Cholesterol doesn’t get as much press as it once did, but it still poses a serious health threat. The waxy stuff in your veins contributes to heart disease, but dietary approaches can work as well as medication in some people to bring your numbers down. What are the best foods for high cholesterol? Add more of these 10 items to your diet.
Cholesterol is a waxy substance in your blood and other cells of your body. It serves a vital function, producing vitamins and hormones you need, but too much of it can cause problems, especially with your heart and cardiovascular system.
Your liver makes all the cholesterol your body needs, while the remainder comes from animal-based dietary sources. One reason that doctors recommend eating a primarily plant-based diet is to keep cholesterol levels in check, and vegans and vegetarians typically have better cardiovascular health than those whose diets include lots of beef and pork.
Cholesterol comes in two types: HDL and LDL. Doctors sometimes refer to LDL cholesterol as “bad” because it contributes to fatty acid buildup in the arteries. Conversely, healthy levels of HDL cholesterol may prevent heart disease by carrying LDL back to the liver.
Moderate alcohol use can also raise HDL levels, but you shouldn’t start drinking if you don’t already. While this fact may explain why scientists once recommended moderate drinking for heart health, alcohol’s other detrimental effects offset any potential benefits to your ticker. For example, even one drink raises blood pressure, and long-term use can keep it elevated — not to mention what it does to your brain chemicals.
While you should skip the bottle, consuming more of the right foods for high cholesterol can lower your numbers. This technique works especially well when you simultaneously reduce the consumption of foods that can raise it, such as fatty meats. While you don’t have to convert to vegetarianism, you can improve your health by digging into more of the following.
Fiber is fabulous for lowering LDL cholesterol by binding to it in your digestive system and whisking it out of your body. Oats contain a hefty serving. Doctors recommend 30 grams of fiber daily for men and 21 grams for women ages 51 and up. Each cup of raw oats contains 8 filling grams of the stuff, so start your day with a hearty bowl of oatmeal. Add some blueberries. The plant chemicals that make them blue, called anthocyanins, also benefit heart health.
Quinoa is a tasty ancient grain that looks like tiny round rice when cooked. Like rice, it’s gluten-free and an excellent source of fiber. Use it as a starchy side, sprinkle it on salads or add it to soups to make them stick to your ribs.
Amaranth is another ancient grain that’s also gluten-free for those sensitive to this wheat protein. Researchers have investigated amaranth oil for lowering cholesterol, as it contains squalene, a substance that may moderate how much your body produces. You can find it in bread, cereals and crackers on store shelves.
Omega-3 fatty acids are crucial for lowering cholesterol levels. Recent research performed on over 400,000 people suggests that those taking fish oil supplements have lower lipid profiles than expected when examining their overall lifestyle. While plant-based omega-3 sources exist, fatty fish are the only source that contains all three subtypes — ALA, EPA and DHA. The American Heart Association suggests eating fatty fish at least twice a week.
Flax is a plant-based source of omega-3 fatty acids, crucial for cholesterol management. Plant-based sources only contain ALA. However, they’re still a good option for vegans, as your body can convert ALA to DHA and EPA, although it isn’t the most efficient. Choose ground seed over the whole so they don’t pass through your system undigested.
Chia seeds are another excellent plant-based source of omega-3s. They’re also incredibly versatile. Sprinkle them in yogurt or ice cream for an interesting crunch, or dip a popsicle in them to make a crunchy coating. You can also add them to salads or cereal.
Leafy greens are full of filling fiber to lower your cholesterol. They contain varieties that nurture your intestines and the healthy bacterial colonies that live there. Additionally, they’re high in dietary nitrites, which also benefit cardiovascular health.
No list of foods for high cholesterol would be complete without including olive oil. This stuff has a long-standing reputation for nurturing cardiovascular health. You may not need to consume as much as you think. While a recent study found that participants who consumed high or low amounts of olive oil reduced their LDL levels, those with light consumption also improved other biomarkers, such as blood sugar.
When you’re craving a salty snack, try nuts. They’re rich in soluble fiber, which whisks away cholesterol. Additionally, while they may satisfy your salt craving, many varieties are also high in potassium, which mitigates the impact of added sodium on your ticker.
Rounding out this list of top 10 foods for high cholesterol are beans and legumes, which contain oodles of fiber. Along with nuts, they provide a vegan protein source, which is helpful if you avoid eating meat and also lowers cholesterol.
If high cholesterol or heart disease runs in your family, you can reduce your risks. Cutting back on meat consumption and adding more of these foods to your diet can keep your numbers in check. See your doctor for an annual test to assess your progress and tune into how you feel. You may find that improving your eating habits leads to feeling better, complete with the peace of mind that you’re doing right by your ticker.
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