Tasty Foods that Can Lower Your Cholesterol

Keeping your cholesterol levels in check is one of the best things that you can do to reduce the risk of developing heart disease. Very conveniently, you can do so by switching up some things in your diet. Reducing saturated fat and increasing fiber will help, along with adding these foods to your diet.

Avocado

The avocado is not only delicious, it is super healthy as well. A study published in the Journal of the American Heart Association found that adding an avocado to your diet each day can lower LDL levels almost twice as much as simply switching to a low fat diet can. The fiber and plant sterols in avocado might be able decrease the amount of cholesterol that is absorbed in the intestines. (LDL stands for low-density lipoprotein, and its levels can help predict the risks of developing heart disease.)

Oatmeal

Whole grain oats are a great source of soluble fiber, which is the type that helps to reduce the absorption of cholesterol in the body. One cup of oatmeal will give you about six grams of fiber, and you can bump this up by adding some fruit or some type of seeds or nuts on top. Walnuts for example contain polyunsaturated fats that help to wipe out bad cholesterol and keep the blood vessels happy.

Edamame

Edamame is a good source of fiber, soy protein, and healthy fats including omega-3 fatty acids that can reduce the levels of LDL in the body. Eat it as a snack fresh or even dried and salted for a crunchy snack.

Strawberries

Some researchers believe that strawberries might be able to reduce cholesterol thanks to its pigments called anthocyanins. A study published in the Journal of Nutritional Biochemistry found that eating two cups of strawberries every day for a month caused people’s LDL levels to drop significantly. It is unclear whether this really has to do with the anthocyanins or if it is due to the fiber, but either way it works.

Dark Chocolate

Dark chocolate contains flavonoids than can decrease the blood pressure and lower cholesterol. Just be sure to keep it as dark as possible to both get as many antioxidants as possible and reduce the amount of sugar you’re getting. The lighter a chocolate is, the more processing has been done which can mean added sugars and fats, which you don’t need.

Flaxseed

Flaxseed is a good source of omega-3 fatty acids, which can help to decrease inflammation in the body, improve the function of the blood vessels, and lower triglyceride levels. It’s easy to incorporate flaxseed into your diet by sprinkling it onto salads, into smoothies, or onto oatmeal or other cereals.

Dark Leafy Greens

Dark leafy greens bind to bile acids in the body that are made from cholesterol, which then helps to excrete them from the body. Try to get at least one serving of leafy greens in each day when you’re planning out your vegetable intake.

Garlic

Garlic has been shown to hep prevent cholesterol from building up in the arteries, which can lower the levels of the bad LDL cholesterol. Garlic has also been shown to lower the blood pressure. Add it into sauces and onto your vegetables for a tasty health boost.