8 Cholesterol-Lowering Foods to Add to Your Diet Today
Having high cholesterol, especially LDL (bad) cholesterol is linked to heart disease. Low HDL (good) cholesterol levels and high triglycerides further compound the chance of heart disease and cardiovascular issues. Heart disease is the world’s leading cause of death. By managing your cholesterol levels, you are ensuring you avoid heart disease, obesity, and several dangerous health issues. Your diet has a significant impact on your cholesterol levels. By adding cholesterol-lowering foods, you can improve your health and protect your heart. These 8 cholesterol-lowering foods should be added to your diet today.
Whole Grains- We have mentioned heart-healthy foods previously. Whole grains are one of the best foods for your heart and low cholesterol. Research has shown that eating whole grains daily lowers the risk of heart disease and stroke. Whole grains keep all parts of the grains intact which provides them with more vitamins, nutrients, minerals, plant compounds, and fiber than refined grains. Whole grains such as oats and barley contain beta-glucan which can lower LDL (bad) cholesterol effectively.
Fruits & Berries- Despite the many diets which create controversy around fruit, fruits and berries are the healthiest food you can add to your diet. Fruits are rich in soluble fiber which helps to lower cholesterol levels. What fruit does is, it encourages your body to get rid of cholesterol and stopping your liver from producing this compound. A soluble fiber called pectin lowers cholesterol up to 10%. It is found in fruits such as apples, grapes, citrus fruits, and strawberries. Fruit contains bioactive compounds that help prevent heart disease. They have antioxidant and anti-inflammatory properties that prevent chronic disease and other health issues. Eating berries (blackberries, blueberries, strawberries) and grapes can increase HDL cholesterol and lower LDL cholesterol.
Dark Chocolate/Cocoa- Doesn’t it sound absolutely amazing that cocoa is great for your heart? Obviously this doesn’t mean chocolate loaded with sugar or desserts. Dark chocolate and cocoa can lower LDL or bad cholesterol. Choose dark chocolate or cocoa with a cocoa content of 75-85% or higher and sugar-free. Cocoa can protect LDL cholesterol in your blood from oxidation, a key cause of heart disease.
Nuts- Nuts are nutrient-dense, packed with vitamins, and satiating. They are very high in monounsaturated fats. Nuts such as walnuts are rich in Omega-3 fatty acids, a type of polyunsaturated fat associated with heart health. Other nuts such as almonds have a high quantity of L-arginine, an amino acid that helps your body make nitric oxide. This helps to regulate blood pressure. Nuts are also a source of phytosterols. These plant compounds are structurally similar to cholesterol and help to lower cholesterol by blocking its absorption in your intestines. Studies have shown that eating 2-3 servings of nuts per day decreased bad LDL cholesterol. Calcium, magnesium, and potassium are found in nuts and they reduce blood pressure and the risk of heart disease.
Legumes- Beans, peas, and lentils make up this group of plant foods known as legumes. They contain fiber, minerals and protein. Replacing refined grains such as bread or wheat and processed meats in your diet with legumes can lower your risk of heart disease. Research has indicated that eating 100 grams of legumes daily is effective at lowering LDL (bad) cholesterol. Pulses have also been linked to weight loss in various diets and act as a good source of protein for vegetarians.
Soy- Eating soybeans and related food products such as tofu or soy milk has been linked to lowering LDL cholesterol. Consuming 25 grams of soy protein daily can reduce LDL by 5-6%. For people suffering from high cholesterol, adding soy products to their diet can prove extremely beneficial.
Vegetables- Vegetables are rich in fiber and antioxidants. They are low in calories which is necessary to balance cholesterol and maintain your weight. Vegetables are high in pectin, the cholesterol lowering soluble fiber that is found in apples and oranges. Pectin-rich vegetables include okra, eggplants, carrots, and potatoes.
Dark Leafy Greens- Other than the vegetables mentioned above, dark leafy greens are particularly great at lowering cholesterol. Dark leafy greens such as kale and spinach contain lutein and other carotenoids, which are linked to lowering the risk of heart disease. Carotenoids act as antioxidants to get rid of harmful free radicals that can lead to hardened arteries. Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol.
Adding these foods to your diet will create a balanced and healthy diet. Consult a doctor or medical expert before making any changes to your diet or exercise routine. These healthy foods combined with an active exercise routine will maintain your weight, protect your heart, and lower your cholesterol. It will keep you fit, active, and healthy for a long time.