a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.
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It does this by encouraging your body to get rid of cholesterol and by stopping your liver from producing this compound.
A type of soluble fiber called pectin can lower cholesterol by up to 10%. It is found in fruits including apples, grapes, citrus fruits, and strawberries (
Fruits also contain bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
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Eating berries and grapes, which are especially rich in these plant compounds, can help raise “good” HDL and lower “bad” LDL cholesterol (22).
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Summary The fruit helps lower cholesterol and improve heart health. This is mostly due to its fiber and antioxidants.
It may sound too good to be true, but research backs up claims that dark chocolate and cocoa can lower “bad” LDL cholesterol (
They experienced a 0.17 mmol/l (6.5 mg/dl) reduction in “bad” LDL cholesterol. Their blood pressure also decreased and their “good” HDL cholesterol increased (
Cocoa and dark chocolate also protect the “bad” LDL cholesterol in your blood from oxidation, a major cause of heart disease (
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Therefore, you should use only cocoa or choose dark chocolate with a cocoa content of 75-85% or more.
Summary The flavonoids in dark chocolate and cocoa help lower blood pressure and lower “bad” LDL cholesterol while raising “good” HDL cholesterol.
Studies suggest that garlic lowers blood pressure in people with elevated levels and may help lower total and “bad” LDL cholesterol — although the latter effect is less strong (27,
Because relatively large amounts of garlic are required to achieve this heart-protective effect, many studies have used antiaging supplements—which are considered more effective than other garlic preparations (
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Allicin and other plant compounds in garlic help lower LDL cholesterol and other heart disease risk factors.
An analysis of 35 studies linked soy foods to reduced “bad” LDL and total cholesterol, as well as increased “good” HDL cholesterol (
Summary There is some evidence that soy foods may reduce heart disease risk factors, especially in people with high cholesterol.
They are high in fiber and antioxidants and low in calories, which are essential for maintaining a healthy weight.
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Some vegetables are high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges (
Vegetables provide a variety of plant compounds that provide many health benefits, including protection against heart disease.
While green tea gets a lot of attention, black tea and white tea have similar properties and health effects.
Although most studies associate tea with lower total and “bad” LDL cholesterol, research is mixed on its effects on “good” HDL cholesterol and blood pressure (35).
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Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which are associated with a lower risk of heart disease (
Carotenoids act as antioxidants to get rid of harmful free radicals that lead to hardened arteries (
Dark greens may help lower cholesterol levels by binding with bile acids and causing your body to excrete more cholesterol (
One study suggests that lutein lowers levels of oxidized “bad” LDL cholesterol and helps prevent cholesterol from binding to artery walls.
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Summary Dark leafy greens are rich in carotenoids, including lutein, which may reduce the risk of heart disease and stroke.
One five-year study gave adults at risk of heart disease 4 tablespoons (60 mL) of extra virgin olive oil per day in addition to a Mediterranean diet.
The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, compared to people who followed a low-fat diet (40).
Olive oil is a rich source of monounsaturated fatty acids, which help raise “good” HDL and lower “bad” LDL cholesterol.
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It is a source of polyphenols, some of which reduce inflammation that drives heart disease (41).
Summary Olive oil, a staple of the Mediterranean diet, provides your heart-boosting monounsaturated fatty acids and antioxidants.
Eating more of these foods will lead you to a balanced diet and keep your heart healthy.
You can also practice mindful eating techniques to make sure you enjoy your meals and stay full without overeating.
Heart Health Facts And Advice
Our experts constantly monitor the health and wellness space and we update our articles as new information becomes available. High cholesterol is frowned upon by many health conscious people. Learn the causes, causes and treatments to lower your cholesterol here!
High cholesterol is considered the villain in the lives of many fitness enthusiasts, and rightly so. Ironically, although we have such negative effects on cholesterol, they are not seen in the early stages of high cholesterol. We only know when high cholesterol has damaged our circulation and blood systems. Here you will know about managing and reducing the effect of high cholesterol along with dietary recommendations to avoid high cholesterol levels.
First of all, why fear cholesterol? We know the total amount of cholesterol the body needs to build cells and perform various metabolic functions. But the problem arises when there is too much cholesterol in the blood and it blocks the arteries. When arteries become constricted due to cholesterol, blood flow drops, which can cause a variety of symptoms, such as heart attack or stroke. Since cholesterol wreaks havoc on the circulatory system, you are always urged to keep your cholesterol levels within their limits.
Below are some of the reasons or medical conditions for having high blood cholesterol levels,
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Symptoms of high cholesterol usually do not appear in the early stages but in the later stages and that too
