Food To Lower Cholesterol – What You Should Eat

by Jun 30, 2022Heart Health0 comments

Finding foods to lower cholesterol is ideal to keep a healthy heart. You can lower your cholesterol while enjoying a delicious diet.

Luckily, Health Harvard has a great list of options. Let’s summarize them below.

Food to lower cholesterol #1: Oats

Oatmeal and oat-based cereals are great to start lowering your cholesterol. They’re tasty and practical.

Why is it good?

You can get soluble fiber and versatility. You can add fruits to your dish to bump up that nutrition. You need up to 35 grams of fiber each day.

Food to lower cholesterol #2: Barley and grains

Barley and other whole grains are quite similar to oats. You can lower your risk of health diseases with versatile foods.

Why is it good?

Barley and grains are almost the same as oats. They deliver little cholesterol with plenty of soluble fiber.

Food to lower cholesterol #3: Beans

Beans are rich in soluble fiber. And, they take a while to digest. So, you’ll feel full for a long time.

Why is it good?

Beans are great for losing weight and lowering your cholesterol. Moreover, you have plenty of choices for more nutrients.

Food to lower cholesterol #4: Eggplant and okra

Eggplant and okra are roughly the same as the other meals. They contain plenty of soluble fiber.

Why is it good?

Again, eggplant and okra are amazing for getting soluble fiber. They also keep your cholesterol levels low.

Food to lower cholesterol #5: Nuts

Almonds, peanuts, and walnuts are fantastic for the heart. You can lower your bad cholesterol levels while getting good fats and protein.

Why is it good?

Two ounces of nuts per day can help you lower your bad cholesterol levels by around 5%. They also contain other nutrients to protect your health.

Food to lower cholesterol #6: Vegetable oils

Canola, sunflower, and safflower oils are great substitutes for butter and lard. They’re versatile cooking replacements for high-cholesterol ingredients.

Why is it good?

Vegetable oils are rich in unsaturated fats. They can also replace cholesterol-rich cooking ingredients, like butter or shortening.

Food to lower cholesterol #7: Apples, grapes, and citrus fruits

These fruits are tasty, convenient, and rich in vitamins and antioxidants. They can also add carbs to your diet healthily.

Why is it good?

These fruits contain lots of pectin. This soluble fiber can lower bad cholesterol directly.

Food to lower cholesterol #8: Foods with sterols and stanols

These nutrients come from plants and improve how we absorb cholesterol. We can find them in margarine, granola bars, and chocolate.

Why is it good?

They change how our bodies absorb cholesterol from food. Two grams of sterols and stanols can lower 10% of cholesterol.

Food to lower cholesterol #9: Soy

Soybeans and food from them are a great way to lower cholesterol. But, it’s not as good as we once thought it was.

Why is it good?

Still, 25 grams of soy protein per day can lower bad cholesterol by up to 6%.

Food to lower cholesterol #10: Fatty fish

Fatty fish are a great source of omega-3 fatty acids. You can also avoid high cholesterol foods.

Why is it good?

Fish is a great replacement for meat, which lowers our LDL consumption. And, omega-3s also reduce bad cholesterol.

Food to lower cholesterol #11: Fiber supplements

If fiber-rich foods are great for cholesterol, the same goes for supplements. They can provide extra soluble fibers without compromising your diet.

Why is it good?

You can get up to 4 grams of soluble fiber from a couple of teaspoons of psyllium.

The holistic takeaway

food to lower cholesterol vegetables pinchos

Of course, food to lower cholesterol is the best strategy. But, there’s more you can do. For instance, a comprehensive diet program can do wonders for you.

That’s why I recommend The Oxidized Cholesterol Strategy. It’s a guide with everything you need to rid yourself of the real danger.

To learn more about it, check out my review!

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