Cholesterol is a fatty substance found in the blood that is essential for building cells and producing hormones. However, having high levels of cholesterol in your blood, particularly low-density lipoprotein (LDL), known as the “bad” type of cholesterol, can be unhealthy. This is in contrast to high-density protein, which is referred to as the “good” type of cholesterol which can actually have significant health benefits.
High LDL increases your risk of developing heart disease, stroke and other health problems. A diet high in saturated and trans fats can raise your LDL levels, while a diet rich in fruits, vegetables, whole grains and other certain foods can help lower them. Here are some of the best foods to decrease your cholesterol levels.
Oats and barley
Oats and barley are excellent sources of soluble fiber, which helps to lower LDL. Soluble fiber binds with cholesterol in your digestive system and carries it out of your body, preventing it from being absorbed into your bloodstream. Starting your day with a bowl of oatmeal or adding barley to soups and stews can decrease your LDL levels.
Beans and legumes
Beans and legumes such as kidney beans, chickpeas and lentils are high in soluble fiber and protein, which can help lower LDL cholesterol levels. These types of foods are also a great source of plant-based protein, making them an excellent alternative to meat in your diet. Add beans to salads, soups or make a tasty bean dip to snack on with veggies.
Nuts
Almonds, walnuts, peanuts and many other types of nuts are rich in unsaturated fats, fiber and protein, all of which are known to reduce LDL cholesterol in your body. They are also a great source of vitamins, minerals and antioxidants, which are important for an overall healthy diet. However, be careful not to overindulge as nuts are high in calories. Aim for a handful a day.
Fruits and vegetables
Fruits and vegetables are high in fiber, vitamins, minerals and antioxidants, which can play a key role in lowering LDL. Eating a variety of fruits and vegetables can also help you maintain a healthy weight, which is important for managing cholesterol levels. Aim for at least five servings of fruits and vegetables a day.
Fatty fish
Fatty fish such as salmon, mackerel and tuna are rich in omega-3 fatty acids, which can help lower triglycerides and LDL cholesterol levels. Aim to eat fatty fish at least twice a week. If you do not like fish, you can obtain omega-3s from other sources such as flaxseed, chia seeds and walnuts.
Avocado
Avocados are rich in monounsaturated and polyunsaturated fats, making it an effective dietary addition for lowering LDL cholesterol levels. They are also a great source of fiber, vitamins and minerals. Add avocado to your salads or use it as a spread on toast instead of butter or margarine.
Olive oil
Olive oil is a great source of monounsaturated fats, which can decrease LDL cholesterol levels. Use olive oil instead of butter or margarine when cooking or use it as a salad dressing.
Dark chocolate
Dark chocolate is rich in flavonoids which can keep your blood pressure under control while also lowering LDL in your body. However, be careful not to overindulge as dark chocolate is also high in calories. Aim for one to two squares a day.
Garlic
Garlic has been shown to lower LDL cholesterol levels and may also have other benefits that promote heart health. Add garlic to your cooking or take a garlic supplement.
Make changes right away
If your cholesterol levels, particularly LDL, are too high, then be sure to make the necessary changes to your diet as soon as possible. The longer you wait the more risk of developing more serious health issues.