10 Unexpected Foods That Lower Bad Cholesterol (And Boost the Good Kind)
High cholesterol can lead to various forms of heart disease, including heart attack and stroke. The best way to combat it is simple: Follow a healthy lifestyle with a balanced diet and plenty of exercise. Here are 10 foods you can include in your heart-healthy eating plan that can help keep your cholesterol levels in check.
Toby Amidor is the owner of Toby Amidor Nutrition and Wall Street Journal best-selling author of Smart Meal Prep for Beginners, The Easy 5-Ingredient Healthy Cookbook, The Healthy Meal Prep Cookbook, and The Greek Yogurt Kitchen.
1. Oatmeal
Oatmeal contains soluble fiber that’s been shown to help lower cholesterol. Enjoy yours hot with a spoonful of natural nut butter and sliced banana.
2. Chickpeas
A study published in the Annals of Nutrition and Metabolism studied the effects chickpeas had on blood cholesterol in 47 adults. One group of adults added chickpeas to their diet, while a second group added wheat. After five weeks, the groups swapped for another five weeks. After researchers looked at the numbers, they found that after eating chickpeas, the participants had lower total cholesterol and LDL (or “bad”) cholesterol compared to when they included wheat in their diets.
3. Walnuts
“Reach for walnuts to help curb appetite and bring cholesterol down” says Dana Angelo White, registered dietitian, certified athletic trainer, and California Walnuts nutrition partner. White points out that “a meta-analysis from Harvard University that reviewed 13 different clinical trials showed that a diet supplemented with walnuts resulted in a significant decrease in total cholesterol and LDL cholesterol.” And if you’re worried the healthy fat from nuts might be too many calories, the same study suggests walnuts won’t contribute to weight gain or hinder weight loss goals. Some of White’s favorites ways to eat walnuts include trail mix, granola, smoothies, salads, and crunchy toppings for everything from grilled chicken to muffins.
4. Salmon
Fatty fish like salmon contain omega-3s called EPA and DHA that are known to help lower total cholesterol and triglycerides (or blood fat). Cold water fish like tuna and sardines also contain these omega-3s and can also help lower cholesterol.
5. Grapefruit
A study published in the Journal of Agriculture and Food Chemistry found that eating one red grapefruit a day helped lower LDL cholesterol and improve triglyceride levels. If you’re not a grapefruit fan, enjoy any type of citrus fruit, as they all contain soluble fiber, which has been shown to help reduce blood cholesterol levels.
6. Wild Blueberries
“One cup of wild blueberries offers about a quarter of the daily value of fiber and this fiber can help control your cholesterol levels,” says Amy Gorin, MS, RDN, a nutrition partner with Wild Blueberries of North America. Therefore, Wild blueberries can help your ticker in another way, too. “They’re packed with antioxidants—they offer more than double the antioxidants of regular blueberries. Eating a diet rich in antioxidants is connected with lower risk of heart disease,” Gorin explains. She loves to blend the berries into a wild blueberry smoothie with lavender or a wild blueberry lemon “nice” cream.
7. Olive Oil
This oil contains monounsaturated fat, which can help lower LDL cholesterol levels. Peanut and canola oil are other monounsaturated fats that you can use for cooking or as dressings. However, even though these oils are healthy, each contains 120 calories per tablespoon. As a result aim for no more than one tablespoon per person.
8. Beans
Black, pinto, kidney, and any other bean you like are especially high in soluble fiber which helps lower cholesterol. Enjoy beans in chili, bean soup, salads, and baked beans. Serve them in rice and beans, or blend them into a dip—the possibilities are endless.
9. Tart Cherries
A study published in the journal Food & Function found that folks who drank tart cherry juice had lower LDL cholesterol for instance, as a result those who drank a beverage with comparable calories and sugar. You can find dried tart cherries at the market in the dried fruit aisle. Add tart cherry juice to your heart healthy eating plan.
10. Oat Bran
The outer layer of the oat grain is called the oat bran. The soluble fiber it contains helps lower your cholesterol levels. You can find oat bran at your local grocery store. Add it to muffins, breads, pancake batter, and cookies. I like to swap ¼ cup of all-purpose flour in my baking recipes for the same amount of oat bran.
