Healthy Foods for Lowering Cholesterol | Cholesterol Doctors

Having high cholesterol is a serious threat to your health. It increases the risk of heart disease and stroke, both of which are life-threatening conditions. If you have high cholesterol, it means that your levels of LDL (low-density lipoprotein) or ‘bad’ cholesterol are too high. This makes up about 70 percent of your total blood cholesterol level and is responsible for narrowing and blocking arteries with fatty deposits. Fortunately, there are numerous ways to keep your cholesterol in check so that you can avoid the risks associated with a high reading. Eating a healthy diet filled with wholesome vegetables, fruits, whole grains, and lean proteins reduces stress on the body and lowers LDL levels. To learn about the best foods for lowering cholesterol and reducing triglycerides, keep reading. 

Beans

Beans, also known as legumes, are packed with fiber, which helps to lower cholesterol. They also contain soluble fiber, which can reduce cholesterol levels by 10 to 25 percent. You can enjoy many types of beans, including pinto, black, kidney, and navy. Just make sure to avoid canned beans, as they contain high levels of sodium. Instead, opt for dried beans and cook them yourself to avoid excess sodium.

Dark Leafy Greens

Dark leafy greens like spinach, kale, and Swiss chard are good sources of vitamins and minerals, including vitamin K, which helps to lower cholesterol by promoting blood clotting. Luckily, you don’t have to eat these greens in large quantities to reap their cholesterol-lowering benefits. Studies suggest that just two servings per week can lower cholesterol by an average of about 10 percent. Most people can eat about two cups of greens, or one cup of wilted greens, to meet this requirement.

Eggs

Eggs are full of heart-healthy fats, as well as vitamins and minerals. Studies show that eating two eggs per day can reduce LDL cholesterol by 10 percent and triglycerides by 15 percent. You can enjoy eggs as part of a healthy diet, but remember to watch your portion sizes to avoid consuming too many calories and saturated fats. Egg whites are a healthy alternative, but keep in mind that only the yolk contains cholesterol-reducing vitamins. If you are concerned about your cholesterol levels, be sure to eat only one whole egg daily, you can also consult a cholesterol specialist.

Fish

Oily fish, such as salmon, mackerel, and herring, contain fatty acids that can help to lower cholesterol. Aim to eat two servings of fish per week to lower your total cholesterol by 5 percent. You can eat fish cooked in a variety of ways, including baked, grilled, and steamed. You can also eat fish raw, although you should only do so if you are certain that it is safe to eat raw. If you have high cholesterol, avoid eating fish that is high in mercury, such as tuna, trout, and bluefish. These fish can actually increase your levels of bad cholesterol.

Flaxseed

Flaxseed is a rich source of plant lignans, which are fibrous compounds that help to reduce cholesterol. You can grind the seeds into a powder and add them to foods like smoothies, yogurt, and oatmeal to get the maximum health benefits. If you choose to use flaxseed oil, just be aware that it is high in calories and should be consumed in small amounts.

Oats

Oats are a hearty, healthy food that can help to lower cholesterol. Additionally, oats contain soluble fibre to further reduce cholesterol in your body. You can enjoy oats any time of day, including for breakfast, in a snack, or as a side dish for a meal. Be sure to choose whole oats to benefit from their cholesterol-lowering properties.

Oranges

Oranges are a healthy source of vitamin C, which is proven to reduce cholesterol levels. Just one large orange can provide you with all the vitamin C you need to reduce cholesterol. You can enjoy oranges in several ways, such as fresh or juiced, with breakfast cereals or salads, or as an afternoon snack. A few other citrus fruits, including tangerines, clementines, and grapefruit, also contain vitamin C, but oranges have the highest amount.

Whole Grains

Whole grains, such as brown rice and whole-wheat pasta, provide you with fiber and B vitamins that help to lower cholesterol. Aim for about two daily servings of whole grains to lower your cholesterol by 5 percent. If you are concerned about your cholesterol levels, you can start by substituting just one meal a day with whole grains.

Conclusion

Cholesterol is a natural substance found in the body, but having high cholesterol can be dangerous. Fortunately, there are numerous ways to lower cholesterol, including eating a healthy diet filled with whole grains, legumes, fish, and fruits and vegetables. When you make these healthy lifestyle changes, you can significantly reduce your cholesterol levels to reduce your risk of heart disease and stroke.