If you’ve been diagnosed with high LDL (bad) cholesterol, the food you eat can be your best friend for getting those numbers down. Luckily, you’ve got plenty of delicious options. Incorporating more of these cholesterol-lowering foods into your daily menu can get your cholesterol under control.
Read on to learn which dietary all-stars can help bring down your high LDL cholesterol.
Oats and Other Whole Grains – Soluble Fiber to the Rescue
Let’s start with the powerhouse soluble fiber found in oats and whole grains such as barley, rye, and quinoa. Soluble fiber acts like a sponge to soak up cholesterol in your digestive system before it can enter your bloodstream. Just 5-10 grams of soluble fiber daily may lower high LDL cholesterol by 5-10%. Beginning your day with a warm bowl of oatmeal is an easy way to get your daily dose.
Nuts and Seeds – Heart Perks in a Small Package
Don’t let their petite size fool you – nuts and seeds seriously deliver when it comes to lowering LDL cholesterol. Almonds, walnuts, peanuts, and other nuts contain plant sterols that block cholesterol absorption and provide healthy fats that protect your heart. A handful of nuts or sprinkling of seeds over meals and snacks can make a significant impact.
Fatty Fish – Abundant Omega-3s for Your Heart
Salmon, tuna, sardines, and other fatty fish should become a staple. These fish are bursting with omega-3 fatty acids, which raise “good” HDL cholesterol, lower triglycerides, and decrease inflammation – all perks for your heart and cholesterol levels. Your goal should be two servings of fatty fish weekly. Not a fan of seafood? You can get omega-3s from fish oil supplements or foods with algae-based omega-3s instead.
Beans and Legumes – Fiber-Filled Friends
From kidney beans to lentils, beans and legumes pack a one-two punch of soluble fiber and protein to sweep cholesterol out of your body. Their fabulous fiber also helps you feel satisfied after eating, which can prevent overdoing it on portions. Mix up your meals with a half cup of beans or legumes daily for maximum cholesterol-lowering benefits.
Fruits and Veggies – Nutrient All-Stars
Fruits and veggies are chock full of antioxidants and soluble fiber with barely any saturated fat or calories, making them ideal for lowering LDL levels. Some incredible choices are apples, citrus fruits, avocados, eggplant, and okra. Don’t forget about kale, spinach, and other dark, leafy greens, as they contain a compound known as lutein. Research shows lutein may help reduce cholesterol.
Tea – Sip Your Way to Lower Numbers
Take a break and sip on green, black, or white tea. The plant compounds in tea called catechins may inhibit cholesterol from being absorbed inside your intestines. The tea’s compounds may also help improve your blood vessels’ function and reduce inflammation. Drinking a few cups of unsweetened tea daily can provide these benefits.
Olive Oil – Liquid Gold for Your Heart
Olive oil deserves MVP status when it comes to heart-healthy foods. As an essential player in the famously cardiovascular-friendly Mediterranean diet, olive oil contains monounsaturated fatty acids that raise “good” HDL cholesterol and polyphenols that reduce inflammation. Use extra virgin olive oil to cook, dress salads, marinate proteins, and dip bread. Even 1-2 tablespoons per day can move the needle on your cholesterol levels.
Cocoa – Sweet News for Cholesterol
Here’s a sweet treat you can smile about. Dark chocolate and cocoa contain flavonoids that may lower LDL and raise HDL cholesterol levels. Try swapping your daily sweet treat for a small piece of dark chocolate with a minimum of 70% cocoa. Just keep portions small to avoid excess calories.
Garlic – Flavorful Heart Helper
Don’t let garlic breath scare you away from getting its cholesterol-lowering benefits. Adding garlic to recipes gives your food a flavor boost and adds compounds that lower LDL cholesterol and blood pressure. Let crushed or sliced garlic rest for 10 minutes before cooking to maximize its heart-healthy properties. Roast garlic to mellow its flavor.
Soy Foods – Protein-Packed Legume Perks
Trade meat for plant-based protein from soybeans a few times a week. Tofu, tempeh, and edamame are rich in compounds called isoflavones that may lower LDL and total cholesterol, especially for individuals with high levels. Simply substitute soy milk for dairy milk, use edamame instead of green beans, or add tofu to a stir fry.
Whey – Protein with a Heart Healthy Punch
Last but not least is whey protein found in dairy products. Whey may be the reason dairy can improve cholesterol levels. Studies suggest whey protein supplements lower LDL while also decreasing blood pressure. Enjoy fat-free or low-fat dairy products such as yogurt and milk to get whey protein from your diet. You can also find whey protein powders to add to smoothies.
Partner with Imperial Center Family Medicine for Heart Healthy Eating
While high LDL cholesterol is concerning, the good news is many tasty foods can help lower levels as part of an overall heart-healthy lifestyle. You can improve your cholesterol profile through small, sustainable diet and lifestyle changes.
Imperial Center Family Medicine is here to help every step of the way. Our compassionate team of healthcare professionals can check your cholesterol levels and offer tailored nutritional advice to reduce your high LDL cholesterol. Contact us today at 919-873-4437 or online to start your journey toward a healthier heart.