High levels of cholesterol, especially low-density lipoprotein (LDL) “bad” LDL, are associated with an increased risk of heart disease
Your diet has a strong influence on cholesterol and other risk factors.
Here are some foods that can lower cholesterol and improve other risk factors for heart disease.
How do you lower cholesterol?
Some offer soluble fiber, which binds cholesterol in the digestive system and pulls it out of the body before it enters the circulation
Some give polyunsaturated fats, which directly lower LDL
Some contain plant sterols and stanols that prevent the body from absorbing cholesterol
Legumes
They contain plenty of fiber, minerals, and protein. Replacing some refined grains and processed meats in your diet with legumes can reduce your risk of heart disease.
A scientific review showed that eating half a cup (100 grams) of legumes daily is effective in lowering bad LDL cholesterol by an average of 6.6 mg.
Avocado
Rich source of fiber and monounsaturated fats - two nutrients that help lower "bad" LDL and raise good cholesterol.
In a study, overweight adults who ate one avocado a day lowered their LDL levels more than those who didn't eat an avocado.
Nuts
They are very high in monounsaturated fats and a variety of omega-3 fatty acids, a type of polyunsaturated fat linked to heart health.
In an analysis of 25 studies, eating 2-3 servings of nuts per day lowered LDL cholesterol by 10.2 mg/dL.
Fatty fish
Rich in omega-3s that promote heart health by increasing good cholesterol and reducing the risk of inflammation and stroke
In a study, those who ate non-fried fish were less likely to develop metabolic syndrome, a group of symptoms that includes high blood pressure and low levels of good HDL.
Whole grains, especially oats and barley
Oats: contain beta-glucan, a type of soluble fiber that helps lower cholesterol. Eating oats can lower total cholesterol by 5% and LDL cholesterol by 7%.
Barley: It is also rich in beta-glucans and can help lower bad cholesterol
Fruits, especially berries
They contain bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower bad cholesterol.
Dark chocolate and cocoa
Cocoa is the main ingredient in dark chocolate
It may sound too bizarre to believe, but research confirms that dark chocolate and cocoa can lower bad cholesterol.
Use cocoa alone or choose dark chocolate with 75-85% cocoa and higher.
Garlic
It has been used for centuries as an ingredient in cooking and as a medicine.
It contains many powerful plant compounds, including allicin, its main active compound.
Studies show that garlic lowers blood pressure in people with high levels and may help lower total and LDL cholesterol.
Soy foods
Soybeans are a type of legume that may be beneficial for heart health.
While study results have been inconsistent, recent research is positive.
An analysis of 35 studies linked soy foods to lower “bad” LDL and total cholesterol, as well as increased “good” HDL cholesterol.
Green, black and white tea
It has similar health properties and effects.
Two of the primary beneficial compounds in tea:
Catechins: help activate nitric oxide, which is important for blood pressure. They also inhibit cholesterol production and absorption and help prevent blood clots.
Quercetin: May improve blood vessel function and reduce inflammation.
Extra virgin olive oil
A five-year study gave older adults at risk for heart disease 4 tablespoons (60 ml) per day of extra virgin olive oil combined with a Mediterranean diet.
The olive oil group had a 30% lower risk of major heart disease.
