Foods that Can Help Lower Your Cholesterol
by Samantha Coogan, MS, RDN, LD
According to the Center for Disease Control (CDC), 1 out of 3 Americans has high cholesterol. High cholesterol can be hereditary, but it can also be largely caused by diet and lifestyle choices, such as smoking. Here are some foods that can potentially help lower cholesterol levels, which is beneficial whether you’ve been diagnosed with high cholesterol or not, as it will also reduce the amount of plaque buildup in the arteries.
Beans – great source of soluble fiber, which binds with cholesterol to pull it out of the blood
Unsaturated fats (olive oil and flaxseed oil) – the best type of fat to directly lower LDL (bad cholesterol) and boost HDL (good cholesterol), according to the American Heart Association
Oats – another great source of soluble fiber
Lemons, oranges and apples – high levels of pectin (a gummy, binding, hard-to-digest carbohydrate found in the cell walls and skin of these fruits) may actually help lower cholesterol by 7-10%
Nuts – great source of omega-3 fatty acids and proven beneficial for heart health
Sterols and stanols (plant-based compounds that occur naturally in small amounts in many grains, vegetables, fruits, legumes, nuts, and seeds.) – block the body’s ability to absorb cholesterol
