Lower Cholesterol

FOODS THAT

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Add nutrient-rich foods to your diet to help reduce cholesterol levels, which may also lower your risk of developing heart disease.

Cholesterol is a waxy substance produced by the liver that can build up and lead to health problems. Foods such as beans, vegetables and whole grains have soluble fiber, which binds to extra cholesterol and eliminates it from the body as waste. According to Cleveland Clinic, every gram of soluble fiber in your diet may help lower cholesterol by around 1%. Eating 10 to 15 grams of soluble fiber per day and limiting the amount of saturated fat in your diet can help keep cholesterol at normal levels. A 10% decrease in total blood cholesterol levels may reduce risk of heart disease by up to 30%, according to the Centers for Disease Control and Prevention (CDC). Though some foods may help lower cholesterol, others can increase it. Foods such as meat, dairy and poultry naturally contain cholesterol, which can affect the amount in your body. Cholesterol-containing foods may also be high in saturated fats, which can then stimulate the liver to make too much cholesterol. Blood circulates cholesterol throughout the body, so excesses can build up in arteries and increase the risk of heart disease, blood clots, heart attack and stroke.

SOURCES

Cleveland Clinic

- Foods That Lower Cholesterol

Heart.org

- What is Cholesterol?

CDC

- Cholesterol

Harvard Health Publishing

- 11 Foods That Lower Cholesterol

- High Cholesterol Facts

Mayo Clinic

- Cholesterol: Top Foods

- Improving Your Health With Fiber

AVOCADOS

In addition to nutrients, avocados contain mono-unsaturated fatty acids, which support heart health, may lower risk of heart disease and promote higher levels of HDL cholesterol.

NUTS

Eating 2 oz. of nuts per day, such as almonds, walnuts and peanuts, can help to lower LDL cholesterol by about 5%, according to Harvard Health.

VEGGIES

Non-starchy vegetables, such as broccoli, tomatoes, carrots, peppers and leafy greens, contain fiber, which can help reduce LDL cholesterol and may help lower overall risk for heart disease.

—American Society for Nutrition

94 million U.S. adults over the age of 20 have total cholesterol levels That are considered high or borderline high.

94 million U.S. adults over the age of 20 have total cholesterol levels that are considered high or borderline high. -CDC

Eat These to Help Reduce Cholesterol

What is “good” and “bad” cholesterol?

HDL (high-density lipoprotein) is sometimes referred to as “good” cholesterol, because it carries cholesterol to the liver where it’s eliminated from the body. Exercise can lead to higher levels of HDL cholesterol, which reduces risk of heart disease. LDL (low-density lipoprotein) may be called “bad” cholesterol because it can build up in the body and restrict arteries, and higher levels are linked to an increased risk of heart disease and stroke.

Include these foods in your diet to help reduce LDL and boost HDL cholesterol.

BERRIES

Fruits such as blackberries, raspberries, strawberries and blueberries contain pectin, a variety of soluble fiber that may help reduce LDL cholesterol.

WHOLE GRAINS

Oatmeal, quinoa, brown rice, whole wheat bread and other whole grain foods are a much better source of soluble fiber than refined grains, such as white bread.

FATTY FISH

Salmon, tuna, mackerel and herring have omega-3 fatty acids that help reduce a type of fat found in blood. These fish may help reduce LDL cholesterol when eaten in place of red meat.

BEANS

Kidney beans, black beans and other legumes such as lentils are high in protein and soluble fiber, and can replace meat in some meals to help lower LDL cholesterol.

SOY

Eating 25 grams of protein per day from soy-based foods, such as tofu and soy milk, may reduce LDL cholesterol by 5% to 6%, according to Harvard Health. Soy also can replace meat in some meals.

- State Heart Disease