7 Foods That Lower High Cholesterol

Diet or food choice plays an important role in your cholesterol level. People with high cholesterol levels must lower their cholesterol levels. A good food choice can improve the fats that are floating through your bloodstream. Choosing foods with lower LDL (low-density lipoprotein) is important because you don’t want to increase your risk of heart disease. If you have too little high-density lipoprotein (HDL) it can cause fat buildup in the blood vessels which in the end might cause heart attacks or strokes.

So, what is the best food for people with high cholesterol levels? 

Here are the best foods that can lower your cholesterol level and protect your health from heart disease.

OAT

Oat or oatmeal contains fiber that can reduce your low-density lipoprotein (LDL) cholesterol. People often call low-density lipoprotein (LDL) cholesterol as the “bad” cholesterol and high-density lipoprotein (HDL) the “good” cholesterol.

It is very easy to lower your cholesterol by consistently eating a bowl of oatmeal. Oatmeal can give you 1 gram of soluble fiber. You need around 30 grams of fiber every day, and about 10 grams come from soluble fiber. So, eating oatmeal with fruits such as bananas or berries will give you even more fiber.

Soluble fiber is also found in other foods like beans, apples, peas, citrus fruits, carrots, barley brussels sprouts, and pears. Soluble fiber is good to reduce the absorption of cholesterol into your bloodstream and to decreases your LDL cholesterol.

So, is oatmeal good to eat for people with a high cholesterol level? Obviously yes.

FISH

Fatty fish such as salmon, mackerel, and sardines are good sources of Omega-3 fats. Omega-3 can reduce triglycerides in the bloodstream. Those foods are anti-inflammatory and have good benefits for the heart because they prevent abnormal heart rhythms.

Eating fish instead of meat up to three times a week can lower low-density lipoprotein (LDL). It can reduce the risk of cardiovascular disease and prevent atherosclerosis. Remember to steam or stew fish instead of deep-frying them.

So, is it okay to eat fish if you have a high cholesterol level? Absolutely yes.

AVOCADO

Avocado is perfect for breakfast, especially if you make avocado toast. Not only that, eating at least one avocado a day is good for your heart. It can also improve LDL (low-density lipoprotein) cholesterol levels in overweight or obese people. Although avocados are relatively high in fat, it has a healthy type of fat.

So, is avocado good for people with high cholesterol levels? Yes! Avocado is a nutrient-dense fruit that can lower LDL and raise HDL cholesterol levels. Avocado is a rich source of monounsaturated fats and fiber.

EGGPLANT

Eating eggplant will lower your LDL cholesterol level by 30 percent because eggplant is a good source of soluble fiber. A 100-gram eggplant contains 3 grams of fiber, and fiber helps improve blood cholesterol levels.

So, is eggplant good for cholesterol levels? Yes! You should include eggplants in your diet if you want to lower your cholesterol levels.

NUTS

Eating different types of nuts is good for your heart because nuts are a nutrient-dense food. If you want to lower your LDL cholesterol, eat at least 50 grams a day. Generally, nuts have high monounsaturated fats, which are healthy for your body.

Here is the type of nuts that are good for lowering your cholesterol level:
– Almonds (very rich in L-arginine that helps your body to make nitric oxide, which in the end regulates your blood pressure)
– Walnuts (contain omega-3 fatty acids which are associated with heart health)
– Pistachios
– Cashew
– Hazelnuts

So, is it okay to eat nuts if you have a high cholesterol level? Absolutely! Nuts are a good source of unsaturated fats which can lower LDL cholesterol levels.

CHOCOLATE

Research says that dark chocolate and cocoa can lower “bad” LDL cholesterol and increase the “good” HDL cholesterol. If you want to prevent heart disease, it is highly suggested to eat more dark chocolate. Remember to avoid overly sweet chocolate because it is high in added sugar, which can negatively affect the heart’s health. If you can’t deal with the bitterness of pure 100% dark chocolate, choose chocolate that contains 75% or higher cocoa content.

So, is it okay to eat nuts if you have a high cholesterol level? Yes!

GARLIC

Some studies say that garlic can reduce the “bad” LDL cholesterol levels and slightly improves the “good” HDL cholesterol levels. Garlic can reduce your cholesterol by at least 8%. Next time you’re cooking, make sure you include garlic as the ingredient.

So, does garlic lower cholesterol? Yes, it is scientifically proven garlic can lower LDL cholesterol.

The conclusion is, oatmeal, fish, avocado, eggplant, nuts, chocolate, and garlic are good to lower your “bad” LDL cholesterol level and increase “good” HDL cholesterol level. You have to frequently eat them and change your diet to see good results. Other than focusing on your cholesterol level, you should also pay attention to your glucose level to be healthier.