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May 2, 2024 · Cholesterol: Top foods to improve your numbers. Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart. By Mayo Clinic Staff
Cholesterol is a waxy, fat-like substance your body produces naturally. It's in the bloodstream and in your body’s cells. Your body makes all the cholesterol it needs and uses it to keep you healthy. It helps make new cells, some hormones, and substances that help digest foods. Cholesterol is part of a healthy body.
People also ask
What foods are high in cholesterol?
What foods are good for lowering LDL cholesterol?
What should I eat if I have high cholesterol?
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- Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber.
- Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
- Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.
- Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
- Overview
- 1. Legumes
- 2. Avocados
- 3. Nuts
- 4. Fatty fish
- 5. Whole grains
- 6. Fruits and berries
- 7. Dark chocolate and cocoa
- 8. Garlic
- 9. Soy foods
Some foods may help lower your cholesterol. These could include legumes, beans, nuts, avocados, and fatty fish, among others.
Cholesterol is a fatty substance that is made by the liver and carried through your bloodstream by lipoproteins.
According to the Centers for Disease Control and Prevention (CDC), our bodies generate enough blood cholesterol on their own. However, in 2020 nearly 86 million adults in the United States had high cholesterol levels.
High cholesterol has been associated with several health conditions, such as heart attack and stroke.
Your diet may play a key role in helping you manage your cholesterol levels.
Keep reading to learn about 13 foods you can eat to help lower your cholesterol.
Legumes, also known as pulses, are a group of plant foods that include beans, peas, and lentils.
A 2021 study compared the effects of eating beans or white rice on LDL levels. After 29 days, the researchers found that the group who consumed 1 cup of beans each day had significantly lower LDL levels than on day 1.
Similarly, a 2019 review found that eating legumes helped lower LDL levels.
Legumes may also decrease your risk of certain health conditions, such as:
•obesity
•diabetes
Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol.
A 2015 study in 45 adults with obesity measured the effects of avocados on LDL cholesterol. The researchers found that participants who ate one avocado daily lowered their LDL levels more than those who didn’t eat avocados.
Similarly, a 2016 review of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL, and triglycerides.
There are many ways to eat avocados, such as in salads, guacamole, and on toast.
The authors of a 2023 review found that nuts helped lower levels of LDL cholesterol, triglycerides, and total cholesterol. In particular, the following nuts had many benefits:
•walnuts
•almonds
•cashews
•peanuts
•pistachios
Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.
A 2022 review suggests that these could increase HDL cholesterol and decrease LDL cholesterol, which may lower your risk of developing certain conditions. These may include:
•cardiovascular disease
•heart disease
•hypertension
•arrhythmia
Extensive research ties whole grains to lower heart disease risk.
For example, a 2016 review of 45 studies linked eating three servings of whole grains daily to a 19% lower risk of heart disease and a 12% lower risk of stroke. Benefits were even greater when people ate up to seven servings of whole grains per day.
Whole grains keep all parts of the grain intact. This provides them with more vitamins, minerals, plant compounds, and fiber than refined grains.
While all whole grains may promote heart health, two grains are particularly noteworthy:
•Oats help lower LDL cholesterol because they contain beta-glucan. This is a type of soluble fiber that influences the gut microbiome and helps excrete cholesterol and bile in your stool.
•Barley is also rich in beta-glucans and can help lower LDL cholesterol.
Fruit is an excellent addition to a heart-healthy diet for several reasons.
Many types of fruit are rich in soluble fiber. This helps lower cholesterol levels by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
A 2012 study found that pectin, a type of soluble fiber, may lower cholesterol by up to 10%. It’s found in fruits including apples, grapes, citrus fruits, and strawberries, among others.
Fruits have bioactive compounds like anthocyanins, fiber, and phytosterol which may have antioxidant and anti-inflammatory effects. A 2019 study suggests that eating berries also helps increase HDL and lower LDL cholesterol.
It may seem too good to be true, but research suggests that dark chocolate and cocoa may lower LDL cholesterol.
In a 2015 study, adults drank a cocoa beverage twice a day for 1 month. They experienced a reduction in LDL cholesterol of 0.17 mmol/l (6.5 mg/dl). Their blood pressure also decreased and their HDL cholesterol increased.
A 2022 review also found that several compounds in cocoa may help with cholesterol management. For example, polyphenols may prevent the LDL cholesterol in your blood from oxidation, while resveratrol may increase HDL cholesterol.
However, chocolate is often high in added sugar, which negatively affects heart health. You should only use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or higher.
Garlic contains various powerful plant compounds, including allicin.
A 2018 meta-analysis suggests that garlic may help lower LDL and total cholesterol.
Soybeans are a type of legume that may be beneficial for heart health. However, research on how they affect cholesterol is mixed.
For example, a 2021 review suggests that soybean oil may help lower LDL cholesterol when it replaces saturated fats. Similarly, a 2015 review of 35 studies linked soy foods to reduced LDL and total cholesterol, as well as increased HDL cholesterol.
However, a 2020 study found that soy protein didn’t affect LDL, HDL, and total cholesterol.
To add more soy in your diet, try replacing meat with tofu or cooking with soybean oil.
Use the following tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake. Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.
Oct 17, 2022 · Knowing which foods to eat and which foods to avoid can help you manage your cholesterol levels and lower your risk of heart disease. Meeting with a dietitian can help you lower your cholesterol. What is the major nutritional source of cholesterol?
Aug 14, 2023 · Heart Health. High Cholesterol. Nutrition. Best Nutrients on a Low Cholesterol Diet. Choose foods high in fiber with unsaturated fat, vitamins, and fewer refined carbs. By Brittany Poulson, MDA, RDN, CD, CDCES. Published on August 14, 2023. Medically reviewed by Suzanne Fisher, RD. Print. Table of Contents. View All. Healthy Nutrients.
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related to: what are some gmo foods good cholesterol chartVisit the Official HCP Website and Find a Treatment Option to Lower High LDL Cholesterol. Watch Real Patient Stories and See How This Treatment Option Helped Lower Their LDL-C.
Visit the Website for Information on Cardiovascular Disease. Visit the Website and See Some Important Risk Factors that Can Impact Your Heart Health.
Learn How You Can Lower Bad Cholesterol and Reduce Risk of Another Heart Attack. Download a Doctor Discussion Guide to Get the Most From Your Treatment.Talk To Your Doctor
