12 cholesterol lowering foods to add to your diet
Your body needs some cholesterol to work properly. But if you have too much in your blood, it can stick to the walls of your arteries and narrow or even block them.
1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
2. Almonds and other nuts
Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack.
3. Olive oil
Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing.
4. Soy
Soy and foods containing soy products may help decrease LDL levels.
5. Vegetables
Vegetables are one of the top nutrient-dense foods, meaning they’re high in vitamins, minerals and fiber to support heart health, yet low in calories. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women.
6. Seeds
Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy.
7. Turmeric
Thanks to the presence of a powerful compound called curcumin, turmeric has been shown to reduce levels of total and LDL cholesterol in the blood.
8. Garlic
Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well.
9. Okra
This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health
10. Sweet Potatoes
This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol.
11. Green Tea
Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine
12. Gluten-Free Whole Grains
Whole grains have been associated with lower levels of cholesterol and improved heart health.
