11 Foods That Help Lower Your Cholesterol - Best Foods to Lower Cholesterol Fast

11 Foods That Help Lower Your Cholesterol - Best Foods to Lower Cholesterol Fast

High cholesterol is a common problem that can be a leading risk factor in the development of heart disease. The good news is that even for people with genetic or family histories with high cholesterol, promoting healthy cholesterol levels may, in fact, be easier than you think. According to a registered dietician, "fostering healthy cholesterol levels in your body can potentially be as easy as simply making some much-needed adjustments to your everyday diet."

Low-density lipoprotein (LDL) are particles that carry cholesterol from your liver to the other cells in your body however when the level of LDL in your blood is higher than the normal level it can build up and form fatty deposits that clog your arteries. Just as you can easily eat your way to extremely high cholesterol levels you can also lower your cholesterol by changing the foods you eat. Basically, you need to eat more foods that lower your LDL levels and reduce your consumption of foods that can increase LDL. Also, foods that increase your HDL levels should be focused on as HDL is good cholesterol. HDL  carries cholesterol from your bloodstream to the liver to be expelled from your body. Here are just a handful of foods that you can turn to in order to keep your cholesterol in check.

Best foods to lower cholesterol fast

1. Beans and Other Legumes

When people say “beans, they’re good for your heart”, you may be conditioned into believing this to be the lead-in to a juvenile rhyming joke about flatulence. All kinds of beans are a very good source of fiber, and fibers can help you keep bad cholesterol or LDL levels down while also lets your stomach feeling full after a meal. In addition to helping lower unhealthy amounts of cholesterol within your body, many different types of beans and other legumes come packed with other nutritional benefits as well. For example, the garbanzo bean, otherwise known as the chickpea, is a high source of protein, manganese, iron, and copper. In addition to fiber, they may also help reduce blood sugar and increase your body’s sensitivity to the hormone known as insulin. 

2. Soy

Consuming soybeans and other soy-based foods is a great way to lower your cholesterol levels. According to Harvard health eating 25 grams of this type of food every day can decrease your LDL level by 5-6%.

3. Nuts

Nuts such as walnuts and almonds are especially very effective in keeping your cholesterol under control. In addition to being high in unsaturated fats, walnuts are also a rich source of omega-3, and we know how important that can be when it comes to cholesterol and heart health. As for almonds, these nuts are an especially rich source of an amino acid known as L-arginine, which helps your body produce nitric oxide and regulate blood pressure. In addition to these nutrients, nuts of all varieties are also a source of cholesterol-lowering phytosterols as well as calcium, magnesium, and potassium, all of which promote positive heart health and reduced blood pressure. 

4. Avocado

Avocado’s inclusion on this list is more than just lip service. Avocados are dense with monosaturated fats, and just like legumes, they are also a high source of fiber. In fact, the Journal of the American Heart Association published a study in 2015 which indicated that overweight or obese adults who ate an avocado every day could expect to see drastically lower levels of bad cholesterol in their systems. 

5. Salmon

Salmon and other types of fatty fish are beneficial to your cholesterol levels due to their rich abundance of omega-3 fatty acids level. According to a researcher, omega-3 has been shown to improve cholesterol health in a number of ways, such as lowering levels of LDL cholesterol, decreasing inflammation within the body, and decreasing the risk of both heart disease and stroke. In addition to its high omega-3 content, salmon is also a great source of other important nutrients, such as protein, B vitamins, potassium, and selenium.

An article on Harvard Health stated that replacing meat with fish 2-3 times per week can regulate cholesterol because of the omega-3 fatty acids that lower the triglycerides in the blood and keep the heart-healthy.

6. Whole Grains

For keeping your health healthy and decreasing bad cholesterol LDL levels whole grains such as oats and barley, have been shown to be effective. Whole grain oats contain a special type of soluble fiber known as beta-glucan, which can potentially help lower LDL cholesterol levels by up to 7% in people who eat oats on a regular basis. Similarly, barley is also a rich source of beta-glucan as well. 

7. Tea

While green tea is usually the frontrunner when it comes to singing the praises of tea and it's health benefits. Black and white tea are no slouches either when it comes to improving your health, especially when it comes to cholesterol. Two of the primary compounds found in tea are catechins and quercetin, both of which play an important role in keeping your heart and cholesterol levels healthy. Catechins help your cardiovascular system to activate nitric oxide, which helps to reduce blood pressure within your body. As for quercetin, this hard to pronounce compound is believed to help improve the overall function of your blood vessels as well as reduce inflammation within them.

8. Olive Oil

This item on our list might seem a little strange at first. After all, olive oil is high in fat, so one could easily be led to believe that foods with a high-fat content would only negatively impact a person’s cholesterol. The truth of the matter, however, is that not all fats are created equal; while some types of fat are indeed detrimental to your cholesterol-related health, others, such as the ones found in olive oil, can actually be healthy for your cholesterol levels instead. This is because olive oil contains a high concentration of unsaturated fats. Unlike saturated and trans fats, unsaturated fat is actually not only an acceptable addition to a cholesterol-lowering diet but is also directly beneficial to lowering cholesterol levels and promoting a healthy heart. According to a researcher, the fat content found in olive oil actually lowers the LDL cholesterol in your body, otherwise known as the “bad” cholesterol, while also raising your body’s levels of HDL or "good cholesterol" in its place. Olive oil also contains compounds known as polyphenols, which are also highly effective when it comes to reducing inflammation within the body.

9. Foods fortified with stanols and sterols

Stanols and sterols from plants buffer the body's ability to absorb cholesterol. Stanols and sterols are added to different food products, for example, chocolate, orange juice, and granola bars to make it healthier. According to Harvard Health, 2 grams of plant stanols and sterols can deplete LDL levels by around 10%.

10. Okra and Eggplant

Okra and Eggplant both are good sources of soluble fiber and these two vegetables are low in caloric value. Soluble fibers can reduce cholesterol levels.

11. Apples, strawberries, grapes, citrus fruits

These three fruits are rich in soluble fiber pectin that can lower LDL levels in individuals. 

Conclusion

High cholesterol bubbles can be detrimental to your health. So it is highly recommended to keep an eye on your cholesterol levels. It is essential to add several foods to your diet which can lower your cholesterol levels. Take help from a dietician or similar healthcare profession.