7 Cholesterol Lowering Foods to Add to Your Diet

What is cholesterol? Cholesterol, a type of fat that’s vital to the body, helps keep the heart and brain healthy, as well as maintaining healthy cells. This waxy substance exists throughout your body in different forms, but the most commonly-known form of cholesterol is high-density lipoprotein (HDL) or good cholesterol, which helps remove excess LDL bad cholesterol from the blood stream and reduces the risk of heart disease by lowering LDL levels.

1) Beans

Beans are a great way to lower cholesterol. They are also high in fiber and protein which makes them a healthy and filling food choice. Beans can be cooked in various ways, such as boiled, baked, or fried. In addition to being a good source of fiber and protein, they can help maintain a healthy weight because they fill you up quickly but don't contain too many calories.

2) Oats

Oats are a cholesterol lowering food that can be used in many different ways. You can make them into oatmeal, or even use them as a topping for your cereal. They have been shown to reduce the levels of LDL (bad) cholesterol and increase HDL (good) cholesterol. 
Oats are also high in soluble fiber, which has been shown to lower the levels of LDL cholesterol by 10% after just one week of eating soluble fiber-rich foods like oats!

3) Citrus Fruits

If you're looking for some cholesterol lowering foods, look no further than the citrus family. Citrus fruits are high in a type of fiber called pectin that helps lower cholesterol levels and keep them low. Pectin binds to bile acids and removes them from the body, which decreases the liver's production of cholesterol. The following are seven great examples of citrus fruit: oranges, grapefruit, lemons, limes, tangerines, tangelos and clementines.

4) Fatty Fish

Fatty fish is a great way to reduce your cholesterol. Some examples of fatty fish are wild caught salmon, mackerel, herring, sardines and anchovies. What makes these fish so healthy for you is that they are high in omega-3 fatty acids which help lower the bad cholesterol in your body and helps raise the good cholesterol. Omega-3's also have many other benefits as well such as helping with brain function, mood regulation, and joint health.

5) Nuts

Nuts are a great low cholesterol food that can also help lower your cholesterol. The three types of nuts with the lowest amount of fat and cholesterol include walnuts, almonds, and pistachios. Walnuts are also a great source of omega-3 fatty acids, which can help maintain healthy blood pressure levels and reduce your risk for heart disease. Almonds are a good source of fiber, which is good for digestion. Pistachios contain less saturated fat than other nuts and they're also high in protein, which will keep you feeling full longer.
Nuts are best eaten raw or dry roasted because they contain healthy fats that become unhealthy when heated at high temperatures.

6) Seeds

Seeds are a great source of fiber and protein, which can help lower cholesterol. They’re also rich in heart-healthy omega-3 fatty acids, so adding them into your diet can help prevent heart disease. Here are some seeds you can incorporate into your diet:
-Pumpkin seeds: These are loaded with magnesium and zinc, two nutrients that can help lower cholesterol levels. They also contain plant sterols that may reduce the risk of heart disease.
-Sunflower seeds: Sunflower seeds have a high content of vitamin E, selenium, folate and potassium. All these nutrients help lower cholesterol levels and decrease the risk of stroke by lowering blood pressure and reducing plaque buildup in arteries.

7) Green Tea

Green tea is a popular drink in many parts of the world and has been shown to have many health benefits. One of those benefits is that it can lower cholesterol levels, making it a perfect addition to your diet. Green tea has a number of other benefits as well, including reducing risk for cancer and heart disease. It also contains antioxidants that protect against cell damage caused by free radicals.

Published on: 11/12/22, 2:45 PM