With heart disease being the leading cause of death across the world, it is important to control your “bad” LDL cholesterol. High cholesterol can lead to heart disease if left untreated. One of the best ways to take control of your cholesterol is through a well-balanced diet.
Having a healthy diet can positively influence your health in many ways. There is a diverse list of healthy foods to eat when trying to lower your cholesterol. Here are 10 of the best foods to help lower your cholesterol and get your health on track.
- Avocado
This creamy fruit is loved by many and it is one of the healthiest superfoods out there. They are extremely nutrient-dense with high amounts of monosaturated fats, which fight to lower LDL cholesterol.
In one major study, avocados were given to a group of people with high cholesterol. The group who ate one avocado per day were proven to have lowered their LDL cholesterol more than the control group.
Not only are avocados super healthy, but they are delicious in both sweet and savory dishes. To incorporate avocado into your daily routine, use one for avocado toast on whole grain bread or throw one in a smoothie for excellent texture and flavor.
- Beans
Beans and other legumes are awesome for weight loss due to their amount of fiber and protein. The fiber takes longer to digest, leaving you feeling fuller for longer. Try replacing some of your processed meats with beans instead. This simple swap can help lower your risk of heart disease.
Studies have shown that eating ½ cup of beans per day can help lower your LDL cholesterol significantly. A healthy weight is also connected to a lowered risk of heart disease, and beans will help you to reach your weight loss goals. They can be incorporated into healthy brownies, stews, soups, and much more.
- Dark, Leafy Greens
Another superfood that will add so many vitamins and nutrients to your diet is dark, leafy greens. Some examples of these dark greens are:
- Kale
- Spinach
- Collard greens
- Turnip greens
- Arugula
- Swiss chard
- Broccoli rabe
While all of these greens have their specific health benefits, they are all beneficial to your heart health.
Greens contain carotenoids, which are linked to a lower chance of developing heart disease. One of these carotenoids, called lutein, is said to lower LDL cholesterol and prevent it from binding to your arteries. In addition, leafy greens are one of the most vitamin-rich foods that you can incorporate into your diet.
- Dark Chocolate
While it may look like a typo, dark chocolate is considered a healthy food. You want to find a very high percentage of cacao with the least amount of sugar possible for the healthiest chocolate. If you enjoy sweets, switch out regular candy for healthier dark chocolate.
When eaten alongside almonds, dark chocolate can lower LDL cholesterol levels better than if you eat it by itself. That does not mean you should overindulge on chocolate-covered almonds, though! By simply snacking on about 270 calories worth of almonds and dark chocolate per day, you can lower your cholesterol and decrease your chances of heart disease.
Who knew dark chocolate could be good for you? Just be sure to eat it in moderation.
- Fatty Fish
Salmon and mackerel are often considered the healthiest fatty fish due to their high concentration of omega-3 fatty acids. These healthy fats are known for decreasing inflammation in the body, which can lead to heart disease and stroke. In addition to decreasing inflammation, they also increase the good HDL cholesterol in your body.
Salmon contains a high amount of protein, which also helps you feel fuller for longer. It is a great replacement for red meat or processed meat because it contains so many more vitamins and minerals. The fresher the fish, the healthier the return.
When preparing your salmon or mackerel, be sure to cook it using healthy oils such as extra virgin olive oil. Deep-fried fish unfortunately does not make the list, no matter what healthy fish is used. Sauteed or baked fish is the healthiest way to prepare your heart-healthy fatty fish.
- Garlic
Some people opt to take garlic in pill form to gain its health benefits, but it is also super easy to cook with! You need to consume a high amount of garlic for your body to reap the health benefits, which is why some opt for supplements. If you love the flavor, cooking with lots of garlic is a very healthy habit!
In both animal and human case studies, garlic lowered bad LDL cholesterol levels. It can also lower triglyceride levels. Studies have found that the more garlic you ingest, the more your LDL cholesterol will lower. Bad news for people who hate the flavor of garlic, but at least garlic supplements are available for purchase.
Be sure to check with your doctor before beginning garlic supplements, as they can interact with other medications you may be taking.
- Green Tea
Green tea does not go through a fermentation process as other teas do, so its antioxidant levels are preserved. This is why green tea is considered one of the healthiest drinks on earth. It is the most consumed beverage next to water across the world.
The main antioxidants found in green tea are called catechins. These catechins are responsible for improving eye health, oral health, preventing cancer, and easing the pains caused by rheumatoid arthritis. Most importantly, it increases “good” HDL cholesterol and lowers LDL cholesterol.
It is believed that smoking cigarettes can cancel out the positive effects of green tea on cholesterol, so keep that in mind if you are a smoker looking to lower your cholesterol.
- Nuts
Almonds and walnuts are the best nuts to incorporate into your diet to lower cholesterol. Like salmon, these nuts have high amounts of omega-3 fatty acids for decreasing inflammation. Almonds contain amino acids that help to regulate blood pressure.
Cashew nuts are a cholesterol-free food, which can reduce the risk of developing cardiovascular issues. Other healthy nuts include hazelnuts, Brazil nuts, and pecans.
By eating a handful of walnuts each day, participants in a recent diabetes study confirmed that those who ate walnuts every day had 10% lower cholesterol than those who did not. You can add nuts to a ton of healthy meals or simply snack on them for a healthy and filling midday bite.
- Oats
Oats are made of mostly soluble fiber, which is known to lower LDL cholesterol. The cholesterol benefits of oats are so well known that the FDA began printing the benefits on labels in 1998.
In one study, researchers compared the health of two groups; one who took cholesterol medication and one who changed their diet to lower cholesterol. The participant’s diet included oats. The results found that changing your diet was as helpful in lower cholesterol as taking medication. Now those are shocking results!
Oatmeal isn’t just for breakfast, either. You can grind it up as use it as flour, use oats as breadcrumbs in savory dishes, or add it to soups or stews for added texture and thickness. One of the easiest breakfast recipes is overnight oats, which sit overnight in milk or yogurt and have a chewy, rich texture by morning.
- Whole Grains
Lastly, whole grains are great to incorporate into a low cholesterol diet. The risk of heart disease lowers when whole grains are added to your diet. The grains that are the least processed are the best for lowering cholesterol. The more whole grains you eat, the more they may lower cholesterol.
Whole grains keep the grain intact, which means the grains are much less processed than traditional grains. Less processing of grains leads to greater health benefits because the vitamins and nutrients stay within the grain. One of the best grains for lowering cholesterol is barley, which can be added to soups, main courses, side dishes, and many other delicious foods.
In the end, you will not regret changing up your diet in favor of foods that lower cholesterol. These 10 foods to help lower cholesterol are easy to prepare, ultra-healthy, and are proven to lower LDL cholesterol. By incorporating these foods into your daily routine, you should see bad cholesterol levels plummet all while feeling healthier and happier.
