Diet can play an important role in lowering your cholesterol. Here are five foods that can lower your cholesterol and protect your heart. A few simple tweaks to your diet — like these points below, along with exercise and other heart-healthy habits — may be helpful in lowering your cholesterol.
1. Oatmeal, oat bran and high-fiber foods
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad,” cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you’ll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.Take Fiber Supplements: Just as fibers in food absorb all that bad cholesterol in your body, fiber supplements, like Metamucil and Citrucel, do the same thing. The more you take, the more effect it has on lowering your cholesterol. So, you should take three doses a day, one before each meal. You also can eat psyllium-enriched cereal. It will also keep your digestive system working well.
2. Fish and omega-3 fatty acids
Eating fatty fish can be heart healthy because of its high levels of omega-3 fatty acids, which can reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the risk of sudden death.The American Heart Association recommends eating at least two servings of fish a week.
The highest levels of omega-3 fatty acids are in:
- Lake trout
- Albacore tuna
You should bake or grill the fish to avoid adding unhealthy fats. If you don’t like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil.You can take an omega-3 or fish oil supplement to get some of the benefits, but you won’t get other nutrients in fish, such as selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
3. Walnuts, almonds and other nuts
Walnuts, almonds and other nuts can reduce blood cholesterol, along with blood sugar and insulin. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. Eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease. Just make sure the nuts you eat aren’t salted or coated with sugar. All nuts are high in calories, so a handful will do. To avoid eating too many nuts and gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.
4. Olive oil
Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.Try using about 2 tablespoons (23 grams) of olive oil a day in place of other fats in your diet to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Olive oil is high in calories, so don’t eat more than the recommended amount.The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that “light” olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.
5. Foods with added plant sterols or stanols
Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol. Margarines, orange juice and yogurt drinks with added plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.Plant sterols or stanols in fortified foods don’t appear to affect levels of triglycerides or of high-density lipoprotein (HDL), the “good” cholesterol. This may be something you haven’t heard a lot about, but you need to incorporate plant stanols into your diet. It is proven to lower your bad cholesterol. Plant stanols alone can lower your LDL cholesterol by as much as 15 percent. So, instead of butter, use Benecol, Puritan or another plant stanol spread. And you should use about four grams a day.
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All or Nothing?
It’s not all or nothing. Just using plant stanols can lower cholesterol by 15 percent. The more you do, the greater effect it will have. But it will be helpful to incorporate any of these foods into your diet. This is like using food as medicine. So, the higher the dose, or the more of these foods you eat, the more you can knock down your cholesterol level. And if you really change your diet, you can get your cholesterol down as much as you would with that pill or that statin.
Other changes to your diet
For any of these foods to provide their benefit, you need to make other changes to your diet and lifestyle.Cut back on the cholesterol and total fat — especially saturated and trans fats — that you eat. Saturated fats, like those in meat, full-fat dairy products and some oils, raise your total cholesterol. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. Trans fats raise low-density lipoprotein (LDL), the “bad,” cholesterol, and lower high-density lipoprotein (HDL), the “good,” cholesterol.
Replace Some Meat With Soy: Start replacing some of the meat you eat with soy. Eat a veggie burger instead of a hamburger, or use ground soy instead of ground beef. You should eat about two ounces of soy a day. That’s about the typical soy burger, or you can drink soy milk or eat edamame, Japanese baby soy beans.In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are key to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level low.