Best Foods for Lowering Cholesterol

 

By: Maha Kamal

Dietary cholesterol reduction has a major positive impact on heart health. The following are some of the greatest meals that are proven to decrease cholesterol:

1. Complete Grains & Oats:
 Because beta-glucan, a soluble fiber type found in oats, helps lower LDL (bad) cholesterol. Fiber may also be found in whole grains like brown rice and barley.
How much: A daily diet of 1.5 to 2.5 servings of oats can lower cholesterol by as much as 10%.
2. Fatty fish :

such as salmon, mackerel, and sardines. This is because these fish are rich in omega-3 fatty acids, which have the ability to decrease inflammation, lower triglycerides, and maybe even increase HDL (good) cholesterol.
Suggested Diet: Consume two portions of fatty fish every week.
3. Nuts: Pistachios: Walnuts, and Almonds. Why? Because nuts are a great source of fiber, heart-healthy unsaturated fats, and and plant sterols, which help lower LDL cholesterol.

Serving: About a handful (30 grams) of nuts daily can positively impact cholesterol levels.

4. Fruits and Vegetables (Especially Apples, Berries, and Citrus):

These fruits contain pectin and other soluble fibers, which bind to cholesterol and help remove it from the body.

Examples: Apples, strawberries, oranges, and grapefruit are especially effective.

5. Legumes (Beans, Lentils, and Chickpeas):

Rich in fiber and plant protein, legumes help reduce cholesterol by blocking its absorption in the intestines.

Serving: Eating a cup of legumes several times per week can help reduce LDL cholesterol.

6. Olive Oil:

Olive oil contains monounsaturated fats, which can lower LDL cholesterol while keeping HDL cholesterol stable.

Usage: Use 2 tablespoons per day as part of a heart-healthy diet.

7. Avocados:

Avocados are rich in monounsaturated fats and fiber, which help lower LDL cholesterol and improve overall lipid profiles.

Serving: Eating half an avocado per day has been shown to improve cholesterol levels.

8. Soy Products (Tofu, Edamame, Soy Milk):

Soy contains compounds that help reduce cholesterol levels. Replacing animal proteins with soy can help improve lipid profiles.

How much: 25 grams of soy protein daily can lower LDL cholesterol by 5% to 6%.

9. Foods Fortified with Sterols and Stanols:

 Sterols and stanols are plant compounds that help block cholesterol absorption in the gut.

like Fortified spreads, orange juice, and yogurt drinks.

Serving: Consuming 2 grams per day of plant sterols or stanols can lower LDL cholesterol by 10%.

10. Dark Chocolate and Cocoa:

Flavonoids in dark chocolate and cocoa can help raise HDL cholesterol and lower LDL cholesterol.

Serving: Choose chocolate with at least 70% cocoa content, but limit portions due to calories.

Additional Tips:

Limit Saturated and Trans Fats: Reduce red meat, full-fat dairy, and processed foods to keep cholesterol levels in check.

Increase Fiber Intake: Aim for at least 25 to 30 grams of fiber daily from fruits, vegetables, and whole grains.

Incorporating these foods into your diet can contribute to better cholesterol levels and improved cardiovascular health.