- Publish Date: 21-03-2019 / 7:18 PM
- Category : Super Foods
10 foods that help lower cholesterol – good cholesterol foods to eat. Low-density lipoprotein (LDL) are particles that carry cholesterol from your liver to the other cells in your body.
However, when the LDL level in your blood is higher than the normal level, it can build up and form fatty deposits that clog your arteries. And this is one of the good reasons one should eat more foods that help lower cholesterol fast—the so-called good cholesterol-lowering foods.
Just as you can quickly eat your way to extremely high cholesterol levels, you can also lower your cholesterol by changing the foods you eat—by eating more foods that help lower cholesterol.
In this article geared towards good cholesterol management, we will share ten good cholesterol foods that you can eat more of to help lower your cholesterol.
According to a 2017 article “11 Foods That Lower Cholesterol” posted in Harvard Health Publishing, a bowl of oats can provide you with 1 to 2 grams of soluble fiber. If you want to add an extra half gram, you can also top your oatmeal with strawberries or a banana. Based on nutrition guidelines, the ideal amount of fiber that a person should consume daily is 20 to 35 grams, 5 to 10 grams of soluble fiber.
2. Barley and Other Whole Grains
Oats, barley, and other whole grains can also help lower your risk of acquiring cardiovascular diseases. This is primarily because of their high level of soluble fiber, according to the same 2017 article from Harvard Health Publishing.
3. Beans – natural good cholesterol foods
Aside from being jam-packed with soluble fiber, it also takes longer for the body to digest beans, leading to a prolonged satiation feeling. Thus, it is also a preferred food option for those trying to shed some extra pounds. Beans are genuine, good cholesterol foods that you should eat more often.
Avocados are one of the foods that help lower cholesterol fast that many people will not believe. You would think that it will do the opposite, but it does not. According to Mayo Clinic, avocado is an excellent source of monounsaturated fatty acids and can help keep your heart healthy because it can regulate your LDL levels.
5. Nuts – among the better foods that help lower cholesterol
According to Mayo Clinic studies, foods like almonds, walnuts, pecans, hazelnuts, pistachio nuts, and other nuts rich in monounsaturated and polyunsaturated are suitable for managing cholesterol. These foods contain a high level of fatty acids, which can improve your cholesterol levels and overall cardiovascular health.
Harvard Health Publishing stated that consuming 2 ounces of nuts per day can lower your LDL levels on the order of 5 percent. However, it is essential to ensure that the nuts you eat are not salted or sugar-coated.
According to Harvard Health, instead of using butter or lard when cooking, use liquid vegetable oils such as sunflower, canola, and safflower to lower your cholesterol. Mayo Clinic also stated that olive oil is an effective source of monounsaturated fatty acids. Using 2 tablespoons as a replacement for other fats in your food can have cardiovascular health benefits.
7. Apples, strawberries, grapes, and citrus fruits
These groups of fruits are indeed foods that lower cholesterol, and many people probably know that already. According to Harvard Health, the mentioned fruits are loaded with pectic—a type of soluble fiber that can regulate your LDL levels. These foods are authentic and one of the best foods that help lower cholesterol when we eat them often.
8. Soy – good cholesterol-lowering foods?
It is hard to imagine, but soy is one of the good cholesterol foods that one can eat. Soy-based foods can lower your cholesterol. And the surprising thing is that many people may not believe this due to some known side effects of eating Soy products, especially women.
However, it does the opposite. Consuming soybeans and other soy-based foods is a great way to lower your cholesterol levels. According to Harvard Health, eating 25 grams of this type of food every day can decrease your LDL level by 5 to 6 percent.
9. Foods fortified with stanols and sterols
Stanols and sterols from plants buffer the body’s ability to absorb cholesterol. These two substances are added to food products such as chocolate, granola bars, and orange juice to make them a healthier option. According to Harvard Health, 2 grams of plant stanols and sterols can deplete LDL levels by around 10 percent.
10. Fatty fish
A recent article on Harvard Health Publishing stated that replacing meat with fish two to three times per week can regulate cholesterol because of the omega-3 fatty acids that lower the blood’s triglycerides and keep the heart-healthy. Shrimp, which is considered fish, is high in cholesterol; however, regular, fatty fish does the opposite. They are good cholesterol-lowering foods.
Final thoughts on foods that help lower cholesterol
High cholesterol levels can be detrimental to your health, so it is highly recommended to keep an eye on it to make sure it is normal. Like in investing, where you need to diversify your portfolio, it is also essential to add several foods that help lower cholesterol into your diet instead of just focusing on one or two of these food items. Eat those good cholesterol-lowering foods often.
High cholesterol is dangerous, and if not controlled, can lead to heart disease. It is something that can be controlled with medication or food and exercise. I would suggest that eating the mentioned foods above with moderate physical activities is better than taking cholesterol medication. Please do yourself a favor and start eating most of the excellent and good cholesterol foods we discussed in this article.
Thank you for reading, and best of luck to you! And those are a list of foods that help lower cholesterol.