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Best Foods to Lower Cholesterol: Healthy Picks

Best Foods to Lower Cholesterol: Healthy Picks

Food
- 07/02/2024
-3:59 AM
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- by Jacky

Being mindful of my cholesterol and heart health, I’ve looked for the best foods to eat. A diet that helps manage cholesterol is key to prevent heart disease. By choosing wisely, you can decrease bad cholesterol and increase the good kind¹.

This article highlights various foods that are good for your heart. Foods like oats, nuts, berries, and avocados are both tasty and full of nutrients. We’ll look at the top foods to lower cholesterol and keep your heart healthy².

Table of Contents

Oatmeal, Oat Bran, and High-Fiber Foods

Oatmeal, oat bran, and high-fiber foods help lower cholesterol. They are rich in soluble fiber, which is key. It reduces the absorption of bad cholesterol in the gut³. This can cut heart disease risk by 21%³. Also, more grains lower LDL cholesterol³.

Soluble Fiber Reduces LDL Cholesterol Absorption

Oats’ soluble fiber becomes a gel in the stomach. This traps LDL cholesterol, stopping it from entering the blood³. Just 3 grams of beta-glucan from oats can cut total cholesterol by 12 points³. Aim for 25 to 38 grams of fiber daily, which includes whole grains. Doing so will help in lowering cholesterol³.

Oats and Bran Provide Substantial Fiber Intake

Oatmeal and oat bran are packed with soluble fiber. They’re great for upping your fiber intake³. A 40-gram oat serving gives 150 calories and lots of fiber. Half of this 4 grams is soluble fiber³. A half-cup of oat bran has 116 calories, 8 grams of protein, and 7 grams of fiber³. Adding these to your meals meets your fiber goal and lowers cholesterol.

In conclusion, oatmeal, oat bran, and similar high-fiber foods are top choices for reducing cholesterol. They work by decreasing LDL cholesterol absorption. Adding them to your meals supports heart health. This is a big step in keeping cholesterol in check and taking care of your heart³.

Fish and Omega-3 Fatty Acids

Fatty fish like salmon, mackerel, and herring are packed with omega-3 fatty acids. These are good for your heart. They lower triglycerides by 25%-30%⁴. The FDA says omega-3s help reduce the risk of heart disease⁴.

Omega-3s Lower Triglycerides and Blood Pressure

Omega-3s not only lower triglycerides but also help with blood pressure⁴. A 3-ounce salmon serving has about 1 gram of EPA and DHA⁴. The American Heart Association suggests eating fish twice a week. They advise getting one gram of EPA or DHA daily for people with heart issues⁴. Sadly, many Americans don’t eat enough fish⁴.

You can get omega-3 from sources like walnuts, flaxseed, canola oil, and omega-3 eggs⁴. But, watch out for mercury and PCBs in some fish, like tuna and salmon⁴.

Eating more fatty fish and omega-3 rich foods is great for your heart. It helps lower cholesterol⁵. Aim for 2 fish servings a week for lower cholesterol. Also, aim for at least 1 gram of omega-3s daily if you have heart disease⁵. Choosing these foods is a smart move for your heart health⁶.

Almonds and Other Nuts

Nuts are great for your heart. Almonds and walnuts, among others, can help with cholesterol and heart disease⁷. They’re packed with good fats, fiber, and plant sterols. This mix is proven to better your blood fats.

Take almonds, for example. Eating them can reduce bad cholesterol and increase the good kind in your blood⁷. Adding about 45 grams of almonds to your day might tackle dyslipidemia. This condition means you have too much blood fats⁸.

Walnuts, on the other hand, contain omega-3s. These are great at lowering bad fats and your blood pressure. They also boost the good cholesterol⁷. A study showed walnuts cut down bad cholesterol well, especially when they make up 10% to 25% of what you eat daily⁸.

There’s more to nuts than walnuts and almonds. Varieties like hazelnuts, pecans, and pistachios can also help your heart⁸⁹. But, remember, nuts are high in calories. Enjoy them wisely, as part of a healthy diet⁹.

If you want to keep your heart healthy, snack on nuts. Your heart and your taste will be happy⁷⁸⁹!

Berries: Excellent Sources of Fiber and Antioxidants

Berries like blueberries, strawberries, and raspberries are full of fiber and antioxidants. They help keep your heart healthy¹⁰. These fruits taste great and are good for you. They can lower your bad cholesterol, triglycerides, and blood pressure. These are all key to a strong heart¹⁰.

Blueberries are amazing. A cup has 84 calories, 3.6 grams of fiber, and 16% of your needed vitamin C each day¹⁰. They can lower your bad cholesterol and heart attack risk. Plus, they make your arteries work better for a healthier heart¹⁰. Blueberries also cut your risk of type 2 diabetes by a quarter and help keep your mind sharp as you get older¹⁰.

Raspberries bring a lot to the table, too. One cup gives you 64 calories, 8 grams of fiber, and 36% of your daily vitamin C needs¹⁰. They contain ellagitannins. These help your heart by lowering your blood pressure and cholesterol¹⁰. Eating black raspberries can lower your heart disease risks and reduce inflammation¹⁰.

Don’t forget goji berries. They might not be as common, but they are healthy, too. An ounce of dried goji berries has 98 calories and 3.6 grams of fiber¹⁰. They’re packed with vitamin A and zeaxanthin, which are important for your eyes. Plus, they can help with your metabolism and shrinking your waist if you’re overweight¹⁰.

Strawberries are a fan favorite and are good for you. A cup has 46 calories, 3 grams of fiber, and a whopping 94% of your needed vitamin C¹⁰. They’re linked to a lower heart attack risk and better blood cholesterol. They also help your insulin work better and reduce stress on your body¹⁰.

Bilberries and açaí berries are powerhouses. A serving of bilberries has 48 calories, 2.8 grams of fiber, and 49% of your daily vitamin C¹⁰. They fight inflammation and reduce your waist size, weight, and blood sugar level¹⁰. A serving of açaí berry puree contains 60 calories and 3 grams of fiber¹⁰. Açaí berries are full of antioxidants. They help with your blood cholesterol, oxidative stress, and symptoms of osteoarthritis¹⁰.

Cranberries are great for your heart too. A cup of raw cranberries has 46 calories, 3.6 grams of fiber, and 16% of your DV for vitamin C¹⁰. They’re famous for preventing urinary tract infections and are a heart-healthy choice¹⁰.

Reduce Cholesterol, Triglycerides, and Blood Pressure

The fiber and antioxidants in berries work well together for your heart. Eating a mix of these fruits often can lower bad cholesterol and triglycerides. They can also help with your blood pressure¹⁰. Adding berries to your diet can be a smart move for a healthier heart and life overall.

Berry	Calories (per serving)	Fiber (per serving)	Vitamin C (% DV)
Blueberries	84 (1 cup, 148g)	3.6g	16%
Raspberries	64 (1 cup, 123g)	8g	36%
Goji Berries	98 (1 oz, 28g)	3.6g	–
Strawberries	46 (1 cup, 144g)	3g	94%
Bilberries	48 (3.5 oz, 100g)	2.8g	49%
Acai Berries	60 (3.5 oz, 100g)	3g	–
Cranberries	46 (1 cup, 110g)	3.6g	16%

To keep your heart and body strong, add these berries to your meals¹⁰. They are rich in fiber and antioxidants. This mix is a great way to boost your heart health¹⁰.

best foods to lower cholesterol

Legumes, like beans, are top picks for cutting cholesterol. They’re packed with soluble fiber that grabs onto cholesterol¹¹. This fiber then removes it from your body. Just ¾ cup a day can cut LDL (bad) cholesterol by 19%. It also lowers the heart disease risk by 11%¹¹.

Beans, peas, lentils, and peanuts are known as legumes. They do wonders for your heart health. Their fibers slow down the cholesterolo absorbtion. Plus, their plant proteins are great for the heart. Legumes also have plant sterols. These can stop the body from taking in more cholesterol

So, legumes are a powerhouse for lower cholesterol levels. They are simple to add to your meals. Their health benefits make them essential for a cholesterol-friendly diet.

Avocados: Monounsaturated Fats for Heart Health

Avocados boost heart health with their monounsaturated fats. These creamy fruits improve your cholesterol levels¹². Studies show they can up your HDL (good) cholesterol and lower your LDL (bad) cholesterol. They even reduce harmful oxidized LDL¹³. This is great for your heart.

Their fiber and plant compounds help lower cholesterol, too. Avocados are more than just healthy fats¹².

Enjoy avocados in many ways. Try avocado toast or guacamole. They are good and not too expensive. Prices start at $0.68 in Walmart up to $2.99 for “Teeny Tiny Avocados” at Trader Joe’s¹².

Avocados are full of key nutrients¹². A 100-gram serving gives you potassium, folate, vitamin B6, vitamin C, and vitamin E¹². These nutrients are essential for your health. They help with bones, eyes, and fighting off diseases¹².

Eating avocados is good for your heart¹³. Having one daily can lower your LDL cholesterol by 13.5 mg/dL¹³. A diet with avocados does better for your heart than low-fat diets¹³. To improve your heart’s health, eat more avocados.

Avocados are great for a healthy diet¹⁴. They lower your risk of heart problems by improving your cholesterol and blood pressure¹⁴. Whether in a smoothie, on toast, or as a topping, they’re a good heart choice¹²¹³¹⁴.

Flaxseeds: Rich in Soluble Fiber and Magnesium

Flaxseeds boost your heart health in a big way. They’re full of soluble fiber and magnesium. These help lower your total and LDL (bad) cholesterol¹⁵. Studies show eating them can cut cholesterol 6-11%. They may also decrease harmful LDL particles by 9-18%¹⁵.

The key to flaxseeds’ power is their special nutrition. They’re loaded with soluble fiber. 95% of their carbs are fiber¹⁵. You get 6 grams of fiber from just two tablespoons. That’s 15-25% of what you need daily¹⁵. The fiber binds to cholesterol and helps your body get rid of it.

Besides fiber, flaxseeds are high in magnesium too¹⁶. Magnesium is crucial for blood pressure and heart support. Adding flaxseeds to your meals can up your magnesium intake. This is good for your heart.

Flaxseeds are also packed with omega-3s, including ALA. These are good for your heart by fighting inflammation. They lower the chance of stroke and heart attacks¹⁶. With fiber, magnesium, and omega-3s, flaxseeds are excellent for a heart-healthy diet.

Want to improve your heart health? Think about adding flaxseeds to what you eat every day. You can sprinkle them on breakfast, mix them in smoothies, or bake with them. These small seeds can do wonders for your heart¹⁵¹⁶.

Cocoa Products and Dark Chocolate

Not all sweet foods are off-limits for those watching their cholesterol. Some cocoa products, like unsweetened cocoa powder and dark chocolate, can actually help your heart¹⁷. They are rich in flavonoids and antioxidants, which can boost your HDL (good) cholesterol and lower the bad LDL (bad) kind. They also fight inflammation, which is good for your heart¹⁷.

For dark chocolate, the more cocoa it has, the better it is for you. High cocoa content means more flavonoids. And that is linked to better heart health and possibly lower cholesterol¹⁷. A review of 10 studies found that eating dark chocolate for a few weeks can reduce LDL and total cholesterol. However, it doesn’t change HDL or triglyceride levels.1

A different study showed that special chocolate can boost your HDL levels. This was in type 2 diabetes patients who ate chocolate high in cocoa for 8 weeks¹⁷. Dark chocolate’s flavonoids are similar to those in red wine. They might lower bad cholesterol and protect your heart¹⁷.

But remember, not all chocolate is good for you. Even dark chocolate has some saturated fat, which isn’t great for your cholesterol¹⁸. Plus, the amount of beneficial flavanols can be different in each chocolate bar. For real health benefits, a small bar should have at least 200mg of flavanols and 100mg of epicatechin daily¹⁸.

To really benefit, enjoy dark chocolate in small amounts and add plenty of plant-based foods to your diet. These include fruits, nuts, and teas that are high in flavanols, like berries, apples, pears, nuts, grapes, tea, and green tea¹⁸. A mix of these foods can help you manage your cholesterol better and take care of your heart¹⁹.

Combining certain foods can be even better for your heart. A mix of almonds, dark chocolate, and cocoa works well together. Eating a bit of each has been proven to lower your cholesterol significantly if you’re overweight or obese¹⁹. This mix offers great fats, fiber, and antioxidants. It’s a strong health strategy for cholesterol and your heart¹⁹.

So, enjoy cocoa and dark chocolate as part of a varied, healthy diet. Add in foods like fruits, nuts, and teas. They, along with the right chocolate, can help support your heart and health¹⁷¹⁸¹⁹.

Chia Seeds: Tiny but Mighty Fiber Source

Chia seeds are small but incredibly beneficial, especially for your health. They are great at lowering cholesterol levels²⁰. An ounce of these seeds has nearly 10 grams of fiber. This is about 35% of what you need every day. The fiber in them helps lower cholesterol by stopping its absorption in your body²⁰.

Not just that, chia seeds are rich in good fats like omega-3²⁰. This special fatty acid, ALA, helps reduce triglycerides and blood pressure. This all helps with lowering cholesterol. Plus, chia seeds have many antioxidants. These can fight inflammation and boost your heart health overall²¹.

But wait, there’s more. Chia seeds also give you important nutrients for your bones. This includes calcium and magnesium, among others²⁰. Plus, they help control blood sugar. This might make your body respond better to insulin and lower your type 2 diabetes risk²⁰.

Yet, it’s vital to watch how many chia seeds you eat. Too much fiber from them can lead to stomach issues. This includes constipation and bloating²¹. And, they could alter how some medicines work. So, talk to your doctor before adding them to your meals²¹.

So, are chia seeds worth it? Definitely. You can enjoy them in many ways. They’re a boost for your heart, bones, and blood sugar. Sprinkle them on meals, mix in smoothies, or bake with them. Chia seeds offer a lot for your cholesterol and overall health²⁰²¹²².

Okra: A Unique Cholesterol-Lowering Vegetable

Okra is not just any vegetable; it stands out for how it can lower cholesterol. It has special compounds that are great at cutting down lipids. These compounds are known as polysaccharides. They and the fiber in okra work together to lower total and LDL (bad) cholesterol²³.

When you eat okra often, your blood cholesterol can get a lot better²³. In animals, supplements made from okra seeds were seen to lower LDL cholesterol impressively²⁴. What makes okra especially good at this is its ‘mucilage.’ It helps grab cholesterol and bile, then gets rid of them, keeping the arteries clear²⁴.

Okra is also a game-changer when it comes to other health benefits. It’s high in soluble fiber, which can drop your total cholesterol by 3% to 7%. The fiber also helps keep your blood sugar steady, making it perfect for a healthy heart diet²³²⁵.

The skin of okra does something special, too. It slows down how your body absorbs cholesterol. This makes okra a key player in the battle against high cholesterol²⁴.

Looking to level up your heart health? Add more okra to your meals. You can cook it in many ways, like roasting or sautéing. No matter how you enjoy it, okra brings a lot of nutrition and flavor to your plate²³²⁵²⁴.

Apples: A Fiber-Rich Fruit for Heart Health

I’ve always loved apples for their taste and the way they support heart health. They are full of soluble fiber, which can lower bad cholesterol and overall cholesterol levels²⁶. A medium-sized apple has about 4.37 grams of fiber. This is nearly 16% of your daily fiber goal²⁶.

Apples’ health benefits go even further. They are low on the glycemic index, so they don’t spike your blood sugar²⁶. Eating an apple daily could reduce your risk of type 2 diabetes by 28%²⁶. Also, apples help cut down cholesterol and boost blood flow, enhancing heart health²⁶.

Adding apples to your diet is an easy way to keep your heart healthy and cholesterol in check. They are a heart-healthy superfood, thanks to their fiber and other nutrients. Next time you want to care for your heart, grab an apple.