Snack on nuts. Drizzle a little olive oil on your salad. Dine on salmon. Nibble some chocolate—guilt free!
These, and more, eating strategies can help lower "bad
guy" LDL cholesterol, maintain "good guy" HDL cholesterol, and help you
reduce your risk of heart attack and stroke.
What follows are Prevention's choices for the top
cholesterol-lowering foods. If you're already eating plenty of them,
keep up the good work. If you're eating more high cholesterol foods,
begin adding these alternatives into your diet today. For best results,
remember to include these foods as part of a well-balanced diet and
fitness plan.
From sweets to drinks, see all 12 foods that can improve your cholesterol.
1. Oats
If you’re looking to lower your cholesterol, the key may
be simply changing your morning meal. Switching up your breakfast to
contain two servings of oats can lower LDL cholesterol by 5.3% in only 6
weeks. The key to this cholesterol buster is beta-glucan, a substance
in oats that absorbs LDL, which your body then excretes.
2. Red wine
Scientists are giving us yet another reason to drink to
our health. It turns out that high-fiber Tempranillo red grapes, used to
make red wine like Rioja, may actually have a significant effect on
cholesterol levels. A study conducted by the department of metabolism
and nutrition at Universidad Complutense de Madrid in Spain found that
when individuals consumed the same grape supplement found in red wine,
their LDL levels decreased by 9%. In addition, those who had high
cholesterol going into the study saw a 12% drop in LDL.
3. Salmon & fatty fish
Omega-3 fats are one of the natural health wonders of the
world and have been shown to ward off heart disease, dementia, and many
other diseases. Now these fatty acids can add yet another health
benefit to their repertoire: lowering cholesterol. According to research
from Loma Linda University, replacing saturated fats with omega-3s like
those found in salmon, sardines, and herring can raise good cholesterol
as much as 4%.
4. Nuts
If you’re looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition,
people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1
month lowered their total cholesterol by 5.4% and LDL cholesterol by
9.3%. Almonds and cashews are other good options. However, while nuts
are heart healthy, they're also high in calories, so practice portion
control—1.5 ounces is about a shot glass and a half. Use a shot glass to
measure out your portion so you can see exactly how it looks.
5. Beans
Beans, beans—they really are good for your heart.
Researchers at Arizona State University Polytechnic found that adding
1/2 cup of beans to soup lowers total cholesterol, including LDL, by up
to 8%. The key to this heart-healthy food is its abundance of fiber,
which has been shown to slow the rate and amount of absorption of
cholesterol in certain foods. Try black, kidney, or pinto beans; each
supplies about one-third of your day's fiber needs.
6. Tea
While tea has become well known for its cancer-fighting
antioxidants, it is also a great defense against LDL cholesterol levels.
According to research conducted with the USDA, black tea has been shown
to reduce blood lipids by up to 10% in only 3 weeks. These findings
were concluded in a larger study of how tea may also help reduce the
risk of coronary heart disease.
7. Chocolate
Ah, the sweet side of a heart-healthy diet: This powerful
antioxidant helps build HDL cholesterol levels. In a 2007 study
published in AJCN, participants who were given cocoa powder had
a 24% increase in HDL levels over 12 weeks, compared with a 5% increase
in the control group. Remember to choose the dark or bittersweet kind.
Compared to milk chocolate, it has more than 3 times as many
antioxidants, which prevent blood platelets from sticking together and
may even keep arteries unclogged.
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