Some foods may help lower your cholesterol. These could include legumes, beans, nuts, avocados, and fatty fish, among others.
Cholesterol is a fatty substance that is made by the liver and carried through your bloodstream by lipoproteins.
According to the
High cholesterol has been associated with several health conditions, such as heart attack and stroke.
Your diet may play a key role in helping you manage your cholesterol levels.
Keep reading to learn about 13 foods you can eat to help lower your cholesterol.
Types of cholesterol
Cholesterol is a waxy substance that is carried through your body by lipoproteins. There are
- Low density lipoprotein (LDL), or “bad,” cholesterol may build up in the form of plaque in your arteries. These may increase your chance of stroke and heart disease.
- High density lipoprotein (HDL), or “good,” cholesterol helps absorb cholesterol in your blood and transport it back to your liver, where it gets excreted.
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Legumes, also known as pulses, are a group of plant foods that include beans, peas, and lentils.
A 2021 study compared the effects of eating beans or white rice on LDL levels. After 29 days, the researchers found that the group who consumed 1 cup of beans each day had significantly lower LDL levels than on day 1.
Similarly, a
Legumes may also decrease your risk of certain health conditions,
- obesity
- diabetes
- high blood pressure (hypertension)
- inflammation
Try swapping legumes for refined grains and processed meats in dishes like chili, salads, and pasta.
Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol.
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Similarly, a 2016 review of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL, and triglycerides.
There are many ways to eat avocados, such as in salads, guacamole, and on toast.
The authors of a
- walnuts
- almonds
- cashews
- peanuts
- pistachios
According to a 2016 review, one study found that eating a daily serving of nuts is linked to a 30% lower risk of cardiovascular disease.
The authors note that walnuts are also a rich source of omega-3 fatty acids. These are a type of polyunsaturated fats that have been
Similarly, almonds in particular are a natural source of phytosterols, which may help
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.
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- cardiovascular disease
- heart disease
- hypertension
- arrhythmia
- cardiac arrest
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In a large
The healthiest ways to cook fish are steaming or stewing. Fried fish may
Extensive research ties whole grains to lower heart disease risk.
For example, a
Whole grains keep all parts of the grain intact. This provides them with more vitamins, minerals, plant compounds, and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
- Oats
help lower LDL cholesterol because they contain beta-glucan. This is a type of soluble fiber that influences the gut microbiome and helps excrete cholesterol and bile in your stool. - Barley is also
rich in beta-glucans and can help lower LDL cholesterol.
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Many types of fruit are rich in soluble fiber. This
A 2012 study found that pectin, a type of soluble fiber, may lower cholesterol by up to
Fruits have bioactive compounds like anthocyanins, fiber, and phytosterol which may have antioxidant and anti-inflammatory effects. A
It may seem too good to be true, but
In a
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However, chocolate is often high in added sugar, which negatively affects heart health. You should only use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or higher.
Garlic contains various powerful plant compounds, including allicin.
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That said, it’s important to note that large amounts of garlic are needed to achieve this. As such, garlic supplements may be
Soybeans are a type of legume that may be beneficial for heart health. However, research on how they affect cholesterol is mixed.
For example, a 2021 review suggests that soybean oil may help lower LDL cholesterol when it replaces saturated fats. Similarly, a
However, a
To add more soy in your diet, try replacing meat with tofu or cooking with soybean oil.
Vegetables are a vital part of a heart-healthy diet because they’re rich in rich in fiber, antioxidants, and nutrients. They’ve also been
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A 2021 review of 37 guideline documents found that most of them suggested eating a diet high in vegetables.
Some ways to get more vegetables in your diet include making soups, cauliflower pizza crusts, and smoothies. You can also add vegetables to casseroles, sauces, and burgers.
Tea harbors many plant compounds that improve your heart health.
For example, a
The primary compound in green tea responsible for these effects is catechins. These
It’s important to note that although most studies associate tea with lower total and LDL cholesterol, research is mixed on its effects on HDL cholesterol.
Dark leafy greens, such as kale, spinach, and Swiss chard contain lutein and other carotenoids, which are linked to a lower risk of heart disease.
Dark leafy greens may also help lower cholesterol levels. The authors of a
A 2011 study in guinea pigs also found that lutein lowers levels of oxidized LDL cholesterol and could help prevent cholesterol from binding to artery walls.
Extra virgin olive oil is one of the most important foods in the heart-healthy Mediterranean diet.
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Similarly, a
More research is needed to fully support olive oil as a cholesterol-friendly food.
What are the 3 best foods for lowering cholesterol?
There are no specific “cholesterol-lowering” superfoods. However, some foods that may help lower your LDL cholesterol include dark leafy greens, legumes and beans, and green tea.
What should I eat if my cholesterol is high?
Some ways to lower your cholesterol include:
- exercising for at least 150 minutes each week
- eliminating trans fats
- maintaining a healthy weight
- stopping smoking, if you smoke
- reducing your alcohol intake, if you drink
What are the worst foods for high cholesterol?
Some foods to avoid eating if you have high cholesterol include:
- processed foods
- fried foods
- fast foods
High cholesterol levels are a major risk factor for heart disease. However, you may lower this risk by incorporating certain foods into your diet.
Upping your intake of these foods will put you on the path to a balanced diet and keep your heart healthy.
You can also practice techniques like mindful eating to make sure you’re enjoying your meal and getting full without overdoing it.
