High cholesterol sends many of our people to the doctor for medication. As they say, “Let thy food be thy medicine.” Here’s a list of 10 foods to help you lower your cholesterol naturally (you’ll be very happy about number 10!)
1. Oats
Black people have lower total cholesterol levels, but have higher LDL levels (lower density lipoprotein) than other races. LDL is the “bad” kind of cholesterol. Eating a diet rich in oats can lower your cholesterol by over five percent in just 6 weeks. Oats contain a substance called beta-glucan which absorbs LDL.
READ: 4 Green Smoothies To Sip Your Way To Lower Cholesterol
2. Red Wine
This is a win-win situation if you ask me. Drink a glass of red wine at happy hour, and also lower your cholesterol levels. A study found that the Tempranillo red grapes used to make red wine lowered LDL levels by nine percent. The study also found that participants with high cholesterol going into the study experienced a higher levels of decrease in their LDL levels (12 percent) after drinking red wine.
3. Salmon and Fatty Fish
Fish contains the almighty omega-3 fatty acids, the building blocks for successful muscle generation, and now for raising your good cholesterol levels (high-density lipoprotein or HDL) by as much as four percent.
4. Nuts
Go nuts for nuts if you’re trying to lower your total cholesterol and LDL levels.
A study revealed that people who ate 1.5 ounces of walnuts for 6 days out of the week lowered their total cholesterol levels by 5.4 percent and LDL by 9.3 percent. Nuts are a good tool for lowering your cholesterol, but are also high in calories so beware of going nutty.
5. Black Tea
Your morning trip to Starbucks won’t be the same. Drop that fatty caramel macchiato that you crave every morning and grab some black tea instead.
Black tea reduced blood lipids by 10 percent in just three weeks, according to a study by the USDA. This tasty drink is a powerful agent in fighting LDL.
6. Beans
The fiber in beans slows the rate and amount of absorption of cholesterol in certain foods. Add a half a cup of beans to the soup and watch those LDL levels lower by almost 10 percent.
The wonderful thing about beans is that you can always find at least one that you might like (pinto, kidney, or black, to name a few).
7. Olive Oil
This favorite marinade and topping on chicken, fish, vegetables and of course salads lowers LDL levels. Olive oil is rich in monounsaturated fatty acids that aid in the decrease of LDL in the body. Next time you’re about to grab vegetable oil off the shelf, switch it out for its healthy cousin, olive oil.
8. Spinach
You might’ve heard about the amazing lutein, the yellow pigment found in leafy green vegetables and eggs. This pigment is responsible for keeping your eyes healthy as you get older, and also for lowering your cholesterol. Lutein blocks all the cholesterol haters trying to attack your precious arteries.
9. Avocado
Happy hours are looking up. First, you have red wine coming in, blocking all of that bad cholesterol, and now you can have your chips and dip it, too.
Avocado contains a plant-based fat called beta-sitosterol that reduces the amount of cholesterol absorbed in your food. Don’t go too hard because avocados are high in calories.
10. Chocolate
Ladies, don’t go crazy, but chocolate is on the list. This delectable item contains an antioxidant that helps to build the good kind of cholesterol in your body.
Dark, bittersweet chocolate has three times the antioxidants as milk chocolate. The antioxidants inside dark chocolate keep your arteries from clogging and also your blood platelets from sticking together. Godiva, anyone?
FAQ: Cholesterol and Diet
What are the worst foods for high cholesterol?
Foods high in saturated fat or trans fat are the biggest culprits. These include fatty cuts of red meat, processed meats like bacon and sausage, full–fat dairy products such as butter and cheese, deep-fried foods, baked goods made with shortening, and packaged snacks that contain hydrogenated oils. Fast food meals often combine several of these in one serving, which can push cholesterol levels up quickly.
Are eggs bad for cholesterol?
Eggs contain dietary cholesterol, but for most people, they have less impact than foods high in saturated or trans fats. If your doctor recommends limiting them, consider using egg whites or plant-based alternatives.
Which drink can reduce cholesterol?
Green tea is often recommended because it contains catechins that may help lower LDL. Drinks rich in soluble fiber can also help, such as oat milk or smoothies with oats or chia seeds. Pomegranate juice and citrus juices may offer mild benefits due to their antioxidants. Water is always the baseline, since staying hydrated supports overall heart health.
Does coffee raise cholesterol?
Unfiltered coffee, such as French press or Turkish coffee, contains compounds that can raise LDL. Filtered coffee has a smaller effect. If you already have high cholesterol, switching to filtered coffee or cutting back can help.
