20 Foods That Lower the Cholesterol
Overview
Cholesterol is waxy, fat-like substance and an essential building block of the cell membrane. The human body produces cholesterol through the liver. It is required to produce hormones and vitamin D and helps digest fatty food. The changes in the individual's lifestyle and genetics can increase the production of cholesterol. The high cholesterol level may accumulate in the blood arteries and cause a blockage in blood flow. It may lead to coronary heart disease, heart attack, or stroke.
The cholesterol travels into the bloodstream with the help of proteins. There are two main types of cholesterol based on the protein used to transport cholesterol.
LDL Cholesterol
It is often called bad cholesterol as it has collected in the walls of blood vessels. It raises the chances of coronary heart disease. The cholesterol from food or the liver is not dissolved in the blood and is carried through these carriers.
HDL Cholesterol
It is often called good cholesterol as it removes bad cholesterol. It acts as a vacuum cleaner, absorbs LDL cholesterol, and carries it back to the liver. The liver then excreted cholesterol throughout the body. A high level of HDL can lower the risk of heart disease and stroke.
How to keep your cholesterol low?
Several foods can help lower your cholesterol level. Eating these foods can reduce LDL cholesterol and increase HDL cholesterol. The fat present in our food can affect your blood cholesterol level. The fatty acids in food bind to liver cells and regulate cholesterol production.
Fats are essential for the body to perform vital functions. Keep the check on the quality of fat consumption rather than the quantity. Each type of fat influences cholesterol production differently. The following types make it easy to choose healthy fat.
Saturated Fats: They instruct the liver to produce more cholesterol usually occurs in dairy and meat.
Unsaturated Fats: It helps increase the rate of reabsorption of bad cholesterol in the liver. Naturally occur in fish, plants, nuts, seeds, beans, and vegetable oils.
Trans Fats: They are harmful fats because they decrease good cholesterol levels. Trans fats are solidified vegetable oils produced by hydrogenation. Fried food, baked goods, and packed item contain trans fat.
The above types of fat can help you differentiate between goods and fats. And help you to reduce the consumption of bad fat and increases the good one.
20 Foods that help lower the cholesterol
Several foods can help to lower your cholesterol level, but we share 20 of them:
1- Oatmeal or Oats
Oats have high fiber content as compared to other whole grains. It is an excellent source of soluble fiber (beta-glucan) responsible for lowering blood cholesterol levels. It forms a gel-like solution that prevents the body from absorbing cholesterol from food.
Oatmeal is also high in vitamins, minerals, and antioxidants. Eating oats in breakfast can reduce your cholesterol levels and improves heart health. One serving of oatmeal provides 4 to 7 grams of fiber. Adding fruit like bananas or berries can increase the fiber content.
2- Legumes
Legumes are a plant food group that includes:
- Pulses.
- Lentils.
- Beans.
- Pea.
Legumes contain a high fiber content, mineral, and protein. It helps reduce LDL cholesterol levels and lower the risk of heart disease. Legumes are high in plant-based protein, which helps to slow down cholesterol absorption in the small intestine.
Being low in glycemic index, legumes can reduce the production of insulin resulting in low blood sugar levels. It also promotes good bacterial growth in the large intestine. Legumes can also aid in weight loss. Legumes keep you full for a longer time and make you eat less.
3- Avocado
Avocado is a superfood with several health benefits and lowers cholesterol levels. It is a nutrient-dense food high in monounsaturated fats and fibers. These two nutrients help to lower bad LDL cholesterol and raise good HDL cholesterol levels.
Studies show that consuming one avocado daily reduces cholesterol levels in obese individuals. Avocado helps to suppress the oxidation process of LDL cholesterol. The oxidized LDL can build up in the arteries and form plaque. This plaque can lead to chronic health conditions.
Avocado is a heart-healthy food that contains 25mg of plant sterol called beta-sitosterol. It also helps to maintain a healthy blood cholesterol level. You can eat avocado as a famous dip called guacamole. Enjoy this dip with vegetable chips and slices to add more fiber and reduce cholesterol.
4- Eggplant
The eggplant is rich in fiber which helps reduce cholesterol levels and supports heart health. The eggplant provides 5% fiber daily required for a person. A cup of cooked eggplant contains 4.6 gm of fiber.
It is also a good source of many nutrients and antioxidants. Eggplant is high in antioxidant chlorogenic acid, which is responsible for lowering the blood LDL cholesterol level. Eggplant has a slightly bitter flavor and a spongy texture that can make a delicious tasty addition to many dishes.
5- Okra
Okra is commonly known as gumbo or ladies' fingers. It is rich in fiber, minerals, vitamins, and antioxidants. Okra contains a thick gel-like substance called mucilage that is responsible for lowering blood cholesterol levels.
This mucilage binds with cholesterol during the process of digestion and has excreted with stools. Thus, it decreases cholesterol absorption in the body and reduces cholesterol levels.
Also, the soluble fiber in okra reduces blood cholesterol levels and heart disease risk. Okra can be cooked in many ways and is a healthful addition to the diet.
6- Almonds
Almonds are the world's favorite tree nuts and are highly nutritious. Almonds are rich in fiber, vitamins, minerals, and antioxidants. A myth is connected with almonds as they are unhealthy salty, fatty, and junk food.
Daily consumption of two handfuls of almonds decreases LDL cholesterol. It reduces the absorption of LDL cholesterol. Almonds are rich in antioxidants that protect LDL from oxidation.
One human studies show the reduced oxidation of LDL cholesterol, up to 14%, on daily consumption of almonds as snacks. Eating almonds as a snack is also helpful in weight loss.
7- Olive Oil
Olive oil has widely used for its potential health benefits. It has anti-inflammatory and antioxidant properties and may protect from chronic disease. It is the core of the Mediterranean, a heart-healthy diet.
Olive oil is rich in plant-based monounsaturated fatty acids, which reduce blood LDL cholesterol and raises HDL cholesterol levels. Combined with monounsaturated fatty acids and antioxidants, it reduces cholesterol absorption. It protects LDL cholesterol from the oxidation process. The oxidation of LDL cholesterol may lead to various heart diseases.
Olive oil has used as a healthy alternative to other fats and oils. It has used to saute vegetables or cook a complete meal. It is perfect for making salad dressing and marinades. Drinking olive oil alone also provides a wide array of health benefits.
8- Apples
Favorite fruit that comes in various shapes, colors, and flavors. Apple is a dense nutrient fruit posses minerals, vitamins, and an array of antioxidants. Apple is high in pectin, a soluble fiber that decreases blood cholesterol.
The soluble fiber pectin binds to bile acid in the small intestine and may increase HDL cholesterol levels. Apples are also rich in antioxidants that reduce the oxidation of LDL cholesterol. The oxidation of LDL cholesterol may lead to the plaque of LDL cholesterol in arteries and increases the risk of heart stroke.
You can use apples to make salads and other recipes that aid in weight reduction and lower cholesterol levels. Now it is clear that an apple a day keeps cholesterol at bay.
9- Grapes
Grapes come in different colors red, green, and purple grapes. Grapes may help to lower LDL cholesterol by decreasing cholesterol absorption. Grapes are high in antioxidants produced after every fermentation.
Red grapes have a higher number of antioxidants. The antioxidant reduces the oxidative stress process and prevents several chronic diseases. Red grapes are high in antioxidant resveratrol, which is responsible for lowering LDL cholesterol. It contains the oxidation of LDL cholesterol and improves heart health.
10- Strawberries
Strawberries are a bright red, juicy, and sweet fruit that reduces blood cholesterol. Strawberries contain fiber, vitamin C, manganese, potassium, folate, and antioxidants. Also, Strawberries provide 2 grams of both soluble and insoluble fiber.
The soluble fiber helps reduce cholesterol levels by decreasing cholesterol absorption in the small intestine. Strawberries are rich in antioxidants that aid the lowering cholesterol levels. Antioxidants have a potent effect on LDL cholesterol and help to prevent HDL cholesterol levels.
11- Citrus Fruits
Sweet, brightly colored citrus fruits can lower cholesterol levels. Citrus fruits include lemons, limes, oranges, and grapefruits as well as wide hybrid varieties that come under this class. Citrus fruits contain B vitamins, vitamin C, magnesium, potassium, and calcium.
Citrus fruits are high in phytonutrients like carotenoids, flavonoids, and polyphenols. The soluble fiber and flavonoids may help raise healthy HDL cholesterol and lower the bad LDL cholesterol and triglycerides. They are also rich in potassium helps to prevent strokes and heart disease.
12- Carrots
The carrots are crunchy, tasty, and highly nutritious roots claimed to be perfectly healthy food. Carrots are high in fiber, vitamin K1, potassium, and antioxidants. And low in calories and widely consumed in salads and dishes. Carrots exhibit several health benefits, including improving eye health, weight-loss-friendly, and lowering cholesterol levels.
Pectin is present in carrots in the form of soluble fiber. The soluble fibers can impair the absorption of cholesterol in the small intestine. Eating plenty of fiber may reduce LDL cholesterol to normal levels.
13- Blueberries
Blueberries are sweet, nutritious, and labeled as a superfood. They are high in nutrition and low in calories. It contains fiber, vitamin C, K, and manganese. Blueberries are the king of antioxidants; they have the highest amount.
Antioxidants reduce oxidative stress and prevent the body from free radicals. These unstable molecules may damage your body and leads to various chronic diseases. Blueberries protect HDL cholesterol from damage and reduce the oxidation of LDL cholesterol, which may cause heart disease.
14- Cabbage
Cabbage is a low-calorie vegetable in different colors; green, red, and purple have smooth or crinkled leaves. Cabbage has healthy nutrients like fiber, proteins, vitamins B6, C, And K, calcium, folate, magnesium, potassium, and antioxidants.
Cabbage contains two substances responsible for the level of LDL cholesterol levels. The soluble fiber help lower the 'bad' LDL cholesterol levels by binding with cholesterol in the gut. It prevents the LDL cholesterol from being absorbed into the bloodstream.
The plant sterols are the second compound in cabbage that helps reduce LDL cholesterol levels. These are structurally similar to cholesterol molecules and block cholesterol absorption in the digestive tract.
15- Onions
Onions commonly used in every kitchen can reduce cholesterol levels. Onions may vary in size, shape, color, and flavor. They vary in taste from sweet and juicy to spicy and sharp. Onions are high in fiber, vitamins, and minerals and low in calories.
Onions are rich in antioxidants and compounds that decrease triglycerides and reduce cholesterol levels. Quercetin is an essential compound in the onion responsible for lowering cholesterol levels. It is high in raw red onions. Enjoy red onions tossed in a hearty salad, white onions in a garden burger, or yellow onions in an egg-white omelet.
16- Flaxseed
Flaxseeds are one of the oldest crops and emerging health-protective benefits. Flaxseed is a superfood high in fiber, protein, omega-3 fatty acids, vitamins, minerals, and antioxidants. Flaxseeds are the best source of omega-3 fatty acids besides fish.
The flaxseeds lower the cholesterol level through fiber and omega-3 fatty acids. Flaxseeds contain alpha-linolenic acid and plant-based omega-3 fatty acids. The ALA prevents cholesterol from being deposited in the blood vessels and reduces the risk of heart disease.
Flaxseeds are high in fiber content, reduce LDL cholesterol and improve heart health. The soluble fiber binds to bile salts and is then excreted by the body.
17- Soy Foods
Soybeans are the best source of plant protein, fiber, vitamins, minerals, antioxidants, and omega-3 fatty acids. Various soy products are available as soy flour, soy protein, tofu, soy milk, soy sauce, and soybean oil. Soy foods are high in plant-based soluble and insoluble fiber.
Eating soy food may reduce LDL cholesterol levels. The soluble fiber aid in decreased levels of LDL cholesterol by reducing its absorption of cholesterol in the small intestine.
Soy foods are rich in antioxidants and omega-3 fatty acids. These two nutrients play an essential role in reducing LDL cholesterol levels. It helps to raise HDL cholesterol and improves heart health.
18- Fatty Fish
Salmon, tuna, halibut, herring, mackerel, and sardines are examples of fatty fish and are rich in omega-3 fatty acids. The omega-3 fatty acid helps to reduce LDL cholesterol levels. Omega-3 fatty acids decrease the rate of triglyceride production in the liver. It lowers the LDL cholesterol levels and helps raise the HDL cholesterol level.
Eating at least two fatty fish servings a week may help reduce LDL cholesterol. Fatty fish are the core part of the heart-healthy Mediterranean diet. The people following the Mediterranean diet have decreased LDL cholesterol levels and have the least risk of heart disease.
19- Cocoa and Dark Chocolate
When we see the world of chocolate, the first thought that comes to mind is unhealthy and junk food. But the researchers claim that dark chocolate and cocoa can lower LDL cholesterol levels. Cocoa is the main ingredient in dark chocolate.
Dark chocolate is an excellent source of soluble fiber and minerals. It also contains a powerful source of antioxidants. It reduces LDL cholesterol levels and helps to raise HDL cholesterol levels.
It prevents the oxidative damage of LDL cholesterol. The oxidized LDL reacts with the free radicles and may produce various critical conditions. Dark chocolate reduces insulin resistance and increases HDL cholesterol.
20- Tea
Tea possesses many plant compounds that improve your heart health. Tea contains antioxidants that lower the LDL cholesterol level and help maintain a high level of HDL cholesterol.
Among all the types, black and green tea significantly reduce LDL cholesterol levels. They contain two primary beneficial compounds responsible for reducing levels of LDL cholesterol. Catechins inhibit cholesterol synthesis and absorption and also prevent blood clot formation.
The second compound is quercetin, a plant flavonoid that prevents LDL cholesterol oxidization. Regular tea consumption may reduce the LDL cholesterol level and support the rise in HDL cholesterol.
