CHOLESTEROL-LOWERING FOODS

Fruits and Berries

Taking various types of fruits especially deep-colored ones can help lower cholesterol and improve heart health.

Nutritionists have shown that soluble fiber contents in many types of fruits may help lower cholesterol levels. Insoluble fiber helps lower cholesterol levels by getting rid of cholesterol and preventing cholesterol production by the liver.

Pectin, a soluble fiber found in fruits, including grapes, citrus fruits, apples, and strawberries, has been shown to lower cholesterol by up to 10%.

Bioactive compounds in many types of fruits which comprise antioxidant and anti-inflammatory phytonutrients along with vitamin C can improve lipid profile which in turn may help prevent heart disease.

Berries and grapes are particularly rich sources of phytonutrients, including antioxidant and anti-inflammatory polyphenols and bioflavonoids, both of which can help increase HDL cholesterol and lower LDL cholesterol.

Vegetables

Fiber and antioxidant rich contents make vegetables an important part of a heart-healthy diet. In addition, their low calories are helpful for maintaining a healthy weight.

Some vegetables such eggplants, potatoes, okra, and carrots are rich in pectin, the same cholesterol-lowering soluble fiber found in citrus fruits and apple.

Vegetables also offer a range of plant compounds including carotenoids, polyphenols, bioflavonoids, lignins, and stilbenes, which are associated with many health benefits including protection against heart disease.

Carotenoids in dark leafy greens act as antioxidants to get rid of harmful free radicals that can lead to atherosclerosis.

Legumes

Legumes, alternatively known as pulses, are a group of plant foods that include beans, lentil, and peas.

Besides rich in fiber, they also contain minerals and good amounts of protein. Consuming them along with some unrefined grains can help lower your risk of heart disease.

Nuts, Especially Almonds and Walnuts

Nuts, exceptionally nutrient-dense food, are very high in monounsaturated fats, a kind of fat similar to that of olive oil. In addition, walnuts also offer the plant variety of omega-3 fatty acids, a type of anti-inflammatory polyunsaturated fat that’s linked to heart health.

Besides particularly rich in L-arginine, an amino acid that helps make nitric oxide, nuts also contain phytosterols. These plant sterols are structurally similar to cholesterol which can help lower the body cholesterol by blocking its absorption in the intestines.

Magnesium, calcium, and potassium are also found in nuts, all of which are linked to reduced blood pressure and lower risk of heart disease.

Fatty Fish

Fatty fish offers high levels of omega-3 fatty acids and have been linked to a decreased risk of heart disease and stroke.

Salmon and mackerel are the two fatty fish found to have excellent sources of long-chain omega-3 fatty acids, which have cholesterol-lowering effects and anti-inflammatory properties.

Fish is famously known as a major source of protein in the Mediterranean diet, which has been extensively studied for its benefits for heart health.

Avoid consuming fried fish as much as possible as it may actually increase the risk of heart disease and stroke. The healthiest ways to consume fish are baked, broiled, grilled, or raw.

Dark Chocolate and Cocoalower

Dark chocolate and cocoa are rich in bioflavonoids that can help lower LDL cholestrol while raising HDL cholesterol. They also help lower blood pressure.

It has been demonstrated that cocoa and dark chocolate may help protect the LDL cholesterol in your blood from oxidation, which is a key step in the pathway towards heart disease.

As chocolate is often high in added sugar, which negatively affects lipid profile, therefore, you should use cocoa directly or choose dark chocolate with a cocoa content of 75–85% or higher.

Avocados

Avocados are an exceptionally excellent for lipid profile as they contain monounsaturated fatty acids and fiber, two heart-healthy and cholestrol -lowering nutrients.

Nutritionists have also demonstrated that participants consuming one avocado daily had helped lowered LDL levels compared to those who didn’t eat avocados.

In addition,  that substituting avocados for other fats was associated with lower total cholesterol, LDL, and triglycerides.

Whole Grains, Especially Oats and Barley

Whole grains have all parts of the grain remain intact, which provides them with more vitamins, minerals, phytonutrients, and fiber compared to that of refined grains.

While other suggestions about all whole grains  may promote heart health, two grains are particularly worth noting: oats and barley.

Oats contain beta-glucan, a soluble fiber that helps lower cholesterol.  Consuming oats  is associated with a decrease of 5% total cholesterol and 7% of LDL cholesterol.

Barley  is also rich in beta-glucan that has also been found to help lower LDL cholesterol.

Garlic

Garlic has been used by people of diverse cultures the world over for centuries as an ingredient in cooking and as a medicine. It contains various potent phytonutrients, including allicin, which is the main active compound in garlic.

Nutritionists have suggested that garlic may help lower total and LDL cholesterol, nonetheless, the effect is less strong.

Aged garlic is considered to contribute better results in improving lipid profile compared to normal garlic.

Soy Foods

Soy proteins and isoflavones (bioflavonoids) have been reported to exert beneficial effects on the lipid profile.

A recent analysis of 35 studies has suggested that consuming soy foods was linked to reductions in LDL and total cholesterol and increased HDL cholesterol.

Unfermented soy products such as soy milk and tofu are said to prevent the absorptions of important mineral such as iron. The best soy products to consume are fermented soy beans such as tempeh, miso, and brewed soy sauce.

Extra Virgin Olive Oil

Extra virgin olive oil is one of the most important foods in the heart-healthy Mediterranean diet.

Olive oil  is loaded with monounsaturated fatty acids, carotenoids, polyphenols, and bioflavonoids that may help raise HDL cholesterol levels and lower LDL cholesterol. Its polyphenols, some of which have been shown to reduce the inflammation that can drive heart disease.

Tea

Two primary antioxidant phytonutrients in tea that deliver benefits are catechins and quercetin.

Catechins  has been found to inhibit cholesterol synthesis and absorption and help prevent blood clots. Quercetin may help improve blood vessel function and lower inflammation.

Last  but  Not  Least

There are many other antioxidant-rich foods, most of which you probably have already consumed them regularly to help improve your lipid profile, including thyme, rosemary, oregano, cinnamon, clove, ginger, turmeric, and jalapeno.

Kimchi and apple cider vinegar are also said to help improve lipid profile due to the increased bioavailability of the antioxidant phytonutrients.

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