8 Foods That Can Lower Your Cholesterol
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First, a refresher course: Your HDL (High Density Lipoprotein) is the "good cholesterol" and it should be high. Remember, "H is for high." Your LDL (Low Density Lipoprotein" is the "bad cholesterol and it should be low. Remember, "L is for low." Your total count also includes your triglycerides. According to the National Institutes of Health and the Mayo Clinic, your number should be less than 200 for optimum heart health. Fortunately, along with regular exercise, a diet rich in "super foods" can typically lower your count without medication.
Here are the top foods that will help combat high cholesterol. -
Oatmeal
This grain is a powerhouse! Researchers at the University of Toronto added oat bran to the already healthy diets of a group of female volunteers and saw the subject's HDL-cholesterol levels shoot up by more than 11 percent. Oatmeal is rich in soluble fiber that also lowers your LDL and inhibits some of the absorption of cholesterol into your blood. Treat yourself to 1 1/2 cups of cooked oatmeal and you'll be getting 6 grams of this miracle fiber. -
Barley
A United States Department of Agriculture study done in 2004 demonstrated that when barley is added to the American Heart Association diet, LDL-cholesterol levels can fall by up to 17 percent. And barley isn't just for soup anymore! This chewy grain can add its distinctively nutty flavor to hot and cold dishes such as curries, burgers, chilis, casseroles, pilafs, stews, salads, muffins, and pancakes. Get creative and enjoy the taste and texture of one of nature's best cholesterol-lowering foods. -
Fish
The famous "brain food" also helps to make your cholesterol count plummet. The secret ingredient? Omega-3 fatty acids.
Fatty fish are the best. Here's a list from the Mayo Clinic:
Mackerel
Lake trout
Herring
Sardines
Albacore tuna
Salmon
Halibut
Hint: Bake or grill your fish instead of frying with unhealthy fats. You can also take omega-3 or fish oil supplements, but the fish itself has plenty of other important ingredients such as selenium. -
Almonds
All nuts are good for you but almonds top the list. In 2005, researchers at Tufts University discovered that substances in almond skins keep LDL cholesterol from being oxidized and damaging the lining of blood vessels. These nuts are also storehouses of heart-healthy polyunsaturated fatty acids. The Food and Drug Administration recommends eating a handful a day of almonds or other nuts such as walnuts, hazelnuts, peanuts, pecans, and pistachios. Dry-roasted and unsalted versions are best. -
Olive oil
Olive oil has just the right blend of antioxidants to lower your LDL cholesterol without affecting your HDL. According to the Food and Drug Administration, about 2 tablespoons of olive oil a day in place of other fats will work wonders. Try sautéing veggies in it or using it as a dip for bread instead of spreading on the butter. This trick from the Mediterranean is a palate-pleaser as well as step in the right direction for heart health. Another idea is to use olive oil to baste meat. Choose extra-virgin varieties for the most benefits. -
Beans and lentils
The Annals of Internal Medicine reported in 2005 that LDL-cholesterol levels dropped nearly twice as far for those volunteers who added beans and lentils to a low-fat diet that also included extra servings of whole grains and vegetables. Lentil soup is a classic favorite, and beans are amazingly versatile as well as good sources of protein in the right combination with other foods. The rice and beans that go with your fajita in a Mexican restaurant are a perfect example of teaming up heart-healthy with the right amino acids. -
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Blueberries
The antioxidant in blueberries has been shown to lower LDL cholesterol. One study done in 2004 by the Agricultural Research Service had excellent results for volunteers who added this delicious fruit to their daily menus. Put some on your morning cereal or your lunchtime yogurt, or simply grab a handful for a mid-morning snack. Your heart will thank you! -
Avocados
The "alligator pear" is packed with monounsaturated fats that have been found to lower LDL cholesterol and raise good HDL. Guacamole is the archetypal avocado dish but you can eat this super food all by itself or use it in countless recipes for a creamy texture and a flavor boost. Tip: Buy avocados when they're slightly hard and let them ripen to peak perfection before using.
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