17 Cholesterol-Lowering Foods for Heart Health
Watching your cholesterol levels is one of the most important things you can do for heart health and preventing several types of heart disease. If you have high cholesterol levels, the best thing to do is listen to your doctor’s advice, but you can also make sure to eat foods that can help get your cholesterol down to acceptable levels. Just as there are foods that can raise your cholesterol, there are foods that have been shown to get it down and keep it where you want it.
1. Avocados
Avocados are naturally cholesterol free, and contain both monounsaturated and polyunsaturated fats, which are considered healthy fats that your body needs to work at its best. The cholesterol-lowering effects of avocados applies to the bad cholesterol, and they actually work to raise your good cholesterol levels, It’s sort of like putting the brakes on one and hitting the gas on the other for a compounded effect. Specifically it’s the oleic acid that is working its magic with avocados, and you’ll get plenty of potassium and fiber as well. Key Factor: Oleic Acid
Avocados are naturally cholesterol free, and contain both monounsaturated and polyunsaturated fats, which are considered healthy fats that your body needs to work at its best. The cholesterol-lowering effects of avocados applies to the bad cholesterol, and they actually work to raise your good cholesterol levels, It’s sort of like putting the brakes on one and hitting the gas on the other for a compounded effect. Specifically it’s the oleic acid that is working its magic with avocados, and you’ll get plenty of potassium and fiber as well. Key Factor: Oleic Acid
2. Green Tea
Green tea provides an enormous amount of benefits to the body due to all of its antioxidants. It’s been linked to helping prevent and battle back cancer, and can help with any condition caused by excessive inflammation. The catechins it contains are theorized to lessen the amount of cholesterol your body takes in, which helps lessen your overall number. Green tea is healthier than other teas because it is not processed as much and retains more of its nutrients. Key Factor: Catechins
Green tea provides an enormous amount of benefits to the body due to all of its antioxidants. It’s been linked to helping prevent and battle back cancer, and can help with any condition caused by excessive inflammation. The catechins it contains are theorized to lessen the amount of cholesterol your body takes in, which helps lessen your overall number. Green tea is healthier than other teas because it is not processed as much and retains more of its nutrients. Key Factor: Catechins
3. Beans
It’s the soluble fiber in beans that makes them such a superstar when it comes to lower cholesterol levels. They also help to stabilize blood sugar levels, and are relatively high in protein, so you can get sustained amounts of energy without a resulting crash later. This makes them a great side dish to many meals and worth considering eating daily. You can also eat lentils to provide many of the same benefits. Key Factor: Fiber
It’s the soluble fiber in beans that makes them such a superstar when it comes to lower cholesterol levels. They also help to stabilize blood sugar levels, and are relatively high in protein, so you can get sustained amounts of energy without a resulting crash later. This makes them a great side dish to many meals and worth considering eating daily. You can also eat lentils to provide many of the same benefits. Key Factor: Fiber
4. Oranges
Oranges have a reputation for the Vitamin C levels, but they are also good at lowering your cholesterol because they contain what’s known as pectin. This helps whisk cholesterol out of your body before it can be absorbed, much the same way oatmeal works as a sponge to carry it out. One thing to keep in mind is that you don’t get the same benefit from orange juice, you’ll have to buy and eat the fruit as a whole food. Key Factor: Pectin
Oranges have a reputation for the Vitamin C levels, but they are also good at lowering your cholesterol because they contain what’s known as pectin. This helps whisk cholesterol out of your body before it can be absorbed, much the same way oatmeal works as a sponge to carry it out. One thing to keep in mind is that you don’t get the same benefit from orange juice, you’ll have to buy and eat the fruit as a whole food. Key Factor: Pectin
5. Broccoli
Broccoli often gets mentioned as one of the healthiest foods you can eat, and it seems to be one of the most well-rounded foods out there. The fiber is what we’re after when looking to get the cholesterol down, and if you steam your broccoli you’ll be doing your best to make sure that it helps with the drawing out of cholesterol from your system. It’s also an alkalizing food, and low in fat and calories so it’s great for any diet. Key Factor: Fiber
Broccoli often gets mentioned as one of the healthiest foods you can eat, and it seems to be one of the most well-rounded foods out there. The fiber is what we’re after when looking to get the cholesterol down, and if you steam your broccoli you’ll be doing your best to make sure that it helps with the drawing out of cholesterol from your system. It’s also an alkalizing food, and low in fat and calories so it’s great for any diet. Key Factor: Fiber
6. Salmon
Everytime salmon is recommended as a key food to eat, it’s because of all the omega-3 it contains. In this case these fatty acids are going to work on your triglyceride levels, which helps remove some of the bad fat found in your body and in turn acts to keep your cholesterol levels where they need to be. The findings are so solid that salmon and other fish high in omega-3s can actually advertise as being able to help reduce heart disease risk. Key Factor: Omega-3 Fatty Acids
Everytime salmon is recommended as a key food to eat, it’s because of all the omega-3 it contains. In this case these fatty acids are going to work on your triglyceride levels, which helps remove some of the bad fat found in your body and in turn acts to keep your cholesterol levels where they need to be. The findings are so solid that salmon and other fish high in omega-3s can actually advertise as being able to help reduce heart disease risk. Key Factor: Omega-3 Fatty Acids
7. Oatmeal
Oatmeal has been described as a cholesterol sponge that sops it up and carries it out of your body. That’s pretty good news for those that have been told they have high cholesterol. If you don’t like the taste of it very much, consider going with a brand that is flavored, but organic. This will mean that it will taste better, but it will use natural sources for the sweetness and flavoring. Key Factor: Soluble Fiber
Oatmeal has been described as a cholesterol sponge that sops it up and carries it out of your body. That’s pretty good news for those that have been told they have high cholesterol. If you don’t like the taste of it very much, consider going with a brand that is flavored, but organic. This will mean that it will taste better, but it will use natural sources for the sweetness and flavoring. Key Factor: Soluble Fiber
8. Walnuts
Walnuts can make a great snack, and can help to hold you over between meals. The good news is that they’re capable of helping with your cholesterol levels due to the healthy fats they contain. Choose walnuts that are in raw form to avoid the sugar and salt added to processed nuts. Tip: You can switch almonds, pistachios, pecans, and other nuts for walnuts to keep it interesting and still get the same benefit. Key Factor: Polyunsaturated Fatty Acids
Walnuts can make a great snack, and can help to hold you over between meals. The good news is that they’re capable of helping with your cholesterol levels due to the healthy fats they contain. Choose walnuts that are in raw form to avoid the sugar and salt added to processed nuts. Tip: You can switch almonds, pistachios, pecans, and other nuts for walnuts to keep it interesting and still get the same benefit. Key Factor: Polyunsaturated Fatty Acids
9. Blueberries
You may already be aware that blueberries contain antioxidants that are good for the body overall, but they also contain a substance known as pterostilbene which helps lower your cholesterol levels, and can also be a factor in lowering your blood pressure. So in addition to the free radical damage that blueberries help prevent, they are also great for your heart health. Top oatmeal with blueberries for a breakfast that can’t be topped. Key Factor: Pterostilbene
You may already be aware that blueberries contain antioxidants that are good for the body overall, but they also contain a substance known as pterostilbene which helps lower your cholesterol levels, and can also be a factor in lowering your blood pressure. So in addition to the free radical damage that blueberries help prevent, they are also great for your heart health. Top oatmeal with blueberries for a breakfast that can’t be topped. Key Factor: Pterostilbene
10. Tomatoes
The lycopene in tomatoes has been credited as being what makes them so good for your health, and most of all your heart health. The reason is that it helps prevent the thickening of your arteries with cholesterol. In clinical trials it was shown to be effective at reducing the total amount of cholesterol in the body. Cook your tomatoes to release the full amount of lycopene they contain, making it easier for your body to ingest and absorb it. Key Factor: Lycopene
The lycopene in tomatoes has been credited as being what makes them so good for your health, and most of all your heart health. The reason is that it helps prevent the thickening of your arteries with cholesterol. In clinical trials it was shown to be effective at reducing the total amount of cholesterol in the body. Cook your tomatoes to release the full amount of lycopene they contain, making it easier for your body to ingest and absorb it. Key Factor: Lycopene
11. Flax Seeds
Flax seed is unique because it has two separate factors that make it so you’re getting less cholesterol. First, they are high in omega-3s, which can lessen the number of triglycerides in the body. They are also high in fiber, which helps whisk excess cholesterol from your body. The nice thing about flax seeds is they can easily be added to soups, salads, and main dishes, so it’s no problem getting more of them into your diet. Also consider using chia seeds, as they provide the same benefits, and also come in a small size making them easy to consume. Key Factors: Fiber and Omega-3s
Flax seed is unique because it has two separate factors that make it so you’re getting less cholesterol. First, they are high in omega-3s, which can lessen the number of triglycerides in the body. They are also high in fiber, which helps whisk excess cholesterol from your body. The nice thing about flax seeds is they can easily be added to soups, salads, and main dishes, so it’s no problem getting more of them into your diet. Also consider using chia seeds, as they provide the same benefits, and also come in a small size making them easy to consume. Key Factors: Fiber and Omega-3s
12. Kale
The fibrous nature of kale is what earns its spot on our list of cholesterol lowering foods. The fiber it provides works best when you steam it, and it’s recommended that you cook kale for easier digestion. In addition to the fiber kale contains, you’ll also be getting protein, iron, and plenty of phytonutrients to bolster your overall health and well-being. It’s one of the healthiest foods you can eat, and has enjoyed increased popularity and is now available at most supermarkets. Key Factor: Fiber
The fibrous nature of kale is what earns its spot on our list of cholesterol lowering foods. The fiber it provides works best when you steam it, and it’s recommended that you cook kale for easier digestion. In addition to the fiber kale contains, you’ll also be getting protein, iron, and plenty of phytonutrients to bolster your overall health and well-being. It’s one of the healthiest foods you can eat, and has enjoyed increased popularity and is now available at most supermarkets. Key Factor: Fiber
13. Soy
There are a few factors that makes soy such a good cholesterol lowering food to consider. You can get this benefit by eating products made from soy, like tofu and soy milk, and many times these items end up replacing foods that are high or at least higher in cholesterol. In vegetarian cuisine soy products are typically used as meat replacements, which results in vegetarians having lower cholesterol levels compared to their meat-eating peers. You don’t necessarily have to go vegetarian to get your cholesterol down, but borrowing a few tips and recipes may be in your best interest. Key Factor: Soy Protein
There are a few factors that makes soy such a good cholesterol lowering food to consider. You can get this benefit by eating products made from soy, like tofu and soy milk, and many times these items end up replacing foods that are high or at least higher in cholesterol. In vegetarian cuisine soy products are typically used as meat replacements, which results in vegetarians having lower cholesterol levels compared to their meat-eating peers. You don’t necessarily have to go vegetarian to get your cholesterol down, but borrowing a few tips and recipes may be in your best interest. Key Factor: Soy Protein
14. Garlic
Garlic is well-known as being a cholesterol lowering food, so much so that there are garlic supplements for those that want to get more of it without actually having to eat it. When it comes to the body, it’s often better to go to right to the source, and eat whole foods that give you the nutrients you need. But in the case of garlic it might not be feasible to eat as much each day as is required to get the amount of allicin that will make a difference in your cholesterol levels, making supplementation the better way to go. Key Factor: Allicin
Garlic is well-known as being a cholesterol lowering food, so much so that there are garlic supplements for those that want to get more of it without actually having to eat it. When it comes to the body, it’s often better to go to right to the source, and eat whole foods that give you the nutrients you need. But in the case of garlic it might not be feasible to eat as much each day as is required to get the amount of allicin that will make a difference in your cholesterol levels, making supplementation the better way to go. Key Factor: Allicin
15. Dark Chocolate
The difference between dark chocolate and milk chocolate couldn’t be wider. Dark chocolate consistently ranks on many healthy food lists for its antioxidants, and one type in particular, procyanidins, has been shown to help reduce the amount of cholesterol your body absorbs. This doesn’t give you the green light to binge on dark chocolate as a way to keep your cholesterol low, but in moderation it can be a contributing factor to a cholesterol-conscious lifestyle. Key Factor: Procyanidins
The difference between dark chocolate and milk chocolate couldn’t be wider. Dark chocolate consistently ranks on many healthy food lists for its antioxidants, and one type in particular, procyanidins, has been shown to help reduce the amount of cholesterol your body absorbs. This doesn’t give you the green light to binge on dark chocolate as a way to keep your cholesterol low, but in moderation it can be a contributing factor to a cholesterol-conscious lifestyle. Key Factor: Procyanidins
16. Apples
When they said that an apple a day keeps the doctor away, they may have been referring specifically to the cardiologist. That’s because apples provide a one-two punch to cholesterol, first with their polyphenols, and second with their fiber content. Polyphenols have been established as being able to lower the levels of bad cholesterol in your body, and the fiber helps move cholesterol through and out of you. Key Factors: Polyphenols and Fiber
When they said that an apple a day keeps the doctor away, they may have been referring specifically to the cardiologist. That’s because apples provide a one-two punch to cholesterol, first with their polyphenols, and second with their fiber content. Polyphenols have been established as being able to lower the levels of bad cholesterol in your body, and the fiber helps move cholesterol through and out of you. Key Factors: Polyphenols and Fiber
17. Spinach
Popeye must have been onto something when he was eating his spinach. Not only was it giving him the extra strength and energy he needed from the protein and phytonutrients, it was also helping to lower his cholesterol levels with its fiber and helping your arteries with its lutein content. Spinach enjoys a reputation as a healthy food, and has for decades. You can get more of it into your diet through green smoothies, salads with spinach used as the base, as well as making main dishes with spinach incorporated right into it. Key Factor: Lutein
Popeye must have been onto something when he was eating his spinach. Not only was it giving him the extra strength and energy he needed from the protein and phytonutrients, it was also helping to lower his cholesterol levels with its fiber and helping your arteries with its lutein content. Spinach enjoys a reputation as a healthy food, and has for decades. You can get more of it into your diet through green smoothies, salads with spinach used as the base, as well as making main dishes with spinach incorporated right into it. Key Factor: Lutein
P.S. Take a look at the 4 foods that kill fat and naturally purge toxins from your body.
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