Foods To Lower Cholesterol – Our Top 15

Cholesterol is a waxy substance that can build up in your arteries and increase your risk of heart disease. There are two types of cholesterol: LDL (bad) and HDL (good). You want to lower your LDL and raise your HDL levels to keep your heart healthy. In this article we will go through the Top 15 foods to lower cholesterol

#1 – Oats 

Oats are one of the best foods to lower cholesterol. They contain soluble fiber, which binds to cholesterol in your digestive system and keeps it out of your bloodstream. A bowl of oatmeal or oat-based cereal for breakfast can provide you with 1 to 2 grams of soluble fiber.

Other benefits of oats:

• They are rich in antioxidants, especially avenanthramides, which can improve blood flow and lower blood pressure.
• They contain soluble fiber, mainly beta-glucan, which can, regulate blood sugar, and promote weight loss.
• They have a high-quality protein content, with a good balance of essential amino acids.
• They provide many vitamins and minerals, such as manganese, phosphorus, magnesium, iron, zinc, folate, and B vitamins.
• They may benefit your skin by reducing inflammation and itching.
• They may reduce the risk of childhood asthma and constipation.

Oats are a versatile and delicious food that you can enjoy in many ways. You can cook them as oatmeal (porridge), add them to baked goods, or make granola or muesli with them. You can also try different toppings and flavors to suit your taste. Oats are a great way to start your day with a nutritious and filling breakfast.

#2 – Barley and other whole grains. 

Barley and other whole grains are not only tasty, but also good for your health. They can help you lower your cholesterol by providing soluble fiber, which can reduce your LDL levels1. LDL is the harmful cholesterol that can cause plaque buildup in your blood vessels and lead to heart problems. You can easily incorporate barley and other foods to lower cholesterol into your diet by making them part of your breakfast, lunch, or dinner.

Other health benefits of barley and other whole grains

• They contain many vitamins, minerals, and antioxidants, which can protect your cells from damage, support your immune system, and prevent deficiencies.
• They have a low glycemic index, which means they do not cause a rapid spike in your blood sugar levels after eating. This can help prevent or manage diabetes and metabolic syndrome.
• They may lower your risk of heart disease, stroke, and high blood pressure by improving your blood vessel function, reducing inflammation, and preventing blood clots.
• They may protect against certain types of cancer, such as colorectal, breast, and prostate cancer, by modulating your hormone levels, enhancing your immune response, and inhibiting tumor growth.

To enjoy these health benefits, you should aim to eat at least three servings of whole grains per day. You can choose from a variety of whole grains, such as oatmeal, popcorn, millet, quinoa, brown rice, whole rye, wild rice, wheat berry, bulgur, buckwheat, freekeh, barley, sorghum, and more. You can also use whole-grain products like bread, pasta, and cereals, but make sure they are made entirely from whole grains and do not contain added sugar or refined flour.

#3 – Beans. 

If you are looking for foods to lower cholesterol, beans are a great choice. They have a lot of soluble fiber, which can bind to cholesterol and remove it from your body. Soluble fiber also slows down the absorption of sugar and fat, which can lower your blood pressure and triglycerides.

Eating beans regularly can have a significant impact on your cholesterol levels. According to a study, eating a 1/2 cup (100 grams) of beans per day can lower your LDL (bad) cholesterol by an average of 6.6 mg/dl. That’s why beans are one of the best foods to lower cholesterol.

Some other health benefits of beans include:

• They can improve your gut health by feeding the beneficial bacteria in your colon and preventing constipation.
• They can regulate your blood sugar levels and prevent or manage diabetes by slowing down the absorption of glucose into your bloodstream.
• They can provide antioxidants that protect your cells from damage and inflammation caused by free radicals.
• They can prevent or treat iron deficiency anemia by supplying a good amount of plant-based iron.

#4 – Avocados. 

If you are looking for foods to lower cholesterol, you might want to try avocados. These delicious fruits are rich in monounsaturated fats and fiber, which can help you balance your cholesterol levels. Monounsaturated fats can lower your bad cholesterol (LDL) and increase your good cholesterol (HDL). Fiber can also lower your LDL and prevent it from building up in your arteries. By eating one avocado per day, you can enjoy these benefits and improve your heart health. 

Avocados are one of the best foods to lower cholesterol and they are easy to add to your diet. You can eat them plain, make guacamole, or use them as a spread or a topping. Try avocados today and see the difference!

How much avocado should I eat per day?

That’s a good question. Avocados are very nutritious and beneficial for your health, but they are also high in calories and fat. According to some nutritionists, you should aim for half an avocado a day and max out at one. One avocado contains around 13.5 grams of fiber, which is nearly half of the recommended daily intake. As we mentioned before, Fiber can help improve your gut health and lower your bad cholestero. However, eating too many avocados can exceed your daily calorie needs and lead to weight gain. Therefore, it is important to enjoy avocados in moderation and balance them with other healthy foods

#5 – Nuts. 

Nuts are rich in monounsaturated fats, which can lower your bad LDL cholesterol and raise your good HDL cholesterol. 

Eating nuts can have a significant impact on your cholesterol levels. Studies have shown that eating just 2-3 servings of nuts per day can lower your LDL cholesterol by an average of 10.2 mg/dl. That’s a big deal, because high LDL cholesterol is a major risk factor for heart disease, the leading cause of death worldwide.

So how can you add more nuts to your diet? It’s easy and fun. Here are some tips for incorporating more nuts into your meals and snacks:

• Start your day with a nutty breakfast. Add nuts to your cereal or oatmeal for some extra crunch and flavor. You can also mix nuts with dried fruits and seeds for a homemade granola.
• Make your dairy products more nutty. Sprinkle nuts on yogurt or cottage cheese for some protein and healthy fats. You can also blend nuts with milk or yogurt for a creamy smoothie.
• Snack on nuts throughout the day. Eat a handful of nuts as a snack when you feel hungry or need some energy. You can also combine nuts with fresh or dried fruits for a sweet and savory combo.
• Add some crunch to your salads, soups, and stews. Nuts can add texture and taste to your dishes. You can also use nuts as a topping or a garnish for some extra flair.
• Swap peanut butter for nut butter. Use almond, walnut, or cashew butter instead of peanut butter on your sandwiches or toast. Nut butter has more monounsaturated fats and less saturated fats than peanut butter.
• Choose unsalted or lightly salted nuts. Salt can raise your blood pressure, so avoid nuts that are too salty. Also, avoid nuts that are coated in sugar or chocolate, as they have more calories and less nutrients.

As you can see, nuts are not only delicious but also nutritious. They are one of the best foods to lower cholesterol and improve your heart health. Try to eat more nuts every day and enjoy their benefits.

#6 – Vegetable oils. 

If you are looking for foods to lower cholesterol, you might want to consider switching from solid fats to liquid oils in your cooking and baking. Solid fats, such as butter, lard or shortening, are high in saturated fats that can raise your LDL cholesterol, also known as the “bad” cholesterol. LDL cholesterol can build up in your arteries and increase your risk of heart disease and stroke.

On the other hand, liquid vegetable oils, such as canola, sunflower, safflower and others, are rich in polyunsaturated fats that can directly lower LDL cholesterol. Polyunsaturated fats can also help reduce inflammation and improve blood vessel function. By replacing solid fats with liquid oils, you can lower your LDL cholesterol and improve your heart health.

However, not all liquid oils are equally beneficial for lowering cholesterol. Some oils, such as coconut oil and palm oil, are high in saturated fats and should be used sparingly. Other oils, such as olive oil and avocado oil, are high in monounsaturated fats that can also help lower LDL cholesterol, but they have less of an effect than polyunsaturated fats. Therefore, it is important to choose the right type of oil for your needs and preferences.

One way to choose the best oil for your health is to look at the nutrition label and compare the amount of saturated fat, monounsaturated fat and polyunsaturated fat per serving. You can also check the smoke point of the oil, which is the temperature at which it starts to burn and produce harmful compounds. Generally, oils with higher smoke points are better for high-heat cooking methods, such as frying or roasting, while oils with lower smoke points are better for low-heat cooking methods, such as sautéing or baking.

To sum up, replacing solid fats with liquid vegetable oils is one of the effective foods to lower cholesterol. However, you should be mindful of the type and amount of oil you use, as well as the cooking method you apply. By making these simple changes in your diet, you can lower your LDL cholesterol and enjoy a healthier heart.

#7 – Apples, grapes, strawberries and citrus fruits. 

These fruits are some of the best foods to lower cholesterol naturally. Apples, grapes, strawberries and citrus fruits are not only juicy and refreshing, but also good for your blood. These fruits are high in pectin, a type of soluble fiber that can lower your LDL cholesterol. LDL cholesterol is the bad kind that can clog your arteries and increase your risk of heart disease.

But that’s not all. These fruits also contain antioxidants and other phytochemicals that may protect your blood vessels from damage. Antioxidants are substances that prevent or slow down the oxidation of cells, which can cause inflammation and aging. Phytochemicals are plant compounds that have various health benefits, such as anti-inflammatory, anti-cancer and anti-diabetic effects.

So, next time you feel like having a snack, reach for an apple, a bunch of grapes, some strawberries or a citrus fruit. You will not only satisfy your sweet tooth, but also improve your cholesterol levels and your overall health. Remember, these are some of the best foods to lower cholesterol naturally.

#8 – Foods fortified with sterols and stanols. 

If you are looking for super foods to lower cholesterol, you might want to try foods fortified with sterols and stanols. These are natural substances found in plants that can help reduce the amount of cholesterol your body absorbs from food. 

Sterols and stanols have a similar structure to cholesterol, so they can compete with it for space in your intestines. This means that less cholesterol gets into your bloodstream and more of it is eliminated as waste. 

You can easily get sterols and stanols from some common foods that have been enriched with them. For example, some margarines, granola bars, orange juices and chocolates contain sterols and stanols. You can also find them in supplements or special spreads.

To get the maximum benefit from these foods, you should aim for 2 grams of plant sterols or stanols per day. This can lower your LDL cholesterol, which is the bad type of cholesterol, by about 10%. Lowering your LDL cholesterol can reduce your risk of heart disease and stroke.

So, next time you go shopping, look for foods to lower cholesterol that have sterols and stanols added to them. They are a simple and tasty way to improve your health.

How do I know if a food is fortified with sterols and stanols?

You can identify these foods by checking the food labels and ingredient lists. Look for words like “plant sterols”, “plant stanols”, “phytosterols”, or “phytostanols”. Some examples of foods that are fortified with sterols and stanols are margarines, cheese, orange juice, milk, bread, and granola bars. You can also find them in supplements or special spreads. However, you should consult your doctor before taking any supplements or changing your diet.

#9 – Soy. 

soybeans and their products are some of the best foods to lower cholesterol. Tofu and soy milk are examples of delicious and nutritious foods made from soybeans. These foods can lower your LDL cholesterol, which is the bad type of cholesterol, by up to 6%3. How do they do that? Well, soy contains protein, fiber, antioxidants and phytoestrogens. These are all good for your heart health3. Antioxidants protect your cells from damage, while phytoestrogens mimic the effects of estrogen, a hormone that regulates blood pressure and cholesterol levels. Therefore, adding soybeans and their products to your diet can be one of the best ways to lower cholesterol.

#10 – Fatty fish.

One of the best foods to lower cholesterol is fatty fish. Fatty fish, such as salmon, mackerel, herring and sardines, are loaded with omega-3 fatty acids. These are good fats that can help you lower your triglycerides, which are a type of bad fat in your blood. They can also raise your HDL cholesterol, which is the good kind that protects your arteries. 

Omega-3s have other benefits too. They can reduce inflammation and prevent blood clots from forming in your vessels. This can lower your risk of heart attacks and strokes. To enjoy these benefits, you should eat at least two servings of fatty fish per week. Fatty fish are delicious and easy to prepare. You can grill, bake or steam them with some herbs and spices. You can also add them to salads, sandwiches or soups. Fatty fish are one of the most nutritious and tasty foods to lower cholesterol. Try them today and see the difference in your health.

How can I cook fatty fish?

There are many ways to cook fatty fish, such as grilling, baking, steaming, poaching, or braising. Here are some tips and resources to help you prepare delicious and healthy dishes with fatty fish:

• Choose fresh and high-quality fish from your local market or fishmonger. You can also use frozen fish, but make sure to thaw it completely before cooking.
• Season the fish well before cooking. You can use salt, pepper, herbs, spices, marinades, or sauces to add flavor and moisture. Some common seasonings for fatty fish are lemon, garlic, ginger, soy sauce, maple syrup, mustard, or teriyaki sauce.
• Use gentle heat and avoid overcooking the fish. Oily fish can dry out easily and become tough or metallic-tasting if cooked too long or too high. The fish is done when it flakes easily with a fork and is opaque throughout.

Here are some examples of how to cook fatty fish:

• Grilling: Brush the fish lightly with oil and place it on a preheated grill over medium-high heat. Cook for about 4 minutes per side, or until charred and cooked through. You can also use skewers or a grill basket to prevent the fish from falling apart.
• Baking: Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper or foil. Place the fish on the prepared sheet and drizzle with some oil or sauce. Bake for 15 to 20 minutes, or until the fish is flaky and tender.
• Steaming: Fill a large pot with water and bring it to a boil. Place the fish in a steamer basket or on a plate over the boiling water. Cover with a lid and steam for 10 to 15 minutes, or until the fish is cooked through. You can add some aromatics like lemon slices, ginger, or herbs to the water for extra flavor.
• Poaching: In a large skillet, combine some water or broth with some seasonings like wine, vinegar, onion, bay leaf, or peppercorns. Bring the liquid to a simmer over medium-low heat. Add the fish and cook for 10 to 12 minutes, or until the fish is opaque and flaky. You can also use milk or cream for a richer poaching liquid.
• Braising: In a large ovenproof skillet, heat some oil over medium-high heat and sear the fish for about 2 minutes per side, or until browned. Transfer the skillet to a preheated oven at 375°F (190°C) and bake for 10 to 15 minutes, or until the fish is cooked through5. You can also add some vegetables and sauce to the skillet before baking for a one-pan meal

#11 – Dark chocolate.

 You might be surprised to find out that dark chocolate is on the list of foods to lower cholesterol! Dark chocolate is a delicious and nutritious treat that can also help lower your cholesterol. It contains flavonoids, antioxidants that can improve blood flow and lower blood pressure. Dark chocolate may also reduce the oxidation of LDL (bad) cholesterol, which is a key step in the development of atherosclerosis.

However, it is important to note that dark chocolate is also high in calories and sugar, so you should consume it in moderation. Aim for 1-2 ounces of dark chocolate per day, and choose varieties that contain at least 70% cocoa solids.

Here are some ways to incorporate more dark chocolate into your diet as a food to lower cholesterol:

• Enjoy a small square of dark chocolate after dinner as a dessert.
• Add dark chocolate shavings to your yogurt or oatmeal.
• Use dark chocolate chips in baking recipes.
• Make a dark chocolate smoothie with milk, banana, and peanut butter.
• Sip on a dark chocolate hot chocolate on a cold day.

By choosing dark chocolate over milk chocolate or white chocolate, you can enjoy a delicious and healthy treat that can also help lower your cholesterol.

Here are some tips for making the most of the cholesterol-lowering benefits of dark chocolate:

• Choose dark chocolate that contains at least 70% cocoa solids.
• Consume dark chocolate in moderation, aiming for 1-2 ounces per day.
• Pair dark chocolate with other heart-healthy foods, such as nuts, fruits, and vegetables.
• Limit your intake of other saturated and trans fats, as well as cholesterol.

#12 – Garlic. 

For centuries, garlic has been a trusted ally in the quest for good health. Bursting with allicin, a potent compound, it’s one of the best foods to lower cholesterol. This remarkable compound works its magic by putting a stop to the enzyme in your liver that’s responsible for producing cholesterol.

Eating one or two cloves of garlic is a simple, yet powerful step towards better health. Not only does it add a zesty kick to your morning, but it also works behind the scenes to gently lower your cholesterol levels.

So, if you’re on the lookout for foods to lower cholesterol, don’t forget about humble garlic. Its medicinal properties have stood the test of time, and it’s ready to make a difference in your health journey. Remember, every clove counts!

Bonus: How does garlic also help with blood pressure?

Garlic is believed to help with blood pressure in several ways:

1. Allicin: This is the main active compound in garlic. Allicin may prevent the production of angiotensin II, a compound responsible for increasing blood pressure by causing your blood vessels to tighten up or contract1.
2. Nitric Oxide and Hydrogen Sulfide: Allicin also appears to increase the production or availability of hydrogen sulfide and nitric oxide, two compounds crucial for regulating blood pressure levels. Our red blood cells respond to the sulfur in garlic, creating these gases. These compounds relax and expand our blood vessels.
3. Lowering Blood Pressure: Garlic may help reduce systolic and diastolic blood pressure levels by up to 11.2 mm Hg1. In some instances, garlic supplements may work as effectively as standard blood-pressure-lowering medications, with much fewer side effects.

However, while there’s some evidence to suggest that garlic can lower your blood pressure, the evidence is still pretty limited. It’s always best to consult with a healthcare professional before starting any new health regimen.

#13 – Green tea. 

This delicious drink is enjoyed by millions of people around the world for its health benefits. Green tea contains catechins, which are powerful antioxidants that can protect your LDL cholesterol from getting oxidized. Oxidized LDL cholesterol can damage your blood vessels and increase your risk of heart disease. Catechins can also improve the function of your blood vessels and help them relax. This can lower your blood pressure and prevent blood clots. By drinking several cups of green tea per day, you may be able to reduce your LDL cholesterol by a few points. Green tea is one of the best foods to lower cholesterol and boost your overall health

#14 – Carrots

Carrots are also super foods to lower cholesterol. They can help lower cholesterol in a few ways:

• Soluble fiber: Carrots are a good source of soluble fiber, which binds to cholesterol in the digestive tract and helps to remove it from the body.
• Beta-carotene: Carrots are also a good source of beta-carotene, which is converted to vitamin A in the body. Vitamin A has been shown to lower cholesterol levels by increasing the production of bile, which helps to remove cholesterol from the blood.
• Antioxidants: Carrots contain antioxidants, such as carotenoids and lutein, which can help to protect the body from damage caused by free radicals. Free radicals can contribute to the development of atherosclerosis, a condition in which plaque builds up on the artery walls. Lowering the risk of atherosclerosis can help to lower cholesterol levels and improve overall heart health.

In addition to these specific mechanisms, carrots are also a healthy, low-calorie food that can be easily incorporated into a balanced diet. Eating a healthy diet is one of the best ways to lower cholesterol levels and improve overall heart health.

Here are some tips for adding more carrots to your diet:

• Snack on raw carrots or carrot sticks.
• Add carrots to salads, soups, and stews.
• Roast or grill carrots for a side dish.
• Add carrots to smoothies or juices.
• Make carrot soup or carrot hummus.

#15 Okra

Okra is a green vegetable that has many health benefits, especially for your heart. Here are four ways that okra can help lower your cholesterol:

• Fiber Content: Okra is rich in fiber, which helps your digestive system work smoothly and removes excess cholesterol from your body. Okra has both soluble and insoluble fiber, but soluble fiber is especially important for lowering cholesterol. Soluble fiber dissolves in water and forms a gel-like substance that traps cholesterol in your intestines and flushes it out with other wastes. This lowers your total cholesterol levels and protects your arteries from clogging1,2.
• Mucilage: Okra has another unique feature that helps lower cholesterol: mucilage. Mucilage is a thick, sticky substance that okra produces when cooked. It acts like soluble fiber and binds with cholesterol during digestion, preventing it from being absorbed into your bloodstream3. Mucilage also helps keep your blood sugar stable and prevents constipation.
• Phytosterols: Okra belongs to the vegetable family, which means it contains phytosterols. Phytosterols are plant compounds that look like cholesterol and have a similar function in plant cells. However, when you eat phytosterols, they compete with cholesterol for absorption in your gut, reducing the amount of cholesterol that enters your blood1. Phytosterols are found in many foods, but okra is one of the best sources of them.
• Antioxidants: Okra is not only good for lowering cholesterol, but also for boosting your overall health. Okra is loaded with antioxidants, which are substances that fight free radicals and prevent oxidative damage to your cells4. Oxidative damage can lead to inflammation, blood clots, and heart disease. Okra has many types of antioxidants, such as polyphenols, flavonoids, isoquercetin, vitamins A and C4. Eating a diet high in antioxidants can improve your heart health and lower your risk of many chronic diseases.

As you can see, okra is one of the best foods to lower cholesterol and improve your heart health. Try adding some okra to your meals and see the difference for yourself!

Final Thoughts On Foods To Lower Cholesterol

These are some of the foods to lower cholesterol levels naturally. However, keep in mind that diet is only one part of the equation. You should also exercise regularly, quit smoking if you do, manage your stress levels and consult with your doctor about any medications or supplements you may need.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder