Published on: 23rd November 2023
The top 15 cholesterol-lowering foods
Maintaining a cholesterol-friendly diet can significantly impact your cholesterol levels and overall heart health. Below is a list of foods known to promote healthy cholesterol levels.
Oats
Rich in soluble fibre, oats help lower LDL (harmful) cholesterol by forming a gel-like substance in the digestive tract that binds cholesterol-rich bile acids. Enjoy oatmeal for breakfast or add oats to smoothies and baked goods.
Beans, Lentils, and Peas
These legumes are excellent sources of soluble fibre and plant-based protein, which can lower LDL cholesterol. They also promote satiety, making you feel full longer. Include them in soups, salads, and stews.
Fruits
Apples, oranges, berries, and citrus fruits are high in soluble fibre and antioxidants. Soluble fibre helps reduce cholesterol absorption in the bloodstream, while antioxidants protect against heart disease..
Vegetables
Vegetables like broccoli, Brussels sprouts, carrots, and sweet potatoes are packed with fibre and nutrients. Fibre helps lower cholesterol levels, while nutrients like vitamins and minerals support overall heart health.
Nuts
Almonds, walnuts, and pistachios contain healthy fats, fibre, and plant sterols. These components help reduce LDL cholesterol when consumed in moderation. Add them to your snacks or meals for a crunchy, heart-healthy boost.
Fatty Fish
Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can raise HDL (good) cholesterol and lower triglycerides. Aim to include fatty fish in your diet at least twice a week.
Olive Oil
Extra virgin olive oil is a heart-healthy fat that can improve cholesterol levels by replacing saturated fats like butter or lard. Use it for cooking or as a dressing for salads and vegetables.
Avocado
Packed with monounsaturated fats, fibre, and plant sterols, avocados can benefit cholesterol levels. Enjoy them in salads, sandwiches, or as a spread.
Whole Grains
Whole grains like brown rice, quinoa, whole wheat pasta, and whole grain bread are high in fibre, which can help lower cholesterol levels. Choose whole grains over refined grains to boost your fibre intake.
Green Tea
Green tea contains antioxidants called catechins, which may help lower LDL cholesterol levels. Drinking a few cups of green tea daily can contribute to better heart health.
Soy Products
Foods like tofu, edamame, and soy milk contain soy protein and isoflavones, which may lower LDL cholesterol. Incorporate soy products into your meals as an alternative to animal proteins.
Dark Chocolate
Dark chocolate with a high cocoa content (70% or more) contains antioxidants called flavonoids, which may have a modest positive effect on cholesterol. Enjoy dark chocolate in moderation as a treat.
Fibre Supplements
If you struggle to get enough fibre from your diet, consider adding a supplement like psyllium husk. This soluble fibre can help lower cholesterol levels when taken regularly.
Spices
Certain spices like turmeric, garlic, and ginger may have cholesterol-lowering properties. Use these spices in your cooking to enhance flavour and potentially improve heart health.
Berries
Blueberries, strawberries, and raspberries are rich in fibre and antioxidants. These fruits support heart health by reducing oxidative stress and lowering cholesterol levels.
Incorporating these cholesterol-friendly foods into your daily diet can lead to significant improvements in your cholesterol levels and overall heart health. Consistently making healthier food choices and pairing them with regular physical activity can create a robust strategy for maintaining a healthy heart.