10 Foods to Lower Your Cholesterol
Whether you’re trying to lower your cholesterol or you’re trying to prevent it from rising, there are certain foods that you can eat that will help move the process along. Check out below for information on foods that can help raise “good” HDL cholesterol levels and/or lower “bad” LDL cholesterol levels.
Loaded with monounsaturated fats and fiber, avocados effectively combat and lower bad LDL cholesterol levels while raising the good HDL cholesterol levels. Spread it on toast instead of butter to make smart health moves.
Salmon and Other Fatty Fish
Luscious, rich fatty fish is one of the best foods to help kick high cholesterol levels to the curb. They’re loaded with long-chain omega-3 fatty acids that help increase good HDL levels.
Nuts are loaded with monounsaturated fats, amino acids like L-arginine and omega-3 fatty acids, everything necessary for lowering cholesterol levels. Walnuts and almonds are particularly high in these cholesterol-reducing goodies.
Fruits and Berries
The soluble fiber in fruits and berries helps lower cholesterol levels, as stated by the National Institute of Health. The soluble fiber pectin is particularly powerful, lowering cholesterol by 10 percent.
Dark Chocolate and Cocoa
Dark chocolate is loaded with cocoa, a food shown to lower bad LDL cholesterol levels. Choose chocolate bars with a cocoa content of between 75 percent and 85 percent so that you’re not choosing versions loaded with chocolate.
Garlic has been shown to lower total and bad LDL cholesterol while also lowering blood pressure. Load up that pasta with garlic, and bad breath be darned.
Soybeans are a superfood, thanks to their high fiber, low unsaturated fat and high plant-based protein content. Swapping it in for foods high in saturated fats can lower your LDL cholesterol by as much as 10 percent, as stated by Everyday Health.
Red Wine and Grape Juice
Red white can raise good HDL cholesterol levels anywhere between five and 15 percent. This rule applies to alcohol in general, but red wine is extra special thanks to the polyphenol antioxidants that also lower the bad LDL cholesterol.
When you eat lycopene, the antioxidant that makes tomatoes red, you could significantly lower your cholesterol, as stated by an April 2011 study in Maturitas. It’s said that you should consume 25 milligrams to get the benefits.
A cup of green tea a day can reduce your total and LDL cholesterol level, as stated by a 2011 study in The American Journal of Clinical Nutrition. Have a warm cup of tea or take it via supplements.