When it comes to controlling cholesterol levels, your food choices play an integral role. A nutritious diet loaded with the right foods can significantly improve lower cholesterol levels. Maintaining healthy cholesterol levels is essential for overall heart health and can prevent various cardiovascular diseases. Science has provided us with a wealth of knowledge about foods that can help improve lower cholesterol levels. In this article, we’ll explore the 10 best foods to lower cholesterol levels backed by science that you can incorporate into your diet to effectively improve lower cholesterol levels and promote a heart-healthy lifestyle.
Best Foods to Lower Cholesterol Levels
1. Oats:
Oats are a nutrient-dense food that can play a significant role in helping to improve lower cholesterol levels. This is largely due to a type of soluble fiber found in oats, known as beta-glucan. Beta-glucan helps reduce the amount of cholesterol absorbed into your bloodstream, particularly low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad cholesterol’ (1), (2).
A research review published in the American Journal of Clinical Nutrition discovered that consuming 3 grams of beta-glucan per day (roughly found in a single bowl of oats) could reduce LDL cholesterol by up to 10% (3).
In addition to their cholesterol-lowering properties, oats also have several other health benefits, such as regulating blood sugar and promoting feelings of fullness, which are important for overall cardiovascular health. Thus, the oats health benefits extend beyond just lowering cholesterol levels, making them a valuable addition to any heart-healthy diet.
2. Barley:
Barley is an underrated grain that offers a host of health benefits, including helping to improve lower cholesterol levels. This is primarily due to its rich content of soluble fiber, notably beta-glucan, similar to oats.
When consumed, beta-glucan from barley forms a gel-like substance in the digestive tract, which binds to bile acids (made from cholesterol) and removes them from the body (4). This prompts the liver to pull more cholesterol from the bloodstream to create new bile acids, thereby lowering overall cholesterol levels.
According to research published in the European Journal of Clinical Nutrition, consuming 3 grams of barley beta-glucan daily can decrease LDL cholesterol levels by approximately 7-10% (5).
Beyond cholesterol management, barley health benefits also include improved digestion (6), stabilized blood sugar levels, and an increased sense of satiety, all of which contribute to better overall cardiovascular health.
3. Nuts:
Nuts are a delicious and nutritious snack packed with heart-healthy fats, fiber, and plant sterols, all of which benefit cholesterol levels. They contain monounsaturated and polyunsaturated fats, which have been found to lower LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol levels, according to a report in the American Journal of Clinical Nutrition (7).
In particular, walnuts and almonds have been extensively studied for their cholesterol-lowering properties. A study published in the New England Journal of Medicine revealed that people who consume nuts regularly have a lower risk of dying from heart disease compared to those who don’t consume them (8).
In addition to their cholesterol-lowering effects, nuts health benefits include reduced inflammation, improved arterial health, and better blood sugar control, collectively contributing to overall cardiovascular health (9). So, enjoying a handful of nuts regularly can be an effective strategy to improve lower cholesterol levels.
4. Beans and Legumes:
Beans and legumes are powerhouses of nutrition with a plethora of health benefits, including the potential to improve lower cholesterol levels. They are rich in soluble fiber, which binds to cholesterol and bile acids in the digestive system and facilitates their excretion from the body (10).
A study published in the Canadian Medical Association Journal found that a daily serving of beans and legumes could decrease LDL (“bad”) cholesterol by up to 5%, thereby reducing the risk of cardiovascular disease (11). Additionally, the high fiber content in beans and legumes helps maintain a feeling of fullness, supporting healthy weight management (12).
Beyond improving cholesterol levels, beans and legumes’ health benefits include steady blood sugar control due to their low glycemic index, aiding in the prevention of type 2 diabetes. Regularly incorporating beans and legumes into your diet can, therefore, be a strategic approach to maintaining heart health and overall wellness.
5. Fatty Fish:
Fatty fish, such as salmon, mackerel, and sardines, are renowned for their heart health benefits, particularly for their ability to improve lower cholesterol levels. These fish species are packed with omega-3 fatty acids, a type of polyunsaturated fat which is essential for the body and has potent cholesterol-lowering properties (13).
According to a study in the American Journal of Clinical Nutrition, regular intake of omega-3 from fatty fish can lead to increased levels of HDL (“good”) cholesterol, while simultaneously reducing triglycerides in the bloodstream (14). This dual effect can significantly lower the risk of developing cardiovascular disease.
Furthermore, fatty fish health benefits extend beyond cholesterol management. Omega-3 fats also aid in reducing inflammation, preventing arrhythmias, and lowering blood pressure, all crucial factors for cardiovascular health (15).
So, incorporating fatty fish into your diet a few times per week can be an effective strategy to manage cholesterol levels and promote heart health.
6. Avocados:
Avocados are a unique fruit loaded with heart-healthy monounsaturated fats and fiber, making them a superb choice for those aiming to improve lower cholesterol levels. The monounsaturated fats found in avocados have been associated with reduced levels of LDL (“bad”) cholesterol and increased HDL (“good”) cholesterol (16).
In a study published in the Journal of the American Heart Association, it was found that consuming one avocado per day as part of a moderate-fat diet led to lower LDL cholesterol levels compared to a lower-fat diet without avocados (17).
Moreover, avocados are high in fiber, which can further help lower cholesterol levels by binding to cholesterol in the digestive system and removing it from the body.
The avocados health benefits extend beyond cholesterol management. They also contain antioxidants and potassium, which support heart health and help reduce blood pressure (18).
Including avocados in your balanced diet can, therefore, be an effective and delicious way to manage cholesterol levels.
7. Olive Oil:
Olive oil, especially extra virgin olive oil, is rich in heart-healthy monounsaturated fats, which have been shown to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol, contributing to improved lower cholesterol levels (19).
Research published in the New England Journal of Medicine has shown that Mediterranean diets rich in olive oil can significantly reduce the risk of heart attacks and strokes, attributed to olive oil’s effect on cholesterol levels (20).
Further, olive oil contains polyphenols, powerful antioxidants that help to reduce inflammation and protect LDL cholesterol from oxidation, a process that contributes to heart disease (21).
In addition to its cholesterol-lowering effects, the olive oil health benefits include improved arterial function, blood sugar control, and even potential anti-cancer properties. Therefore, incorporating olive oil into your daily diet can be a tasty and beneficial way to support heart health.
8. Garlic:
Garlic has been used as a medicinal plant for centuries and continues to be valued for its health benefits, including its ability to improve lower cholesterol levels. Allicin, a compound found in garlic, is credited for many of garlic’s therapeutic effects (22).
Research in the Journal of Nutrition demonstrates that garlic can have a significant impact on reducing blood cholesterol. It’s shown that regular consumption of garlic can lower LDL (“bad”) cholesterol by about 10-15%. The same study also indicated that garlic might help prevent LDL cholesterol from oxidizing, which is a key step in the progression of heart disease (23).
But the garlic health benefits extend far beyond cholesterol management. Garlic is also known for its antimicrobial, anti-inflammatory, and antioxidant properties. It helps lower blood pressure and supports the immune system, further contributing to overall cardiovascular health (24).
So, incorporating garlic into your meals can be an effective and flavorful way to improve lower cholesterol levels.
9. Green Tea:
Green tea, a staple in many Asian cultures, is acclaimed worldwide for its myriad health benefits, including its potential to improve lower cholesterol levels. The secret lies in its rich content of catechins, a type of antioxidant that has been found to reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol, according to a study published in the American Journal of Clinical Nutrition (25).
Furthermore, a meta-analysis published in the Journal of the American Dietetic Association found that consuming green tea significantly lowers total cholesterol levels, a critical factor in cardiovascular health (26).
In addition to its cholesterol-lowering effects, the green tea health benefits extend to improved brain function, fat loss, and a lowered risk of cancer. It also supports blood pressure control and blood sugar regulation, further bolstering heart health.
Including green tea in your daily regimen can, therefore, be a refreshing and beneficial way to manage cholesterol levels and support overall health (27).
10. Dark Chocolate:
Indulging in dark chocolate may feel like a guilty pleasure, but surprisingly, this delicious treat can play a part in improving lower cholesterol levels. Dark chocolate, particularly types containing 70-85% cocoa, is packed with flavonoids and antioxidant properties which promote cardiovascular health (28).
Research published in the Journal of Nutrition suggests that moderate dark chocolate consumption can reduce the oxidation of LDL (“bad”) cholesterol, lower total LDL for those with high cholesterol, and increase HDL (“good”) cholesterol. It is the oxidation of LDL cholesterol that leads to inflammation in arteries, potentially causing heart disease (29).
Moreover, the dark chocolate health benefits extend beyond cholesterol management. It can also reduce insulin resistance, a common risk factor for many diseases like heart disease and diabetes, and may help improve brain function (30).
So, treating yourself to a small amount of high-quality dark chocolate could be a delightful part of your strategy to manage cholesterol levels.
Remember, along with these foods, maintaining a balanced diet, regular exercise, and an overall healthy lifestyle is crucial for managing cholesterol levels. Always consult with a healthcare professional before making significant dietary changes. By integrating these food items into your diet, you’re taking a proactive step to improve lower cholesterol levels and boost your heart health.
