10 foods that help lower cholesterol. Low-density lipoprotein (LDL) are particles that carry cholesterol from your liver to the other cells in your body. However, when the level of LDL in your blood is higher than the normal level, it can build up and form fatty deposits that clog your arteries, reasons why you should eat more foods that help lower cholesterol fast.
Just as you can easily eat your way to extremely high cholesterol levels, you can also lower your cholesterol by changing the foods you eat. You should eat more foods that help lower cholesterol, foods that can lower your LDL levels. In this article, we will share with you 10 foods that lower 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 which should be soluble fiber.
2. Barley and Other Whole Grains
Like oats, barley and other whole grains can also help lower your risk of acquiring cardiovascular diseases primarily because of their high level of soluble fiber, according to the same 2017 article from Harvard Health Publishing.
Aside from being jam-packed with soluble fiber, it also takes longer for the body to digest beans, leading to a prolonged feeling of satiation. Because of this, it is also a preferred food option for those who are trying to shed some extra pounds.
Avocados are one of the foods that help lower cholesterol fast that many people won’t believe. You would think that it will do the opposite, but it does not. According to Mayo Clinic, avocado is a great source of monounsaturated fatty acids and can help keep your heart healthy because it can regulate your LDL levels.
According to Mayo Clinic, almonds, walnuts, pecans, hazelnuts, pistachio nuts, and other nuts that are rich in monounsaturated and polyunsaturated fatty acids 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 important to ensure that the nuts you eat are not salted or sugar-coated.
Instead of using butter or lard when cooking, use liquid vegetable oils such as sunflower, canola, and safflower to lower your cholesterol, according to Harvard Health. Mayo Clinic also stated that olive oil is an effective source of monounsaturated fatty acids and 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 group of fruits is 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.
Soy-based foods are another group of foods that lower cholesterol that many people may not believe due to some known side effects eating Soy products can have on some 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 foods 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
The 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 triglycerides in the blood and keep the heart healthy.
High cholesterol levels can be detrimental to your health, so it is highly recommended to keep an eye on it. Just 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.