Can Eating Certain Foods Help Improve Your Cholesterol Levels? (2024)

Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple adjustments to your diet, along with exercise and other heart-healthy habits, can help you lower your cholesterol.

Oatmeal, oat bran and fiber-rich foods

Oatmeal contains soluble fiber, which lowers LDL (low-density lipoprotein) cholesterol, the "bad" cholesterol. Soluble fiber is also found in foods such as kidney beans, Brussels sprouts, apples and pears.

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to ten grams or more of soluble fiber per day will reduce your fatigueLDLcholesterol.

A serving of oatmeal or oat bran breakfast cereal provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you get even more fiber.

Fish and omega-3 fatty acids

Oily fish has high levels of omega-3 fatty acids, which can lower your triglycerides – a type of fat found in the blood. These acids can also help lower your blood pressure and lower your risk of developing blood clots. In people who have already had a heart attack, omega-3 fatty acids can reduce the risk of sudden death.

Omega-3 fatty acids have no effectLDLcholesterol levels, but can help lower and increase triglyceridesHDL, the good cholesterol. But because of the other heart benefits of these acids, the American Heart Association recommends eating at least two servings of fish per week. By baking or grilling the fish you avoid adding unhealthy fats.

The highest levels of omega-3 fatty acids are found in:

• Mackerel.
• The bridge.
• Tuna.
• Salmon.
• Trout.

Foods such as walnuts, flaxseed and canola oil also contain small amounts of omega-3 fatty acids.

Omega-3 and fish oil supplements are available. Check with your doctor before taking supplements.

Almonds and other nuts

Almonds and other nuts can improve blood cholesterol levels. Studies have shown that walnuts, which contain omega-3 fats, can help protect the heart and reduce the risk of heart attacks in people who already have heart disease. All nuts are high in calories, so a handful of nuts added to a salad or eaten as a snack is sufficient.

Avocado's

Avocados are a good source of nutrients, as well as monounsaturated fatty acids (MUFAs). Research suggests that avocado fiber can be improvedHDLcholesterol content and qualityLDLcholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease.

People often think of avocados in guacamole, which is often eaten with chunky corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.

Replacing saturated fats, such as those found in meat, withMUFA'sis part of what makes the Mediterranean diet heart healthy.

Olive oil

Try using olive oil in your diet instead of other fats. You can fry vegetables in olive oil, add them to a marinade or mix them with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when drizzling meat or as a dip for bread. Extra virgin olive oil also reduces the risk of heart attacks.

Foods with added plant sterols or stanols

Sterols and stanols are substances found in plants that help block the absorption of cholesterol. There are foods available that are enriched with sterols or stanols.

Margarines and orange juice with added plant sterols can help reduce thisLDLcholesterol. Adding 2 grams of sterol to your diet every day can help lower your blood pressureLDLcholesterol by 5% to 15%.

It's not clear whether foods containing plant sterols or stanols lower the risk of heart attack or stroke, although experts believe foods that lower cholesterol lower the risk. Plant sterols or stanols do not appear to affect levels of triglycerides or high-density lipoprotein cholesterol (HDL), the "good" cholesterol.

Whey protein

Whey protein, found in dairy products, may be responsible for many of the health benefits attributed to dairy. Studies have shown that whey protein, given as a supplement, reduces bothLDLand total cholesterol and blood pressure. You can find whey protein powder in health food stores and some supermarkets.

Other changes in your diet

To get the most benefit from these foods, other changes in your diet and lifestyle are required. One of the most helpful changes is limiting the saturated fat and trans fat you eat.

Saturated fats – such as those found in meat, butter, cheese and other full-fat dairy products – raise your total cholesterol. Reducing your saturated fat consumption to less than 7% of your total daily caloric intake can help your...LDLcholesterol by 8% to 10%.

Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are commonly used in margarines and store-bought cookies, crackers and cakes. Trans fats increase total cholesterol levels. The Food and Drug Administration banned the use of partially hydrogenated vegetable oils in processed foods sold after January 1, 2020.

March 7, 2024

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