11 Foods that Lower Cholesterol
Heart disease is the world’s leading cause of death. Having high cholesterol levels — especially “bad” LDL — is linked to an increased risk of heart disease. Low “good” HDL cholesterol and high triglycerides are also linked to increased risk. Your diet has a powerful effect on your cholesterol and other risk factors.
WHAT IS CHOLESTEROL?
Cholesterol is a soft, waxy, fat-like substance found in your body’s cells and bloodstream. Your body produces cholesterol naturally, and the rest comes from the food you eat. According to the American Heart Association, your body makes all the cholesterol you need and circulates it through your bloodstream.
Cholesterol is found in the structure of all cells in the body. It helps digest fat and produce vitamin D and hormones such as testosterone and estrogen.
High-Density Lipoprotein (HDL) is sometimes referred to as “good cholesterol.” HDL removes cholesterol from the artery walls and transports it to the liver where it is removed from the body.
Low-Density Lipoprotein (LDL) is often referred to as “bad cholesterol.” LDL deposits cholesterol in the artery walls, which can cause buildup (known as plaque) that can narrow or block blood vessels and increase the risk of heart and vascular disease.
The CDC advises that high cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too late—when you have a heart attack or stroke. That’s why it’s so important to get your cholesterol levels checked at least every 5 years.
ADD THESE FOODS TO LOWER LDL CHOLESTEROL
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol. According to a Harvard Health Publishing article:
1. OATS
An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.)
2. BARLEY AND OTHER WHOLE GRAINS
Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. BEANS
Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
4. EGGPLANT AND OKRA
These two low-calorie vegetables are good sources of soluble fiber.
5. NUTS
A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
6. VEGETABLE OILS
Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
7. APPLES, GRAPES, STRAWBERRIES, & CITRUS FRUITS
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
8. FOOD FORTIFIED WITH STEROLS AND STANOLS
Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
9. SOY
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
10. FATTY FISH
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
11. FIBER SUPPLEMENTS
Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
The American Heart Association recommends a diet that contains a wide variety of fruits, vegetables, whole grains, nuts, beans, and lean proteins such as soy, poultry, and fish. Your diet should be low in salt, sugar, saturated fats, trans fats, and red meat.
Choosing healthy fats such as monounsaturated and polyunsaturated fats, like those found in olive oil and avocados, can help improve your HDL cholesterol. Omega-3 fatty acids also contribute to heart health.
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