Did you know that your current diet directly impacts your cholesterol levels? That’s right. Your blood lipid profile (or cholesterol numbers) is directly related to your food. High-cholesterol foods tend to be those that are high in fats and oils, like red meat and egg yolks. On the other hand, foods that help lower cholesterol are primarily plant-based, with many highly soluble fibers, such as oats and apples. A healthy diet can help reduce LDL (bad) cholesterol as well as help increase HDL (good) cholesterol. Keep reading to learn more about ten foods that can lower your cholesterol and keep you healthier for longer.
Oats
Oats are one of the best foods that lower cholesterol. Oat bran is particularly effective at reducing LDL cholesterol. In one study by Harvard University, people who ate oat bran experienced an 8% reduction in LDL cholesterol levels. Other studies have shown an even more significant reduction in LDL cholesterol levels. Oats are also high in soluble fiber, which can help lower blood sugar levels and help you feel fuller for longer. They can also help prevent digestive problems such as constipation.
Beans (especially soybeans)
Beans are one of the best foods that lower cholesterol. On average, eating 25 grams of soybeans daily can lower LDL cholesterol by as much as 4%. Furthermore, beans are high in fiber, which helps prevent digestive problems. The fiber in beans can also help by giving the sensation of being full, which is helpful for losing weight.
Berries
Berries are another great food that helps lower cholesterol. Fresh berries can significantly reduce and prevent the buildup of LDL (low-density lipoprotein) cholesterol. According to the American Chemical Society, high LDL is usually the cause of heart disease and stroke. According to a review by Wilhelmina Khalt, berries’ lower cholesterol ability seems to come from the high content of anthocyanins. Anthocyanins have antioxidant and anti-inflammatory properties. Eating berries can also help prevent diseases like diabetes and cancer.
Nuts and Seeds
Nuts and seeds are high in essential fatty acids and other nutrients that can help lower cholesterol. In one study, people who consumed nuts regularly experienced a 25% reduction in LDL cholesterol levels. Nuts, in particular, are high in polyphenols. These potent antioxidants can help prevent heart disease, diabetes, and cancer.
Dark Green Vegetables
Dark green vegetables are exceptionally high in lutein and have lower cholesterol in people. Dark green vegetables are high in fiber and vitamin C. Additionally, the fiber in dark green vegetables can help prevent digestive problems such as constipation. Consuming vegetables can also help prevent other diseases, such as certain types of cancer.
Whole Grains (including whole wheat)
Whole grains contained fiber, which can help lower cholesterol. In one study, people who ate two portions of whole grains per day experienced a 10% reduction in LDL cholesterol levels. Other studies have shown even more significant reductions in LDL cholesterol levels. Whole grains are also an excellent source of vitamins and minerals. They are particularly rich in vitamin B, which can help lower stress levels.
Fish (especially fatty fish like salmon)
Eating fish is another excellent way to lower cholesterol. In one study, people who ate fatty fish, such as salmon, experienced a 12% reduction in LDL cholesterol levels. Experts have found that eating fish can help prevent other diseases like heart disease and cancer. These five superfoods that lower cholesterol is an excellent way to keep your heart healthy. They are also easy to fit more fruits and vegetables into your diet. Eating more of these foods can help lower your cholesterol levels and reduce your risk of heart disease.
All in all, it’s essential to know about the foods which can affect your cholesterol to maintain a healthy diet.