13 Miracle Foods That Can Dramatically Lower Cholesterol
While your doctor may warn you to pay attention to your cholesterol levels, it might not be your biggest concern until you start to feel terrible.
It comes as a surprise that almost 25 million adults in the United States have high cholesterol, putting all these people at risk of getting heart diseases, strokes, and heart attacks.
High cholesterol levels can lead to fatty deposits buildup in the body, exposing you to the risk of cardiovascular diseases. While medical supplements can help, making dietary changes is great for stabilizing your cholesterol levels. These are some of the best (and also delicious) foods that can help lower cholesterol naturally.
Olive Oil
Olive oil keeps your heart healthy with monounsaturated fatty acids, naturally lowering cholesterol levels. The best way to add it to your diet is to switch from butter or margarine to olive oil and use it for preparing dishes and salads.
When choosing olive oil, ensure it is extra virgin to reap the maximum health benefits. Extra virgin olive oil is minimally processed and rich in compounds that are good for your general health and cholesterol levels.
Grapefruit
Studies have shown that adding grapefruit to your daily diet can lower cholesterol levels.
Grapefruit is rich in soluble fiber, particularly pectin, which can help reduce cholesterol absorption in the bloodstream. This fiber binds with cholesterol particles in the digestive system, promoting their excretion and significantly lowering the “bad” cholesterol.
Grapefruit also contains antioxidants like vitamin C and flavonoids, which protect the cardiovascular system by reducing oxidative stress and inflammation. The flavonoid naringenin prevents plaque buildup and lowers cholesterol and triglycerides.
Include grapefruit in your diet to leverage these natural compounds for better heart health.
Nuts
Nuts such as almonds, walnuts, and peanuts are rich in unsaturated fats. These are good fats that help lower LDL (the “bad”) cholesterol. Walnuts are rich in omega-3 fatty acids, which help reduce triglycerides.
Unless you're allergic to nuts, add a small handful of nuts to your daily diet. They significantly improve your lipid profile and support overall cardiovascular health. Besides, nuts are so tasty!
Avocado
Avocados are trendy for a reason. They are green, creamy, and great for naturally lowering cholesterol. They are full of monounsaturated fats, nutrients, and fiber that keep normal cholesterol levels.
Including them in your daily diet is easy — add them to salads, smoothies, and dishes. Just be aware when choosing your portions since avocados are high in calories.
Garlic
Garlic is great for so many reasons. It’s a cholesterol-lowering food that prevents LDL from clogging the artery walls. Moreover, garlic has amazing immune-boosting properties as it is rich in antioxidants.
Garlic is a potent health booster and a fantastic flavor enhancer in various dishes. Its distinctive, pungent taste can elevate the complexity of soups, sauces, and marinades.
Salmon
Like many other fatty fish, salmon is an excellent addition to your diet. Salmon, sardines, and mackerel are sources of omega-3 fatty acids. The omega-3 fats boost good cholesterol levels (HDL) and lower the risks of dementia and heart disease.
In addition to omega-3, salmon is a source of high-quality protein, vitamins, and minerals, including vitamin D, B, and selenium. These nutrients support overall health.
Oats
There is a good reason that oats are a great breakfast meal. According to Chris Freytag, CPT, oats can lower cholesterol, reduce the risk of heart attacks and strokes, and help with blood pressure. Soluble fiber reduces the risk of plaque buildup in the bloodstream.
Additionally to their soluble fiber content, oats contain beta-glucan, which absorbs LDL.
Apples
An apple a day may not keep the doctor away. However, it can keep your cholesterol levels normal. Apples are enriched with pectin polyphenols that are great for lowering cholesterol.
According to Jennifer Moll, PharmD, “consuming up to two to three medium-sized apples resulted in a decrease in total cholesterol levels between 5% and 13%.”
Blueberries
Blueberries are a great source of soluble fiber. They are also packed with anti-inflammatory properties and antioxidants that fight cell damage caused by free radicals.
Eating just one cup of blueberries (around 5 ounces) can keep cholesterol levels low. Adding them to your morning oatmeal, eating them with pancakes, or as a snack is a great option.
Legumes and Beans
Beans and legumes like chickpeas, kidney beans, lentils, and black beans are staple foods of the oldest populations in the world.
Their high fiber content can stabilize blood sugar levels and regulate digestion. Adding beans to your diet will help keep regular cholesterol levels and increase feelings of fullness. Besides, including beans in your ration gives so many new options for tasty meals.
Green Tea
Green tea, as well as some other types of herbal teas, are high in oxidants. The review of 31 studies found that green tea helps lower LDL and total cholesterol levels.
The primary green tea compound is catechins, which help lower inflammation and carcinogen levels. Green tea also boosts metabolism and enhances fat burning, supporting weight management and cardiovascular health.
Dark Leafy Greens
Dark leafy greens such as kale, Swiss chard, or spinach contain properties linked to lower risk for heart disease.
A 2019 study published in the journal Science found that lutein and other carotenoids found in dark leafy greens can lower cholesterol. They bind to bile acids and help the body excrete more cholesterol.
Dark Chocolate
A piece or two of dark chocolate might be healthier than you thought. Research suggests that dark chocolate and cocoa can lower LDL cholesterol.
The proportions of sugar and cacao define the type and flavor of chocolate since dark chocolate contains more cocoa than regular (and less sugar), the high-cocoa polyphenol-rich properties of it can reduce bad LDL cholesterol.
