Some foods help lower blood cholesterol levels, including legumes, nuts, avocado, fatty fish, and others, since cholesterol is a waxy fat the liver makes, and having too much in the blood can cause many health problems.
According to the CDC, millions worldwide have high total cholesterol, and high cholesterol levels in the blood link to health issues like heart attacks and strokes, and diet plays a big role in controlling blood cholesterol.
This article shows 11 types of foods that can help lower blood cholesterol levels in people.
Types of cholesterol in the blood
Cholesterol is a fatty substance made by the liver and carried in the body by lipoproteins. The body needs cholesterol to build cells, make hormones, help digestion, and other vital processes.
Cholesterol types are mainly split into two based on the lipoprotein that carries them. These types include:
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Low-density lipoprotein LDL:- This is the bad kind of cholesterol that can build up as plaques in arteries. This might increase the risk of stroke and heart diseases.
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High-density lipoprotein HDL:- This is the good kind of cholesterol. It helps protect against heart disease by absorbing cholesterol in the blood and carrying it back to the liver where it’s processed.
11 foods to lower blood cholesterol levels
1. Legumes
Legumes are a group of plant foods that include beans andpeas andlentils AndbeansStudies have found that this food group directly positively affects blood cholesterol levels.
Some studies compared the effects of eating beans and white rice for 29 days on LDL cholesterol levels. They found people who ate beans daily had lower LDL levels than on day one.
Also, some other reviews found that eating legumes helps reduce the risk of some health conditions, includingthese:-
So, try to swap processed grains and processed meats with whole legumes in your diet.
2. Avocado
Avocado isa rich source of monounsaturated fats andfiberThese are two nutrients that help lower bad LDL cholesterol and raise good HDL cholesterol.
Studies found that people who ate one avocado a day lowered their LDL cholesterol compared to those who didn’t.
Other reviews found that replacing other fats with avocado was linked to lower total cholesterol and LDL cholesterol,and triglycerides..
There are many ways to add more avocado to your diet, like salads, guacamole, and toast.
3. Nuts
Some reviews found that eating nuts They help reduce LDL bad cholesterol, triglycerides, and total cholesterol levels, These nuts can especially include the following:-
According to some studies, eating a daily serving of nuts is linked to a 30% lower risk of heart and blood vessel diseases. Nuts are also a rich source ofOmega-3 fatty acidsThey are a type of polyunsaturated fat linked to better heart health, lower LDL bad cholesterol, and reduced inflammation.
Besides that, it is Almonds Specifically, a natural source of phytosterols which may help lower LDL bad cholesterol.
4. Fatty fish
Fatty fish like salmon Andmackerel, excellent sources to get long-chain omega-3 fatty acids Research shows they can raise good HDL cholesterol and lower bad LDL cholesterol.
Also, omega-3 fatty acids might lower risks of certain conditions, including:
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cardiovascular diseases.
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High blood pressure.
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Irregular heartbeat.
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Heart stopping.
Also, other studies found that eating oily fish was linked to higher good cholesterol HDL and lower triglycerides.
Moreover, studies showed that people who eat large amounts of unprocessed fish are the least likely to get metabolic syndrome, which can include symptoms like high blood pressure and low good cholesterol HDL.
5. Whole grains
Extensive research links whole grains to lower risks of heart disease. For example, studies found that eating three servings of whole grains daily is linked to a 19% lower risk of heart disease and a 12% lower risk of stroke. The benefits were even greater when this amount increased to 7 servings a day.
Whole grains keep all parts of the grain intact, which provides more vitamins and minerals plus plant compounds and fiber compared to refined grains.
While all whole grains can boost heart health, there are two in particular worth noting, which are:-
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Oats:- Oats help lower bad LDL cholesterol because they have beta-glucan, a type of soluble fiber that affects the gut microbiome, and helps release cholesterol into bile and stool.
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Barley: Barley is also rich in beta-glucan and can help lower bad LDL cholesterol
6. Fruits
Are considered Fruit A great addition to a heart-healthy diet. Many fruits are rich in soluble fiber. This helps lower cholesterol by encouraging the body to get rid of cholesterol and stopping the liver from making more.
Also, other studies found that pectin, a type of fiber that dissolves in water, can lower cholesterol by up to 10%. It's found in fruits like apples andgrapes Andcitrus fruits and others.
Besides that, fruits have active compounds like anthocyanins, phytosterols, and fiber that might have antioxidant and anti-inflammatory effects.
7. Dark chocolate and cocoa
Research points to Dark chocolate Cocoa can lower bad LDL cholesterol. Studies found adults drinking cocoa twice daily for a month lowered LDL by 0.5 mg/dL. Their blood pressure dropped and good HDL cholesterol went up.
Other reviews show cocoa compounds may help control cholesterol. Polyphenols might stop LDL cholesterol from oxidizing, while resveratrol could raise good HDL cholesterol.
But chocolate often has a lot of added sugar, which harms heart health. So use cocoa alone or choose dark chocolate with 75-85% cocoa or more.
8. Garlic
Contains garlic many strong plant compounds, like allicin, that may help lower LDL cholesterol and total cholesterol.
Still, it's important to note you need to eat large amounts of garlic to get the benefits. Supplements might work better than other garlic forms.
9. Soy foods
Soybeans They're a type of legume that may be good for heart health. But studies on how they affect cholesterol are mixed. For example, some reviews say soybean oil might lower bad LDL cholesterol if it replaces saturated fats.
Other studies found eating soy foods links to lower bad LDL and total cholesterol and higher good HDL cholesterol.
To add more soy to your diet, try swapping meat for tofu or cooking with soybean oil.
10. Vegetables
They are Vegetables A vital part of a heart-healthy diet because they are rich in fiber, antioxidants, and nutrients. They are also linked to better levels of good cholesterol HDL, bad cholesterol LDL, and total cholesterol.
Also, studies found that eating more than three servings of fruits and vegetables daily helps lower triglycerides, blood pressure, bad cholesterol LDL, and total cholesterol.
Some ways to get more vegetables into your diet include making soups and pizza dough with cauliflower and drinking juices.
11. Tea
Tea has many plant compounds that improve heart health. For example, studies found that Green tea It helps lower LDL cholesterol and overall cholesterol levels.
Also, the key compound in green tea is catechins, which help reduce inflammation, oxidation, and carcinogens.
Besides that, black and white teas have similar healthy effects on blood cholesterol levels.
In the end, high cholesterol is a major risk for heart disease, but this risk can be lowered by adding some foods to your diet.
