While nobody would intentionally clog their own arteries, it’s easy to do just that with the foods you choose to eat or not eat. Nibbling on hot dogs, full-fat cheese, or donuts can boost unhealthy, artery-damaging LDL (low-density lipoprotein) cholesterol. Grilling and dining on salmon, on the other hand, can raise the “good” or HDL (high-density lipoprotein) levels.
Walnuts
While most varieties of nuts boast health benefits, the unique fat make-up of walnuts makes them particularly helpful when it comes to lowering cholesterol. Rich in polyunsaturated fats and the only nut source of plant-based omega-3 fatty acids, walnuts are a star food for cardiovascular health. Harvard researchers found that adding walnuts to the daily diet, even for the short term, creates dramatic drops in cholesterol.
Steel-Cut Oats
Of all the whole grains, oats sport the highest amount of soluble fiber. And studies show that just five to 10 grams of this soluble fiber can lower both total cholesterol and LDL or “bad” cholesterol. Does it matter what type of oats you eat? Probably not when it comes to soluble fiber. But steel cut oats have the lowest glycemic index because they’re processed the least.
Salmon
High levels of omega-3 fatty acids, or what researchers refer to as fish oils, make salmon a shoe-in when it comes to improving levels of HDL, or “good” cholesterol. In a study from the Western Human Nutrition Research Center, HDL levels shot up 10% when volunteers (all with normal lipid levels) ate a salmon-rich diet for 20 days.
Olive Oil
Rich in heart-healthy monounsaturated fats, olive oil is always a good choice in healthy cooking. And so nutritionists and cardiologists have long encouraged using it in place of butter and other animal fats. Yet newer studies suggest the oil contains a powerful mix of antioxidants that can lower LDL, or “bad” cholesterol. When possible, opt for the extra-virgin variety; minimal processing helps keep more of its antioxidants intact.
Limiting Foods that Cause Cholesterol
If you want any or all of these cholesterol-lowering foods to do their job effectively, it makes sense to also limit foods that can raise cholesterol. On that list: any animal products with large amounts of saturated fat, including whole milk, ice cream, and fatty red meats. It also includes processed foods (donuts, chips) that contain harmful trans fats, aka partially hydrogenated oils. A two-pronged effort of including foods that lower cholesterol and limiting foods that raise it will put cholesterol numbers into a healthy range.
***
Lower Your Cholesterol
Ours is a pill-popping culture, so it’s no surprise the default method for lowering high cholesterol levels is usually medicinal. Drugs are readily available. They’re effective. And the pill approach requires very little effort. Yet studies show that diet and lifestyle changes can be as or even more powerful than many drugs. Better yet, these natural methods help lower heart disease risk without negative side effects. Employ one (or all five) of these strategies and chances are cholesterol numbers will improve. Already taking cholesterol-lowering meds? These changes can enhance a drug’s effectiveness.
The ultimate goal: total cholesterol less than 200 mg/dl; 100
mg/dl or less for LDL or "bad" cholesterol, and 40 mg/dl or higher for
HDL or "good" cholesterol.
1. Get Moving
Hop on a bike. Walk around the neighborhood every day. Lift weights.
Try dancing or kickboxing your way through an aerobic workout. Studies
confirm that moderate intensity activity on an almost daily basis (yes,
we mean exercising) can reduce cholesterol levels 10 to 20 percent. It
also boosts levels of HDL, or "good" cholesterol.
One more thing:
Get a doctor's O.K. if you've been inactive. Otherwise, the American
Council on Exercise recommends starting out with 20 minutes of moderate
intensity walking four days per week. Build up to one hour of
walk-jogging (aerobic classes) six to seven days per week. Find routines
to get you started with our Ultimate Move Finder.
2: Eat More Fiber
Eating more fruits, vegetables, and whole grains is important to health
for a lot of reasons. But when it comes to lowering cholesterol levels,
soluble fiber,
the kind found in oats, apples, and barley, is most adept. Studies
suggest at least 3 grams of soluble fiber is needed. Start with a half
cup of either oats (2 grams soluble fiber), black beans (2.4 grams), or
Brussels sprouts (2 grams). Other good sources: sweet potatoes,
asparagus, turnips, citrus fruits, peas, and strawberries. Starting your
morning with a bowl of oatmeal, like this version with apples,
hazelnuts, and flaxseed is always a heart-healthy, fiber-filled way to
start your day.
One more thing: To reap the most benefits
from soluble fiber make it part of a diet low in saturated fats, trans
fats, and cholesterol, says the American Heart Association.
3. Lose Weight
If you're already implementing the first two strategies (exercise and
fiber), numbers on the scale may already be dropping. If not, make a
concerted effort to lose weight since studies show that losing even as
little as five to ten pounds can lower total cholesterol levels
dramatically. Not overweight? Concentrate efforts on maintaining a
healthy weight.
One more thing: For long-term
success with weight loss, the Mayo Clinic suggests making small,
sustainable changes. Slowly work more activity into your daily routine.
Bring a healthy lunch from home instead of eating out. It all adds up.
4. Focus On Good Fats
Peanut butter, nuts, olive oil, and fats found in fish, avocados, and
plant foods don't raise blood cholesterol levels and in some cases even
help to lower them. The hitch: some of these good fats are high calorie,
so eat them in moderation. What to limit or avoid? Artery-clogging
saturated fats (red meat, butter) and trans fats (partially hydrogenated
oils). Oh, and keep in mind that it's healthier to replace those
harmful saturated fats with small amounts of good fats rather than with
carbs.
One more thing: Missing butter? Try
cholesterol-lowering spreads like Benecol® or Take Control® that block
the body's absorption of cholesterol.
5. Drink Red Wine or Tea
Studies confirm red wine raises levels of HDL or "good" cholesterol. It
doesn't hurt either, according to a 2010 review from the Journal of
Cardiovascular Research, that wine is rich in antioxidants (quercetin,
resveratrol, proanthocyanidines), which protect the heart by decreasing
inflammation and oxidative stress. If you imbibe, the American Heart
Association advises women put a limit on alcohol to one drink (one 5
ounce glass of wine) per day and up to two drinks per day for men.
One more thing:
Don't drink? This isn't a call to start; these same antioxidant
compounds can be found in grape juice, green tea, and many fruits and
vegetables.
More Cholesterol-Lowering Tips
Spoiler alert: While diet and lifestyle changes can promote dramatic
drops in cholesterol for many folks, sometimes they don't do the trick,
particularly in people with a genetic disposition for high cholesterol
levels. If that's the case, a doctor can prescribe medications (probably
less of them if you're being scrupulous about diet and exercise) to
bridge the gap. Also important, if you're a smoker, quit smoking.
Studies on smoking suggest mixed results with smoking raising LDL levels
in some studies and having little impact in others. Yet there is no
doubt that smoking is a strong risk factor for heart disease.
*** [8/17/22]
Nine foods that lower cholesterol
New research continues to shape our knowledge
when it comes to heart health, cholesterol, and diet. This means that
recommendations evolve — and they change slowly too. It can leave each
of us wondering what foods are really best for lowering cholesterol and
blood lipids. Can oats really improve your heart health? Can beans
protect your ticker?
We're
simplifying the science by sharing nine foods that research suggests
(and continues to support) naturally lower cholesterol. Check them out,
and then look for ways to incorporate a few into your favorite heart-healthy recipes.
1. Lima Beans
A half cup of lima beans packs in 6.5 grams of total fiber; soluble fiber
makes up over half of that. This is key since soluble fiber decreases
total and low-density lipoprotein (LDL — the "bad" kind) cholesterol
levels by forming a gel in the intestines to block fat and cholesterol
absorption. Not a lima bean fan? That's OK. All beans and peas contain
some soluble fiber, so aim to get at least three cups of beans and peas
each week. Search our best lima beans recipes.
2. Pears
Pectin
is a type of soluble fiber found predominantly in the skin and flesh of
fruit, and it's one of the reasons that recommendations advise eating
fruit, rather than drinking it. While all fruits have pectin, pears are
at the top. One medium pear
boasts two grams of soluble fiber and four grams of total fiber. The
next best is a medium orange or a grapefruit half which has has two
grams soluble fiber and two to three grams total fiber. Pears are also
one of 10 foods that help you poop.
3. Steel-Cut or Rolled Oats
Eating
a bowl of oatmeal made from less processed oats is one of the best ways
to start your day to lower cholesterol. This is because oats are rich
in beta-glucan,
a type of soluble fiber found primarily in oats and barley. Beta-glucan
is particularly powerful at lowering total and LDL cholesterol levels.
To get the most benefit, skip instant oats, and opt for whole oats that
are labeled steel-cut or rolled. These oatmeal recipes will mix up your morning routine.
4. Salmon and Tuna
Research
suggests that omega-3 fatty acids found primarily in fish work to lower
triglycerides and may even increase high-density lipoproteins (HDL or
"good") cholesterol. These omega-3s also slow the progression of plaque
build-up in arteries thanks to their anti-inflammatory effects. That's
another reason why health recommendations advise eating two to three
servings of omega-3-rich fish a week. Good sources that are also low in
mercury include salmon, canned light tuna, catfish, pollock, sardines, and anchovies.
5. Edamame
Edamame
or immature soybeans are an easy and delicious way to work more soy
into your diet. This is important because soybeans contain isoflavones.
Research suggests these compounds lend a powerful hand to potentially
lowering cholesterol, especially when compared to non-soy legumes and
beans. Eat them steamed straight from the pod or shelled, seasoned and
toasted. Another route to get more soy is to incorporate tofu into your
diet in place of animal proteins.
6. Walnuts
Swapping
your regular afternoon snack for one to two ounces of nuts each day not
only decreases heart disease risk, but it also improves cholesterol
numbers. In fact, numerous studies
suggest that eating a nut like walnuts each day significantly reduces
both total and LDL cholesterol. Partial to another nut? Tree nuts like
almonds and pistachios, as well as peanuts, appear to offer similar
cholesterol-lowering benefits.
7. Brussels Sprouts
Even if they're not your favorite, adding Brussels sprouts to your plate isn't a bad idea. These cruciferous vegetables offer three grams of soluble fiber
and 4.5 grams of total fiber per half cup, which assist in pulling down
cholesterol numbers. In addition, they're a great source of antioxidant
compounds that may help prevent LDL oxidation. For those who aren't a
fan of the veggie at all, choose another cruciferous vegetable like broccoli, cauliflower, or kale.
8. Avocado
Cutting
back on total fat may have been the focus in past decades, but today we
know that it is the type of fat that matters most when it comes to
reducing heart disease risk. And avocados are a great way to add
healthy, monounsaturated fats since they are also rich in fiber and the
antioxidant Vitamin E. Slice or cube ripe avocado to add to a sandwich
or salad; mash it to use as a spread in place of mayo or make a quick
guacamole.
9. Flax Seeds
Flax seeds
are one of the best sources of plant lignans, a unique type of fiber
that's not widespread in foods, as well as bioactive polyphenols and an
omega-3 fatty acid known as alpha-linolenic acid (ALA). Incorporating a
little flax seed is considered one of the most beneficial foods to add
for heart health to improve lipids because of this powerful nutrient
combination. Unsure how to add it or what to do with it? Try sprinkling a
little ground into smoothies or hot oatmeal.
