foods that lower cholesterol


Foods That Lower Cholesterol

Lowering cholesterol is important for good overall health as cholesterol can lead to heart disease and stroke. Eating certain foods can help to lower cholesterol naturally and improve heart health.

Foods High in Fiber

Diets that are high in fiber can help reduce cholesterol levels. Fruits, vegetables and whole grains contain high amounts of soluble fiber which can help to lower LDL cholesterol, “bad” cholesterol. The following are some foods that are rich in soluble fiber:

  • Oats – Oatmeal is an excellent source of soluble fiber.
  • Apples – Eating one apple a day can help reduce cholesterol levels.
  • Legumes – Beans, lentils and other legumes are full of cholesterol-lowering fiber.
  • Barley – Barley contains a type of soluble fiber called beta-glucan which is known to reduce cholesterol levels.
  • Nuts – Eating a handful of nuts each day can reduce cholesterol levels.

Foods High in Omega-3 Fatty Acids

Omega-3 fatty acids are essential fatty acids that can help to lower LDL cholesterol, thereby reducing the risk of heart disease. Eating foods that are rich in omega-3 fatty acids can help to reduce cholesterol levels. The following are some excellent sources of omega-3s:

  • Fish -Oily fish such as salmon and sardines are high in omega-3 fatty acids.
  • Nuts and Seeds – Walnuts, flaxseeds, hazelnuts and chia seeds are all good sources of omega-3s.
  • Oils – Canola and olive oils are also rich in omega-3s.

Other Foods That Can Help Lower Cholesterol

In addition to foods high in fiber and omega-3s, there are other foods that can help to reduce cholesterol levels.

  • Fatty Fish -Fatty fish like herring and lake trout are high in omega-3s and can help to reduce cholesterol levels.
  • Plant Sterols – Plant sterols are compounds found in plants that can help to block the absorption of cholesterol into the bloodstream.
  • Eggs – Eggs contain cholesterol, but the amount is small enough that it does not have a significant impact on cholesterol levels.
  • Garlic – Garlic has been shown to reduce LDL cholesterol levels.

Eating foods that are high in fiber and omega-3 fatty acids can help to lower cholesterol levels and improve heart health. Incorporating these foods into the diet can help to keep cholesterol levels in check.

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