Lowering cholesterol levels is key to maintaining heart health, and it turns out that certain foods can help in this regard. In this article, “11 Foods that Lower Cholesterol,” Harvard Health Publishing explores a range of foods that have been shown to effectively reduce LDL, the harmful cholesterol-carrying particle. From oats and barley to beans and nuts, these cholesterol-lowering foods offer various mechanisms of action, including soluble fiber, polyunsaturated fats, and plant sterols and stanols. incorporating these foods into a balanced diet can not only help lower cholesterol but also provide other health benefits, such as weight management and improved heart function. By understanding the role of these foods, individuals can make informed choices to protect their heart health and overall well-being.
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1. Oats
Oats are a simple and effective first step to lowering cholesterol. A bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast can provide you with 1 to 2 grams of soluble fiber, which is beneficial for reducing cholesterol levels. To further increase the fiber content, you can add a banana or some strawberries, which can contribute an additional half-gram of soluble fiber. According to current nutrition guidelines, it is recommended to consume 20 to 35 grams of fiber per day, with at least 5 to 10 grams coming from soluble fiber. Unfortunately, the average American only consumes about half of the recommended amount of fiber, making oats an important addition to the diet for cholesterol management.
2. Barley and other whole grains
Similar to oats and oat bran, barley and other whole grains can help lower the risk of heart disease by providing soluble fiber. These grains work by binding to cholesterol and its precursors in the digestive system, preventing their absorption into the bloodstream. By incorporating barley and other whole grains into your diet, you can introduce a significant source of soluble fiber, promoting lower cholesterol levels and overall heart health.
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3. Beans
Beans are an excellent food choice for individuals looking to lower their cholesterol levels. They are particularly rich in soluble fiber, which can help reduce cholesterol. Additionally, beans have a slow digestion rate, which means they can keep you feeling full for longer periods after a meal. This satiety factor is especially useful for those aiming to lose weight. With a variety of beans available, such as navy beans, kidney beans, lentils, garbanzos, and black-eyed peas, there are countless options for incorporating beans into your diet in creative and versatile ways.
4. Eggplant and okra
Eggplant and okra are two low-calorie vegetables that are surprisingly good sources of soluble fiber. Including these vegetables in your meals can provide additional soluble fiber that contributes to the reduction of cholesterol levels. Both eggplant and okra can be prepared in various ways, offering flexibility in terms of culinary preferences and dietary needs.
5. Nuts
Numerous studies have shown that incorporating almonds, walnuts, peanuts, and other nuts into your diet can have a positive impact on heart health. Consuming 2 ounces of nuts per day can slightly lower LDL cholesterol levels by approximately 5%. Additionally, nuts contain additional nutrients that can protect the heart in other ways. Therefore, incorporating a variety of nuts into your daily intake can provide multiple benefits when it comes to cholesterol management.
6. Vegetable oils
Replacing butter, lard, or shortening with liquid vegetable oils like canola, sunflower, and safflower oil can contribute to lower LDL cholesterol levels. These vegetable oils are healthier alternatives when cooking or using them at the table. By making this substitution, you can reduce the consumption of high LDL-boosting saturated fats, promoting better heart health.
7. Apples, grapes, strawberries, citrus fruits
Apples, grapes, strawberries, and citrus fruits like oranges and grapefruits are rich in pectin, a type of soluble fiber that can effectively lower LDL cholesterol levels. Including these fruits in your daily diet can provide you with a natural and delicious way to manage your cholesterol levels.
8. Foods fortified with sterols and stanols
Sterols and stanols extracted from plants have the ability to hinder the body’s absorption of cholesterol from food. Incorporating foods fortified with these compounds, such as margarine, granola bars, orange juice, and chocolate, into your diet can effectively lower LDL cholesterol levels. Additionally, sterols and stanols are available in supplement form, providing further options for incorporating them into your daily routine. Consuming 2 grams of plant sterols or stanols per day can reduce LDL cholesterol by approximately 10%.
9. Soy
Soybeans and soy-based products like tofu and soy milk were once regarded as powerful tools for lowering cholesterol. While research has revealed more modest effects, consuming 25 grams of soy protein per day (equivalent to 10 ounces of tofu or 2 1/2 cups of soy milk) can still lower LDL cholesterol levels by approximately 5% to 6%. Including soy-based products in your diet provides a plant-based alternative to animal protein sources and offers additional health benefits.
Conclusion
Transitioning to a cholesterol-lowering diet requires attention and effort, but it can provide natural and significant benefits for your health. Incorporating foods that lower cholesterol, such as oats, barley, beans, eggplant, okra, nuts, vegetable oils, apples, grapes, strawberries, citrus fruits, foods fortified with sterols and stanols, and soy, into your daily meals can lead to improved cholesterol levels and overall heart health. Additionally, a diet rich in fruits, vegetables, beans, and nuts offers various benefits beyond cholesterol reduction, including blood pressure control, improved artery flexibility, and mental and digestive health.
While a cholesterol-lowering diet may require adjustments and the introduction of new textures and flavors, it eliminates the potential risks associated with certain medications used to manage cholesterol levels. By prioritizing a diet abundant in wholesome and natural foods, you can take charge of your cholesterol levels and promote long-term well-being.
