20 Foods with Lower Cholesterol

If you've recently been to the doctor and found out you have high cholesterol, you may need to know: What exactly is cholesterol? What does it mean when your cholesterol levels are high? How does it affect your health? How can you lower it?

First things first: What is cholesterol ...... It is a waxy substance that your body uses to build cells, which is a good thing; however, when it is too much, it is a bad thing. Your body naturally produces the cholesterol you need, but it's also present in many of the foods you probably eat every day. When you consume more cholesterol, especially in large amounts, there is an overdose, and that can be bad.
Cholesterol circulates in the bloodstream, and as cholesterol levels rise, so do the risks to your health.

There are actually two types of cholesterol: HDL, which is good, and LDL, which is bad. If you have too much bad cholesterol, or if you don't have enough good cholesterol, the bad cholesterol (LDL) can build up around the inner walls of your arteries, sending blood back to your heart and brain. This buildup can narrow the arteries and reduce their flexibility. If the arteries narrow and clots form, you could end up having a heart attack or stroke.

Of course, you don't want to end up a victim of this devastating, life-threatening disease, so you want to make sure you keep your cholesterol under control and lower the bad cholesterol. How can you do that? - There are medications available, or, you can simply change your diet. There are many foods that have been shown to lower cholesterol levels. By adding these foods to your diet, you can lower your cholesterol levels and keep your heart and other parts of your body healthy.

So, what foods help lower cholesterol? Here are 20 different options that are a great way to lower your cholesterol levels naturally.

1. Oats

If you want to lower your cholesterol naturally, try adding some oats to your diet. By eating two servings of oats a day, you can lower your LDL (bad cholesterol) levels by as much as 5.3 percent in as little as 6 weeks! Oats contain bega-glucan, a substance that actually absorbs LDL cholesterol. Once it’s absorbed, your body secrets it. In addition to lowering cholesterol, oats are also packed with other valuable nutrients, including magnesium, fiber, phosphorus, zinc and selenium. Eat a bowl of oatmeal for breakfast and sprinkle some into yogurt for an afternoon snack.

2. Beets

These root vegetables offer some pretty amazing help benefits. They are full of phytochemicals, which combat free radical damage and help to keep the arteries flexible, thus preventing them from becoming backed up with cholesterol. In addition to helping you lower bad cholesterol levels, beets are also rich in beneficial nutrients, such as fiber, iron vitamin C, magnesium, folate and potassium. You can simply boil up some beets and enjoy them as a snack or a dish alongside your favorite main dish, or you can use them as a topper on a salad, or blend them up into a healthy smoothie.

3. Red Wine

It turns out that drinking a glass of red wine a day can not only help to calm your nerves, but it can also help to improve your health; in particular, it can help lower your cholesterol levels. Tempranillo grapes, which are used to make red wine, are high in fiber, which helps to dramatically lower bad cholesterol levels. One study found that drinking a glass of red wine made with Tempranillo grapes helped to lower cholesterol levels by 9 percent. So, go ahead and pour yourself a glass or red wine and do a cheer to lower cholesterol.

4. Salmon

This cold water, fatty fish is loaded with nutrients and has been found to provide some profound effects on both physical and mental health. Salmon is high in omega-3 fatty acids, which have been found to increased good cholesterol levels (HDL) by as much as four percent. Omega-3 fatty acids can also ward off dementia and Alzheimer’s disease. This fish also serves up healthy doses of vitamin B12, potassium and selenium. Throw a salmon filet on a cedar plan and grill it up, or pan sear it and serve it on top of a salad or mix it in with pasta.

5. Almonds

These meaty nuts are an excellent source of both polyunsaturated and monounsaturated fats, which are good for your overall health. They also offer a nice amount of fiber. They also contain antioxidant flavonoids, compounds that help to improve the health of the arteries and lower inflammation. It has been found that almonds can lower LDLs and can prevent any damage from occurring within the walls of the arteries and protect against cholesterol plaque buildup. Walnuts are also rich in fiber, magnesium, phosphorus and protein, as well as other vital nutrients. Each a handful of nuts for a healthy snack, use them in place of croutons on a salad, or sprinkle some into your breakfast cereal.

6. Flaxseeds

These seeds may be tiny, but they pack a powerful punch for your health, in a good way. They are actually the richest source of the plant-based omega-3 fatty acid alpha-linolenic acid (ALA.) They also contain high levels of lignana and both soluble and insoluble fiber, all components that can significantly lower cholesterol levels, as well as support detoxification and improve the health of the gut. The key to the cholesterol lowering property of flaxseeds likes in the soluble fiber; it traps cholesterol in the digestive tract so that it cannot be absorbed by the body.

7. Avocados

These green, meaty fruits are one of the best sources of monounsaturated fat, the type of fat that is good for the health of your heart. This fat helps to raise the good cholesterol (HDL) while lowering the bad cholesterol (LDL.) Avocados also offer a high amount of soluble fiber, phytochemicals, folate, niacin, potassium, and omega-3 fatty acids. You can simply cut an avocado in half, remove the pit and eat it right out of the skin, or you can slice it up and add it on top of a salad or sandwich. Another way to enjoy avocado is to mash it up and turn it into guacamole.

8. Black tea

Black tea is perhaps best known for its antioxidants, which have been found to prevent and fight cancer; however, these antioxidants are also a great line of defense against high LDL cholesterol (the bad type.) Black tea has been found to lower blood lipids by an astonishing 10 percent in just 3 weeks! To gain the benefits of this cholesterol fighting beverage, simply steep a black tea bag in boiling water and enjoy!

9. Dark chocolate

If you’re a chocolate lover, you are going to love it even more, especially if you are trying to lower your cholesterol levels. Dark chocolate contains antioxidants that help to build HDL levels, the good cholesterol. The darker the chocolate and the more cocoa it contains, the better health benefits it offers. This healthy treat also offers fiber, manganese, magnesium, iron, copper and protein. Munch on a dark chocolate bar for a tasty, healthy snack, or add some shavings to your bowl of cereal of yogurt.

10. Olive oil

Derived from olives, this type of oil is backed with monounsaturated fatty acids, which help to reduce LDL cholesterol levels (the bad cholesterol.) While all types of olive oil can help to lower cholesterol levels, the extra virgin variety has been found to provide the most profound effects. Replace any oil you use with extra virgin olive oil. You can use it to mix up homemade salad dressings, or use it in any recipe that calls for oil.

11. Turmeric

This golden yellow spice is often used in Indian and Middle Eastern cuisine. Not only does it offer a lovely flavor, but it also provides some pretty amazing health benefits. The secret to this spice’s cholesterol lowering abilities lies in its active ingredient, curcumin. It helps to lower bad cholesterol levels, prevents clots from forming, prevents damage from free radicals, and boosts the health of the immune system. It has also been found to offer protection against heart disease, arthritis, and cancer. Add turmeric into a cup of tea, mix it in with a smoothie, or sprinkle some into your eggs or cottage cheese to add a nice taste and lower your cholesterol levels.

12. Garlic

Garlic is not only known for its wonderful flavor, but it’s also famous for its ability to improve heart health. Garlic contains antioxidants and anti-inflammatory properties, which work to lower LDL cholesterol levels and boost HDL levels. It also helps to prevent the formation of blood clots, lower blood pressure and ward off infections. Garlic is also a great source of calcium, vitamin B1, copper, vitamin C, selenium and manganese. Sprinkle some on top of a pizza, use it in pasta sauce, flavor meats with it; there are so many ways you can add garlic to your diet.

13. Sweet potatoes

These root vegetables are beloved for their sweet flavor and heartiness, but they don’t just taste great and fill you up; they also contain tons of fiber. The fiber in these veggies is what is responsible for lower cholesterol levels, as it helps to cleanse the arteries, thus preventing blockages. Sweet potatoes area also high in potassium and vitamin A. You can bake or roast sweet potatoes and enjoy them with a pad of non-fat butter (preferably with an olive oil base,) or slice and prepare them as fries. You can also blend sweet potatoes and use them to make pancakes, muffins, and a variety of other baked goods.

14. Spinach

It’s no wonder why Popeye always ate his spinach: this leafy green veggie is high in lutein, a pigment that offers a ton of health benefits. In addition to lowering the risk of macular degeneration and increasing iron levels, spinach can also prevent cholesterol from building up on the walls of the arteries. Spinach is also a great source of iron, fiber, vitamin B1, B2 and B6, and magnesium, among other healthy nutrients. Add some spinach leafs into a salad, or cook them up with water and a touch of olive oil, sprinkle them with turmeric and you’ll have yourself a cholesterol-fighting snack or side dish.

15. Beans

Whether they’re black, white, yellow, green or split, peas are a powerful food that can significantly lower cholesterol levels. That’s because they are a great source of soluble fiber, which helps to absorb LDLs (the bad cholesterol) and boost HDLs (the good cholesterol.) Just ½ cup of cooked Lima beans offers 3.5 grams of soluble fiber, which can lower LDLs by about 7 percent in just 12 weeks. There are so many ways you can add peas to your diet: serve them as a side dish; use them as a foundation of a main course (rice and beans;) use them as a base for a soup, toss them into a salad, or use them to make a chili.

16. Walnuts

These filling and tasty nuts are another great addition to your diet if you are trying to lower your cholesterol levels. They are a rich source of both monounsaturated and polyunsaturated fatty acids, which help to improve the health of the blood vessels, and can significantly lower bad cholesterol and boost good cholesterol. Snack on a cup of walnuts for a snack, sprinkle them on top of a salad, or mix them in with a bowl of oatmeal for a powerful cholesterol lowering meal.

17. Soy

One of the very few complete plant-based proteins, soy can easily be swapped for animal sources of protein and dairy (which can increase bad cholesterol levels,) soy is a great way to lower your cholesterol levels. It’s high in fiber and low in saturated fats. It’s also free of cholesterol. By replacing foods that are high in saturated fats with soy, you can actually lower your cholesterol levels by as much as 10 percent

18. Tomatoes

These tasty fruits (yes, they’re a fruit,) are best known for their ability to fight cancer; however, they can also help to lower cholesterol levels. They are rich in lycopene, an antioxidant that gives them their red color, which can help to lower LDL by as much as 10 percent. Munch on a tomato for a snack, add it to a salad, or use it as a sandwich topper.

19. Apples

It’s been said that an apple a day keeps the doctor away, and that can be especially true if you are trying to lower your cholesterol. Apples are a great source of soluble fiber, which helps to absorb bad cholesterol. Apples taste great on their own and make a healthy, cholesterol-fighting snack. They can also be added to salads and a variety of other dishes.

20. Pears

This sweet fruit is not only yummy, but it can also reduce cholesterol levels. Loaded with fiber, pears can significantly lower LDL levels, as they absorb bad cholesterol and boost good cholesterol. Munch on one for a snack, add one to a salad, or mix one into a smoothie or yogurt.

References：

1. Oats

2. Turmeric

3. Almonds

See also:

1. Cholesterol care