10 foods to eat to lower cholesterol

Cholesterol is an important fat-like substance used to create hormones (such as vitamin D), build healthy cells, and digest food. The cholesterol your body uses can come from two different sources: your own body or the food you eat. Dietary cholesterol, meaning cholesterol from food, is only found in animal products (ie meat, milk, eggs, etc.). Dietary cholesterol is not essential to your health because your liver makes all the cholesterol it needs on its own. So if you’re vegan, you don’t have to worry!

Traditionally, LDL cholesterol is called “bad” cholesterol and HDL cholesterol is called “good” cholesterol. A total cholesterol level less than or equal to 200 mg/dL and an LDL level less than or equal to 100 mg/dL is considered optimal. If you eat animal foods, it’s a good idea to have no more than 300 mg of cholesterol per day.

Sometimes cholesterol levels can become so high that they become problematic for your health. In general, a total cholesterol level greater than 240 mg/dL is considered high. High cholesterol can lead to the development of heart disease. If you have high cholesterol or simply want to prevent it from getting too high, include the following foods in your menus.

1. Apples: Apple pectin is a soluble fiber that helps remove cholesterol from your body! Apples contain flavonoids that act as powerful antioxidants that seem to stop the buildup of “bad” cholesterol in the bloodstream.

2. Avocado: Avocados are a great source of monounsaturated fat, a type of fat that can help raise “good” cholesterol while lowering “bad” cholesterol. Additionally, avocados contain more beta-sitosterol (a plant-based fat) than any other fruit. The American Heart Association recommends that you get up to 15% of your daily calories from monounsaturated fat.

3. Beans: Beans and vegetables are excellent sources of soluble fiber. Eating one cup of any type of bean a day, especially kidney, navy, pinto, black, garbanzo, or navy beans, can lower cholesterol by up to 10% in 6 weeks. According to the FDA and the National Cancer Institute, adults should consume between 20 and 35 grams of fiber per day. That can easily be done by adding beans to your daily diet.

4. Cinnamon: A study published in the Journal of Traditional and Complementary Medicine found that ½ – 1 teaspoon of cinnamon daily can significantly lower fasting blood sugar and insulin levels in people with type 2 diabetes. It also lowers levels of LDL (“bad” cholesterol) and total cholesterol.

5. Garlic: Garlic has been shown to prevent blood clots, lower blood pressure, and protect against infections. More recently, garlic has received attention for its possible ability to lower cholesterol levels.

6. Grapes: Grapes contain flavonoids that help protect “bad” cholesterol from further damage and reduce clumping in the blood. The LDL-lowering effect of grapes comes from a compound, resveratrol, that grapes produce naturally and that normally resists mold. The darker the grape, the better!

7. Oats: Oats contain soluble fiber, which lowers LDL cholesterol. Five to 10 grams of soluble fiber a day lowers LDL cholesterol. Eating 1 ½ cups of cooked oats provides 4.5 grams of fiber.

8. Salmon: The main health components in salmon include omega-3 fatty acids and protein. These components provide positive benefits to the cardiovascular system. The American Heart Association recommends eating at least two servings of fish per week, especially oily fish (salmon, tuna, mackerel, sardines, anchovies, and herring).

9. Soy: The main health-promoting components in soy are isoflavones and soluble fiber. 25-50 grams of soy a day are recommended to lower cholesterol between 4 and 8%.

10. Nuts: Walnuts can significantly lower blood cholesterol because they are rich in polyunsaturated (omega-3) fatty acids. Walnuts also keep blood vessels healthy and elastic. Almonds also seem to have the same effects, resulting in improvements within four weeks. A cholesterol-lowering diet with just under 1/3 cup of nuts a day can significantly lower LDL cholesterol.

In addition to eating these foods, there are other lifestyle changes you can make to control your cholesterol levels. Adopting a regimen of regular exercise, not smoking, limiting animal fats, managing stress, and reducing alcohol consumption are some ideas. Cholesterol is not something to obsess over, but something to be aware of.