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.
Heart-healthy breakfast: Banish bland oats with this Blueberry Almond Oatmeal recipe from Flat Belly Diet.
Heart-healthy breakfast: Banish bland oats with this Blueberry Almond Oatmeal recipe from Flat Belly Diet.
2. Red wine
High-fiber Tempranillo red grapes, used to
make red wine like Rioja, may actually have a significant effect on
cholesterol levels. 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.
Cholesterol-lowering dinner: Prepare this Red Wine with Chicken recipe any night of the week—only six ingredients required.
Cholesterol-lowering dinner: Prepare this Red Wine with Chicken recipe any night of the week—only six ingredients required.
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. Replacing saturated fats with omega-3s like
those found in salmon, sardines, and herring can raise good cholesterol
as much as 4%.
Omega-3-rich pasta dish: Become a fan of fish with this delicious Penne with Salmon and Roasted Vegetables recipe.
4. Nuts
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.
Satisfying snack: Sprinkle toasted walnuts onto this sweet yogurt parfait for an afternoon treat.
5. Beans
Beans are good for your heart. 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.
Heart-smart speedy supper: Get dinner on the table fast with this almost-instant black bean chili.
Heart-smart speedy supper: Get dinner on the table fast with this almost-instant black bean chili.
6. Tea
While tea has become well known for its cancer-fighting
antioxidants, it is also a great defense against LDL cholesterol levels. 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.
Better beverage: Swap out your latte for black tea twice a week, or add brewed tea to this frosty, tea-infused dessert.
Better beverage: Swap out your latte for black tea twice a week, or add brewed tea to this frosty, tea-infused dessert.
7. Chocolate
This powerful
antioxidant helps build HDL cholesterol levels. 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.
Guilt-free dessert: Whip up a batch of dark chocolate–covered strawberries for a heart-healthy treat.
Guilt-free dessert: Whip up a batch of dark chocolate–covered strawberries for a heart-healthy treat.
8. Margarine
Switch to a margarine with plant sterols, such as Promise activ or
Benecol, to help lower cholesterol. Plant sterols are compounds that
reduce cholesterol absorption. Women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
Side dish swap: Trade butter for Promise activ Light Spread in these whipped sweet potatoes.
Side dish swap: Trade butter for Promise activ Light Spread in these whipped sweet potatoes.
9. Spinach
This popular green contains lots of lutein, the
sunshine-yellow pigment found in dark green leafy vegetables and egg
yolks. Lutein already has a "golden" reputation for guarding against
age-related macular degeneration, a leading cause of blindness. Just 1/2 cup of a lutein-rich food daily also
guards against heart attacks by helping artery walls "shrug off"
cholesterol invaders that cause clogging. Look for bags of baby spinach
leaves that you can use for salads or pop in the microwave for a quick
side dish.
Superstar salad: Start your meal with this spinach and mandarin orange recipe.
Superstar salad: Start your meal with this spinach and mandarin orange recipe.
10. Avocado
Avocados are a great source of heart-healthy
monounsaturated fat, a type of fat that may actually help raise HDL
cholesterol while lowering LDL. And, more than any other fruit, this
delectable food packs cholesterol-smashing beta-sitosterol, a beneficial
plant-based fat that reduces the amount of cholesterol absorbed from
food. Since avocados are a bit high in calories and fat (300 calories
and 30 g fat per avocado), use them in moderation.
Heart-smart soup: Try a new spin on a chicken soup recipe. Add spices and creamy avocado for a Mexican flair.
Heart-smart soup: Try a new spin on a chicken soup recipe. Add spices and creamy avocado for a Mexican flair.
11. Garlic
Aside from adding zing to almost any dish, garlic has
been found to lower cholesterol, prevent blood clots, reduce blood
pressure, and protect against infections. Now research finds that it
helps stop artery-clogging plaque at its earliest stage by keeping
cholesterol particles from sticking to artery walls. Try for two to four
fresh cloves a day.
Very good veggie: Take a fresh spin on your basic green bean side dish by adding garlic and ginger.
Very good veggie: Take a fresh spin on your basic green bean side dish by adding garlic and ginger.
12. Olive oil
This common cooking ingredient can help your
health. Olive oil is full of heart-healthy monounsaturated fatty acids
(MUFAs), which lower LDL cholesterol—and have the welcome side effect of
trimming belly fat! Use it to make your own salad dressings, marinate
chicken and fish, or roast vegetables.
Perfect Pasta: Linguine pairs with tender scallops and crisp asparagus in a lemon and olive oil sauce for a healthy pasta dinner.