Diet Plan To Reduce Cholesterol And Triglycerides – Having high cholesterol levels – especially “bad” LDL – is associated with an increased risk of heart disease (
Legumes are high in fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can reduce your risk of heart disease.
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A review of 26 randomized studies found that eating 1/2 cup (100 grams) of legumes per day is effective in lowering “bad” LDL cholesterol by an average of 6.6 mg/dL, compared to eating no legumes (
Day Meal Plan To Lower Cholesterol: Recipes & Prep
Summary Legumes such as beans, peas and lentils can help lower ‘bad’ LDL levels and are a good source of plant protein.
They are a rich source of monounsaturated fats and fiber – two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol.
In one study, overweight and obese adults with high LDL cholesterol who ate an avocado daily lowered their LDL levels more than those who did not eat avocados (
A review of 10 studies found that substituting avocados for other fats lowered total cholesterol, LDL, and triglycerides (7).
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They are very high in monounsaturated fats. Walnuts are also rich in the plant variety of omega-3 fatty acids, a type of polyunsaturated fat associated with heart health (8).
Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps the body make nitric oxide. This, in turn, helps regulate blood pressure (8,
Additionally, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking absorption in your intestines.
Calcium, magnesium and potassium, also found in nuts, can lower blood pressure and reduce the risk of heart disease.
How Do Vegetarian Diets Affect Cholesterol Levels?
In a review of 25 studies, eating 2-3 servings of nuts per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dl (
Eating nuts daily is associated with a 28% lower risk of fatal and non-fatal heart disease (8).
Summary Nuts are rich in cholesterol-lowering fat and fiber, as well as minerals linked to improved heart health.
In a large 25-year study of adults, those who ate the most unfried fish were least likely to develop metabolic syndrome, a cluster of symptoms that includes 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 (
Note that the healthiest ways to cook fish are steamed or grilled. In fact, fried fish may increase the risk of heart disease and stroke (
Fish is a major part of the Mediterranean diet, which has been extensively researched for its heart health benefits (
Some of the heart-protective benefits of fish may also come from certain peptides in fish protein (
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Summary Fatty fish provide high levels of omega-3 fatty acids and are associated with a reduced risk of heart disease and stroke.
In fact, a review of 45 studies linked eating three servings a day to a 20% lower risk of heart disease and stroke. The benefits were even greater when people ate more servings of whole grains per day (up to seven) (
Whole grains keep all parts of the grain intact, which provides more vitamins, minerals, plant compounds and fiber than refined grains.
Summary Whole grains are associated with a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective in reducing “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 soluble fiber called pectin lowers cholesterol by up to 10%. It is found in fruits, including apples, grapes, citrus fruits and strawberries (
The fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).
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Summary Fruit can help lower cholesterol and improve heart health. This is largely due to its fiber and antioxidants.
It may sound too good to be true, but studies confirm that dark chocolate and cocoa can lower “bad” LDL cholesterol (
They had a reduction of “bad” LDL cholesterol by 0.17 mmol/l (6.5 mg/dl). Their blood pressure also dropped and their “good” HDL cholesterol increased (
Cocoa and dark chocolate appear to protect against oxidation of “bad” LDL cholesterol in the blood, which is a major cause of heart disease (
How To Lower Cholesterol Naturally: Best Foods And More
Therefore, you should only use cocoa or choose dark chocolate with a cocoa content of 75-85% or higher.
Summary The flavonoids in dark chocolate and cocoa may help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.
Research suggests that garlic lowers blood pressure in people with high 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 effect, many studies have used aged supplements, which have been shown to be more effective than other garlic preparations.
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Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce risk factors for heart disease.
A review of 35 studies linked soy foods to reductions in “bad” LDL and total cholesterol, as well as increases in “good” HDL cholesterol (
Summary There is some evidence that soy foods reduce risk factors for heart disease, especially in people with high cholesterol.
They are rich in fiber and antioxidants and low in calories, which is necessary for maintaining a healthy weight.
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Some vegetables are very high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges (
Vegetables provide many 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.
While most studies link tea to lower total and “bad” LDL cholesterol, research is mixed on its effects on “good” HDL cholesterol and blood pressure (35).
How To Optimize Your Triglycerides Levels
Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which lower the risk of heart disease (
Carotenoids act as antioxidants to scavenge harmful free radicals that can harden arteries (
Dark leafy greens can help lower cholesterol levels by binding to bile acids and causing your body to excrete more cholesterol (
One study suggested that lutein lowers levels of oxidized “bad” LDL cholesterol and may help prevent cholesterol from binding to artery walls (
Day Low Cholesterol Diet Meal Plan: 1,200 Calories
Summary Dark leafy greens are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.
A five-year study gave adults at risk of heart disease 4 tablespoons (60 ml) of extra virgin olive oil a day along with a Mediterranean diet.
The olive oil group had a 30% lower risk of major cardiac events, such as stroke and heart attack, compared to people on a low-fat diet (40).
Olive oil is a rich source of monounsaturated fatty acids, which can help raise “good” HDL and lower “bad” LDL cholesterol.
Vegetarian Diet: 7 Day Meal Plan To Lower Your Cholesterol
It’s also a source of polyphenols, some of which reduce inflammation that can lead to heart disease (41).
Summary Olive oil, a staple of the Mediterranean diet, provides heart-boosting monounsaturated fatty acids and antioxidants.
Eating these foods will put you on the path to a balanced diet and keep your heart healthy.
You can also practice techniques like mindful eating to make sure you’re enjoying your meal and not overindulging.
Breakfast Recipes To Help Lower Cholesterol — Eat This Not That
Our experts constantly monitor the field of health and wellness, and we update our articles when new information becomes available. Your diet affects your cholesterol. To lower cholesterol, limit foods high in saturated fat and avoid trans fats. These fats raise your “bad” cholesterol (LDL). Adding more soluble fiber and plant-based foods to your diet can lower your LDL cholesterol while giving you the nutrition you need to lead an active and vibrant life.
Yes, what you eat can affect the amount of cholesterol circulating in your blood. Cholesterol is a waxy substance that your body needs to function. Your liver produces enough cholesterol to support your body’s processes. So you don’t need to get it from food (and it’s not an essential nutrient). The cholesterol you get from your diet is extra and unnecessary, like adding sand to a beach. That being said, your diet only affects 20 to 30% of your blood cholesterol.
There are certain foods that cause your “bad” cholesterol (LDL) levels to rise higher than normal. On the other hand, other foods can help lower LDL levels. Knowing which foods to eat and which foods to avoid will help you manage your cholesterol levels and reduce your risk of heart disease.
The main nutritional source of cholesterol (called dietary cholesterol) is animal products. These include meats, cheeses and dairy products.
How To Lower Triglycerides Naturally
When it comes to lowering cholesterol levels, research shows that dietary cholesterol is not something to worry about. Instead, two unhealthy types
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