Top 15 Healthy Foods That Lower Cholesterol

Cholesterol-lowering fruits

What is cholesterol?

Cholesterol is a fat-like waxy substance produced by the liver to help in the formation of certain hormones, vitamin D and cell membranes. This article focuses on foods that lower cholesterol. Cholesterol does not dissolve in water and so cannot on its own move through the body.

Cholesterol is transported through the bloodstream by lipoproteins which are of two major forms namely: Low-density Lipoproteins (LDL) and High-density Lipoproteins (HDL).

LDL cholesterol is called bad cholesterol and builds up in the arteries, which may cause serious health conditions such as stroke or heart attack.

HDL cholesterol is known as good cholesterol and it helps to return the bad cholesterol to the liver where it is eliminated.

Cholesterol is a major aspect of heart health that is misunderstood by many people who believe that lowering cholesterol entails eating more of low-fat meals that have no flavor.

But avoiding all fats or foods containing cholesterol or strictly eating low cholesterol diet is not the answer to lowering high cholesterol naturally. However note that not all cholesterol containing foods are healthy.

The answer is balance and moderation. You can eat nutrient-dense foods that reduce inflammation and other healthy, cholesterol containing foods such as shellfish, sardines, cod liver oil, eggs, liver and other organ meats, and cheese.

It is worthy of note that all sorts of fruits, legumes, fish, vegetables, nutritious sources of fat, lean meat and whole grains are important foods that lower cholesterol levels, making it easier to eat diet that improves heart health.

Try reduce or avoid the intake of cholesterol rich but unhealthy fast foods, fried foods which are high in trans fats, desserts and processed meats.

Causes of high blood cholesterol

Over several decades dietary cholesterol was believed to be associated with a high risk of coronary heart disease which led to recommendation that daily cholesterol intake by healthy adults be limited to 300mg.

However, recent studies have shown that dietary cholesterol does not cause heart disease or stroke.

The liver produces most blood cholesterol. But it produces less cholesterol when you eat foods high in cholesterol. Therefore, dietary cholesterol has little or no effects on blood cholesterol.

Based on the available evidence concerning the misconception of dietary cholesterol and increased risk for heart disease and stroke, the current dietary restriction was removed from the most recent American dietary guidelines.

Poor diet is the major cause of high unhealthy cholesterol. Other factors that impact on the cholesterol levels include inactivity, genetics, hypothyroidism, stress and diabetes.

You know what? Most western diet is inflammatory in nature, thereby increasing LDL cholesterol and lowering HDL cholesterol.

But how?

Cholesterol is naturally present in our bodies and is required for the cells, hormones and nerves to function properly towards improved health and wellbeing. It occurs in the body in the form of fatty acids, also known as lipids that move through the bloodstream.

These lipids do not normally build up in the artery walls. But with increasing inflammation, LDL cholesterol accumulates in the walls of the arteries, which may form plaques and obstruct blood flow.

When cutting of blood flow occurs in the arteries supplying the heart and/or brain, it may lead to heart attack and/or stroke.

It goes without saying that without inflammation cholesterol cannot be as dangerous. Inflammation causes the stiffening and hardening of arteries known as atherosclerosis, which accompanies plaque deposits and in turn causes more inflammation.

The belief that high fat, high cholesterol diet might cause high cholesterol levels has been disproved in recent studies.

It is now clear that only people with the problem of proper cholesterol metabolism that may have high blood LDL cholesterol. Right now, there is no more dietary cholesterol limit in the dietary guidelines in many western countries.

It has been estimated that about three quarters of any population will remain healthy despite their consumption of more than 300mg of cholesterol daily.

If you consume plenty of healthy, high cholesterol foods, you will raise HDL cholesterol and increase the LDL/HDL cholesterol ratio, two important indicators of good health.

If you have high risk of heart disease, kindly limit your intake of saturated fats and cholesterol. But when there is no risk of heart disease, try and limit your intake of processed, junk food.

Research has shown that lowering dietary cholesterol has little or no impact on blood cholesterol compared to other dietary and lifestyle factors.

Diet plan regimens on lowering cholesterol naturally abound in bookstores and online. Remember the therapeutic lifestyle changes plan which is aimed at lowering high cholesterol by controlling weight, eating lower-fat diet and engaging in exercise.

The therapeutic lifestyle changes plan will help lower LDL cholesterol by about 30%. You can try the DASH Diet which is low in saturated fat and sodium, and is found to lower high blood pressure.

At this juncture, you may want to know the healthy foods that lower your cholesterol levels.

Here are top 15 healthy foods that lower cholesterol:

Cholesterol-lowering green vegetables

Green vegetables

Green vegetables are anti-inflammatory, nutrient dense and contain antioxidants. They have abundant phytochemicals and combat free radical damage.

Green vegetables keep arteries healthy and flexible and slow down the aging process. Many dark leafy greens such as kale and spinach are low in fat, help prevent cholesterol buildup in the walls of the arteries and protect against heart attacks.

All vegetables including onions, beets, cabbage, artichokes and broccoli which protect heart health and are high in dietary fibre, are a good choice.

Nuts

Nuts are high in monounsaturated and polyunsaturated fats. They are also a good source of dietary fibre. Almonds, for example are rich in plant-based compounds – antioxidant flavonoids which improve reduce inflammation and improve artery health.

Other nuts high in monounsaturated and polyunsaturated fats include cashew, walnuts, hazelnuts and pecans.

Studies have shown that nuts lower bad LDL cholesterol in people with diabetes and high cholesterol (6). Nuts help to fight weight gain, obesity, and prevent cholesterol plaque buildup in the walls of the arteries.

Flaxseeds

Flaxseeds are an important source of omega-3 fatty acid known as alpha-linolenic acid. They are the richest source of hormone balancing lignans.

Flaxseeds are high in dietary fibre which helps with detoxification, weight loss and supports gut health. They are healthy foods used in bread, houmous, bread and soup recipes.

The soluble fibre content of flaxseeds helps to confine cholesterol and fat in the digestive system to prevent their absorption. Bile gets excreted through the digestive system, and as the body makes more bile, it uses up excess blood cholesterol and therefore lowers the overall cholesterol.

You can use flaxseeds on yogurt, oatmeal or in baked goods. You can also blend them into smoothies.

Avocados

Avocados are a major source of heart-healthy monounsaturated fats. This type of fat helps to elevate HDL cholesterol and lower LDL cholesterol.

Avocados are also high in soluble fibre and magnesium. They provide anti-inflammatory phytochemicals such as lutein, glutathione and beta-Sitosterol; and stabilize blood glucose levels.

Avocados can be prepared as delightful avocado recipes

Olive oil

Olive oil is an anti-inflammatory ingredient that contains monounsaturated fatty acids that are heart healthy and help to lower LDL cholesterol.

You can add extra virgin olive oil to sauces, or use some to make salad dressings, or use as a flavor boosting condiment for marinades or stir fries.

Cholesterol-lowering beans

Beans and Legumes

Beans are rich in dietary fibre, and dietary fibre is known to slow the amount and rate of cholesterol absorption. Beans also contain certain essential trace minerals and antioxidants that promote healthy circulation.

You can eat highly nutritious black beans, mung beans, kidney beans, chickpeas and many other varieties. They can be included in hummus, salad and soup.

Gluten-free whole grains

Whole grains are an excellent source of fibre and significant contributors to better heart health. Remember, however, that gluten is a common cause of sensitivity reactions in the body.

Therefore, you are advised to eat gluten free grains such as buckwheat, rolled oats, amaranth and quinoa. These foods are digested easily and provide plenty of nutrients. Gluten-free whole grains can be used in the same ways as wheat flour or wheat.

Oats, for example, are highly nutritious, and contain beta-glucan which helps in the absorption of cholesterol and hence an improvement of heart health.

Salmon

Salmon is a major source of omega-3 fatty acids which are naturally anti-inflammatory. Salmon’s nutritional value has been associated with lower rates of depression, cognitive disorders and heart disease.

Fatty fish such as herring, sardines and mackerel are also some of the best sources of omega-3 fatty acids.

Salmon and these fatty fish not only lower cholesterol but also increase HDL cholesterol and support better functioning of the brain and a healthy weight.

Green tea

Green tea is a good source of anti-oxidants and popular for its use as anti-aging beverage. Green tea prevents the rise of LDL cholesterol levels and helps improve heart health.

Studies have shown that consumption of green tea helps to lower blood pressure, improve brain function, reduce inflammation associated with arthritis, reduce atherosclerosis, improve bone density and reduce the risk of heart disease (8).

Turmeric

Turmeric contains curcumin, an active ingredient that has been found to prevent inflammatory diseases such as cancer, arthritis, ulcerative colitis and heart disease.

Think of turmeric as an important spice that helps to fight inflammation. Turmeric helps to improve immune health, kill free radicals, prevent blood clots formation, balance hormones, lower cholesterol, and fight viruses.

Chia seeds

Chia seeds are high in omega-3 fatty acids, soluble and insoluble fibre. Though originally grown in South America, chia seeds are found all over the world, and are popular for their high nutritional value.

Chia seeds are gelatinous and provide nutritious boost to recipes as thickening agents. They are commonly included in vegan diets.

The soluble fibre content of the chia seeds prevents cholesterol absorption in the digestive system which leads to the accumulation of cholesterol in the blood.

The excess blood cholesterol is then used up by the body as it makes more bile for elimination, thereby lowering the overall cholesterol.

Sweet potatoes

Sweet potatoes are high in anti-oxidants and vitamins, and provide artery-sweeping fibre with high filling quality.

Sweet potatoes are low in calories, high in potassium and low on the glycemic index. So, they help to maintain blood glucose, and not let it spike.

Sweet potatoes can be made into sweet potato pie and vegetables, root mash, or baked and slathered in butter.

Okra lowers cholesterol

Okra

Okra is rich in dietary fibre and contain vitamin C, and essential trace minerals including magnesium and potassium. It also works to lower blood glucose and cholesterol.

You can add a few servings of okra to your diet to help you balance blood glucose, prevent against heart disease, and maintain a normal LDL cholesterol range.

A study on a mice revealed a reduction in cholesterol levels, blood glucose and triglycerides after treatment with okra extract. 10.

Garlic

Garlic has been a subject of numerous researches as a heart healthy ingredient. Raw garlic has antiviral, immune-boosting, anti-oxidant, antidiabetic and anti-inflammatory properties, and has been found to reverse diseases.

Garlic lowers cholesterol, prevent blood clots, prevent infections, and reduce blood pressure. Therefore, try and use garlic every day. Garlic can be included in marinades, roasted veggies, soups and sauces.

Persimmon fruit

Persimmon fruit is rich in anti-oxidants and fibre, and lowers cholesterol level. There are many heart-healthy benefits of this fruit as shown in recent years by research.

Research has shown that regular consumption of persimmon over 12 weeks period will significantly reduce LDL cholesterol levels.

Persimmon fruit occupies a top spot on the list of foods that lower cholesterol levels. So to improve your heart health, ensure you eat this fruit that is also known as the divine fruit.

It may interest you to read more about most of these healthy foods and many more.

Final thoughts on healthy foods that lower cholesterol

It is important to note that there are many ways of increasing your intake of cholesterol-lowering foods. You can start with green tea chicken soup, sweet potato hash, mango avocado salsa, chocolate avocado mousse, black bean quinoa salad or raw veggie salad with olive oil.

These are heart-healthy recipes that help you lower your cholesterols. However, note that you have to combine these recipes with healthy lifestyles including regular physical activity and healthy dietary practices to improve your heart health.

Not making lifestyle changes including eating habit and depending on superfoods that lower cholesterol will remove the full benefits of cholesterol-lowering diet.

Reduce stress levels, increase your intake of whole foods, stop eating ultra-processed foods, quit drinking and smoking, and exercise regularly, so that you can control your cholesterol levels and improve your heart health.

Cholesterol is naturally occurring and essential for good health. High blood cholesterol can cause atherosclerosis and heart attack or stroke.

Therefore, cholesterol levels can be reduced naturally without medications by eating healthy foods that lower cholesterol and limiting intake of cholesterol-raising foods such as pre-packaged foods, processed oils and sugar.

Was this post helpful? Kindly share your thoughts in the comments section!