How To Lower Your High Cholesterol – Having high cholesterol levels—especially “bad” LDL—is linked to an increased risk of heart disease (
Legumes contain a lot of fibre, 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 controlled trials 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 not eating legumes (
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Summary Legumes such as beans, peas and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.
They are a rich source of monounsaturated fat 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 reduced LDL levels more than those who did not eat avocado (
An analysis of 10 studies showed that replacing avocado with another fat was linked to lower total cholesterol, LDL and triglycerides (7).
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They are very high in monounsaturated fat. 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 especially rich in L-arginine, an amino acid that helps your body make nitric oxide. This in turn helps regulate blood pressure (8,
Nuts also 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, can lower blood pressure and reduce the risk of heart disease.
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In an analysis of 25 studies, consumption of 2–3 servings of nuts per day reduced “bad” LDL cholesterol by an average of 10.2 mg/dl (
Eating a daily serving of nuts is linked to a 28% lower risk of both fatal and non-fatal heart disease (8).
Summary Nuts are rich in cholesterol-lowering fat and fibre, as well as minerals linked to improved heart health.
In a large 25-year study in adults, those who ate the most non-fried 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 fried fish at least once a week had a 27% lower risk of stroke (
Remember that the healthiest ways to prepare fish are steaming or stewing. In fact, fried fish may increase the risk of heart disease and stroke (
Fish is an important part of the Mediterranean diet, which has been extensively studied for its benefits on heart health (
Some of the cardioprotective benefits of fish may also come from certain peptides found in fish protein (
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Summary Oily fish have high levels of omega-3 fatty acids and are linked to a reduced risk of heart disease and stroke.
In fact, a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke. The benefits were even greater when people ate more servings—up to seven—of whole grains per day (
Whole grains keep all parts of the grain intact, giving them more vitamins, minerals, plant compounds and fiber than refined grains.
Summary Whole grains are linked to 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 stopping your liver from producing this compound.
A type of soluble fiber called pectin lowers 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 sources of these plant compounds, can help raise “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 caused by fiber and antioxidants.
It may seem too good to be true, but research supports the claims that dark chocolate and cocoa can lower “bad” LDL cholesterol (
They experienced a reduction in “bad” LDL cholesterol of 0.17 mmol/l (6.5 mg/dl). Their blood pressure also dropped and their “good” HDL cholesterol increased (
Cocoa and dark chocolate also appear to protect the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease (
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Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 75-85% or higher.
Summary Flavonoids in dark chocolate and cocoa may help lower blood pressure and “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 needed to achieve this heart-protective effect, many studies use older supplements – which are considered 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 other risk factors for heart disease.
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 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 to maintain a healthy weight.
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Some vegetables are especially high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges (
Vegetables also supply 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).
Foods That Lower Cholesterol
Dark leafy vegetables, 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 vegetables can also help lower cholesterol levels by binding to bile acids and causing the 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 (
Foods That Lower Cholesterol
Summary Dark leafy vegetables are rich in carotenoids, including lutein, which are linked to a lower risk of heart disease and stroke.
A five-year study gave older adults at risk of heart disease 4 tablespoons (60 ml) a day of extra virgin olive oil along with 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, the kind that can help raise “good” HDL and lower “bad” LDL cholesterol.
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It is also a source of polyphenols, some of which reduce the inflammation that can lead to heart disease (41).
Summary Olive oil, a primary component of the Mediterranean diet, provides monounsaturated fatty acids and antioxidants that strengthen your heart.
Increasing your intake of these foods will put you on the path to a balanced diet and keep your heart healthy.
You can also practice techniques such as mindful eating to ensure you enjoy your meal and feel full without overdoing it.
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Changing the foods you eat can lower your cholesterol and improve the armada of fats flowing through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to the artery clogging of atherosclerosis, is the best way to achieve a low-cholesterol diet.
Different foods lower cholesterol in different ways. Some provide soluble fiber, which binds cholesterol and its precursors in the digestive system and pulls them out of the body before they enter circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering cholesterol is to have a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. That gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half gram. Current nutritional guidelines recommend getting 20 more
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