Foods That Lower Your Cholesterol Level

April 12, 2022 0 Comments

When it comes to lowering your risk of heart disease, there’s no substitute for a healthy diet and exercise. But certain foods may help reduce your LDL (bad) cholesterol, as well as raise your HDL (good) cholesterol.

  • Fruits and vegetables
Raul Gonzalez Escobar || Unsplash

Aim for five to nine servings of fruits and vegetables each day — the more colorful the better. Fruits are high in soluble fiber, which can lower LDL (bad) cholesterol levels. Some of the best options include citrus fruits, apples, pears, berries, bananas, and watermelon.

Vegetables also contain soluble fiber, especially beans, peas, and legumes such as lentils, lima beans, and black beans. Leafy greens such as spinach, kale, and collard greens also are excellent sources of insoluble fiber.

  • Whole grains

The Whole Truth About Whole Grains and Your Health — Dr. Ayala

As with fruits and vegetables, you should be eating at least three servings of whole grains daily — they’re an excellent source of fiber. Choose whole-grain breads over white breads and brown rice instead of white rice. Oatmeal is another good whole-grain choice since it contains large amounts of soluble fiber.

  • Foods fortified with sterols or stanols

These compounds work in the body to lower LDL cholesterol levels. They help block cholesterol absorption in the small intestine. Some foods that contain plant sterols and stanols include certain kinds of margarine, vegetable oils, nuts, seeds, apples, oranges, and broccoli. You can also take supplements that contain plant sterols and stanols.

  • Oats

Oats are naturally rich in soluble fiber, which helps lower LDL cholesterol levels. One study showed that 5–10 grams of soluble fiber per day decreased LDL cholesterol by about 5%. In another study, eating 3 grams of soluble fiber from oats daily lowered LDL cholesterol by 7%. Oats contain more beneficial fiber than most other grains. One cup (81 grams) of cooked oatmeal provides 4 grams of fiber, including 2 grams of soluble fiber. A bowl of oatmeal each day is an easy way to boost your soluble fiber intake and lower your LDL cholesterol.

  • Fish

Asthma Relief food: Shift from fast food to fresh fish, it may help keep  asthma at bay

Eating fish that are high in omega-3 fatty acids can help reduce your risk for heart disease. Omega-3s reduce your risk of developing abnormal heartbeats, lower triglyceride levels, slow the growth rate of atherosclerotic plaque, and lower blood pressure. Aim to eat fish at least two times per week. All types of fish and shellfish are good sources of omega-3s.

  • Soluble fiber

Soluble fiber is found in oat bran, barley, beans, lentils, and some fruits and vegetables such as apples, berries, citrus fruits, and carrots. Soluble fiber is thought to play a role in lowering LDL while the insoluble fiber in wheat bran reduces triglycerides, which is the form of fat that clogs arteries and turns into plaques

  • Beans and Legumes

BEANS (AND LEGUMES) RANKED BY HOW HEALTHY THEY ARE

Legumes are good for all aspects of heart health. They’re low in saturated fat, high in fiber, and packed with a variety of vitamins and minerals like folate and magnesium.

The soluble fiber in legumes can help lower LDL cholesterol levels. A study published in the journal Nutrition found that eating one serving a day of beans, peas, chickpeas or lentils could contribute to significant weight loss. The researchers looked at 22 studies on beans and found that people who ate them regularly weighed less and had smaller waists than those who didn’t eat them.

  • Avocados

Avocados are full of healthy monounsaturated fat — the same kind of fat found in olive oil. As you might expect from their green color, they’re also packed with heart-healthy potassium and folate — a B vitamin that helps to reduce blood levels of an amino acid called homocysteine. An increased high homocysteine level, also called hyperhomocysteinemia, can contribute to arterial damage and blood clots in your blood vessels. High homocysteine levels usually indicate a deficiency in vitamin B-12 or folate.

Avocados can also help guard against heart disease by reducing inflammation, thanks to the beta-sitosterol they contain. One study found that people who ate an avocado a day lowered their levels of LDL cholesterol and triglycerides by up to 22%.

  • Salmon

Salmon is one of the best sources of omega-3 fatty acids, which have been found to lower triglycerides (blood fats) and blood pressure while reducing the risk of blood clots that can cause heart attacks. One serving provides more than half the daily value for vitamin B12, a nutrient important for brain health. Grilled salmon also provides a good source of selenium and protein, both essential nutrients for metabolism

  • Flax Seed

Versatile Flaxseed Linked to Many Health Benefits | Everyday Health

Flax seeds are another food that contains the soluble fiber called lignans, which can help lower cholesterol. Lignans can also stabilize blood sugar so they’re a good food to eat if you have diabetes. Lignans also contain antioxidants, which prevent cell damage and protect your body from disease.

Their benefits don’t stop there. They can also help your skin and hair, as well as lower your risk of diabetes, cancer, and heart disease.

You can add flax seeds to baked goods, cereal, smoothies, yoghurts, and salads. Grind them first to get the full effect of the fiber.

  • Soy

What Does Soy Actually Do To Your Hormones? | Discover Magazine

So what about soy? Soy contains phytosterols, which help reduce cholesterol absorption in the gut. It also has soluble fiber, which is thought to contribute to lower cholesterol levels as well as other heart-protective benefits. Soy is something you want to keep an eye on though because it is high in sodium.

  • Eggplant

In season early summer: Eggplant, peaches - Healthy Food Guide

There are plenty of foods that can lower cholesterol, but eggplant may be more powerful than most.

A study published in the Journal of Nutritional Biochemistry found that a chemical in eggplant skin lowered cholesterol by up to 20% in rats with high cholesterol levels. That’s not all. It also reduced the amount of fat in the blood and liver by up to 50%.

The research team believes that the active ingredient is nasunin, an anthocyanin commonly found in foods like eggplant, blueberries, and black rice. Anthocyanins are known for their protective effects on nerves, blood vessels, and the heart. They’re also powerful antioxidants that help our cells get rid of free radicals.

Also, it is a great food for lowering cholesterol because it’s high in fiber, which has been found to reduce the risk of heart disease. It also contains many antioxidants that can protect the body from damage due to free radicals.

  • Berries

Berries are one of the healthiest fruits you can eat, and they’re also a great source of antioxidants — nutrients that may help prevent chronic diseases such as heart disease, cancer, and diabetes.

Research suggests that eating berries regularly may protect against the development of heart disease by decreasing levels of triglycerides and LDL (“bad”) cholesterol.

  • Garlic
Joe Green || Unsplash

Garlic (Allium sativum) is a flowering plant in the onion family Alliaceae/Amaryllidaceae. The bulbs are used as a food item and seasoning. Garlic. Garlic can help lower your cholesterol and blood pressure. It contains antioxidants that support the heart and cardiovascular system.

Its active ingredient, allicin, has been found to lower cholesterol levels. A study from the University of Maryland Medical Center used animal models to show that aged garlic extract can reduce total cholesterol by 12-15%.

Another study found that when patients took garlic supplements for three months, their blood pressure decreased by an average of 8.4% and 6.3% for those with high blood pressure or normal blood pressure, respectively.

There is some evidence that raw garlic may be more effective than cooked, but garlic’s pungency makes it difficult for most people to eat it in its raw form. If you are willing to brave the taste, you should know that raw garlic loses much of its potency when heated or cooked.

As a general rule, foods that are high in protein and unsaturated fats tend to lower cholesterol levels. The goal of this article is to better understand the foods that lower cholesterol. In the hopes of preventing confusion and misinformation, we have included a list of foods that are good for the heart. This is a subjective list, in no particular order but all items have been proven effective at lowering cholesterol to some extent. Please consult your physician before undertaking any dietary changes or evaluations.

 

Leave a Reply

Your email address will not be published.