6 Foods to Lower Cholesterol

lower cholesterol

A high LDL cholesterol level is medically known as hypercholesterolemia. According to the Centers for Disease Control and Prevention (CDC), over one-third of American adults have high levels of LDL or “bad” cholesterol. This increases the risk of cardiovascular disease, including heart disease and heart attacks.

Cholesterol falls under three categories: low-density lipoprotein (LDL), very-low-density lipoprotein (VLDL) that may need medications and high-density lipoprotein (HDL). LDL and VLDL are bad for your health, while HDL is good for your health.

People of all ages, ethnicities and genders can have high cholesterol.

Certain factors put you at a higher risk, such as excessive smoking, obesity, large waist circumference, poor diet, lack of exercise, hypothyroidism and diabetes. Most of these factors are within your control. Genetics is one risk factor that is beyond your control.

As high cholesterol does not present any symptoms, you need to get your cholesterol levels checked from time to time.

A lipid panel test measures your total, LDL and HDL cholesterol, along with triglycerides. The CDC defines the following blood cholesterol levels as healthy:

  • Total cholesterol: less than 200 mg/dL (milligrams per deciliter of blood)
  • LDL cholesterol: less than 100 mg/dL
  • HDL cholesterol: 40 mg/dL or higher
  • Triglycerides: less than 150 mg/dL

If not controlled early enough, high cholesterol can lead to health complications like chest pain, heart attacks and strokes.

By making changes to your diet and lifestyle, you can lower your cholesterol. Several foods can help keep your cholesterol at healthy levels.

Below are 6 foods to lower your cholesterol:

1. Orange Juice

Sweet, tangy and juicy oranges are another superfood that has cholesterol-lowering properties.

In a 2000 study published in the American Society for Clinical Nutrition journal, researchers found that orange juice improves blood lipid profiles in people who have hypercholesterolemia. This happens due to the presence of vitamin C, folate and flavonoids like hesperidin in oranges.

  • Drink 2 to 3 cups of orange juice daily. Freshly extracted juice is a good option. You can also drink plant sterol-fortified orange juice. Phytosterols also help lower total cholesterol to some extent.
  • Alternatively, you can eat a few oranges daily.

2. Soybeans and Soy Products

Soybeans and other soy products offer a complete plant-based protein that is great for those who suffer from high cholesterol.

Although soy may not lower total cholesterol to a great extent, it can still lower bad LDL cholesterol. This high-protein food contains high levels of polyunsaturated fats, fiber, vitamins and minerals as well as low levels of saturated fat.

A study published in 2011 in the Journal of American College of Nutrition found that eating 1 to 2 servings (15 to 30 grams) of soy protein daily has a significant impact on serum lipoprotein risk factors for coronary heart disease.

To help lower your cholesterol, include more soybean, tofu, soy flour, edamame and enriched soy milk in your diet.

3. Garlic

Garlic is another superfood that can help reduce high cholesterol. In addition, it prevents blood clots, reduces blood pressure and protects against heart disease.

According to a 2013 press release from the National Institute of Integrative Medicine, garlic extract is a safe and effective alternative to pharmaceutical blood pressure and cholesterol-lowering medications for many people.

  • Eat 2 to 3 raw garlic cloves on an empty stomach daily.
  • Use fresh garlic in your salad dressings and in cooking many types of dishes, soups and stews.
  • You can take garlic supplements after consulting your doctor for the correct dosage.

4. Olive Oil

Olive oil is high in monounsaturated fat that helps lower bad LDL cholesterol levels. This is turn lowers the risk of heart disease and stroke. In addition, it is rich in vitamin E, an antioxidant that is good for your heart and overall health.

Use 2 tablespoons of extra-virgin olive oil daily as a replacement for less healthy oils. You can use this oil to sauté vegetables, make salad dressing or as a dip for bread.

Note: As olive oil is high in calories, avoid excessive use.

5. Dark Chocolate

Dark chocolate can also effectively reduce bad cholesterol and improve the level of good cholesterol in the blood.

According to a 2013 study published in the American Journal of Clinical Nutrition, the component theobromine in dark chocolate is mainly responsible for its HDL cholesterol-raising effect.

The high level of antioxidants and flavonoids in dark chocolate prevent blood platelets from sticking together and keep the arteries unclogged. This in turn reduces the risk of heart attacks or strokes.

Eat 1 or 2 small pieces of dark chocolate with at least 60 percent cocoa on a regular basis.

6. Oatmeal

Having a bowl of oatmeal for breakfast daily is another easy way to lower your high cholesterol level. The high soluble fiber content in oatmeal helps lower LDL.

It reduces the absorption of cholesterol into your bloodstream. Fiber also fills you up quickly and helps you avoid mindless eating.

In addition, eating oats regularly is associated with a reduced risk of cardiovascular disease and Type 2 diabetes.

  • Eat a bowl of oatmeal for breakfast daily.
  • You can also add oatmeal to smoothies or use it in baked goods.

Additional Tips

  • Strive to maintain a healthy weight.
  • Quit smoking.
  • Exercise for at least 30 minutes, 5 days a week.
  • Avoid alcohol. If you drink, do so in moderation.
  • Eat a diet low in saturated fats.
  • Avoid fried or fatty foods and excessive carbohydrates and processed sugars.
  • Avoid foods that contribute to bad cholesterol, such as red meat, full-fat dairy products, egg yolks and processed foods.

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