Wouldn’t it be nice if you could let go of worrying about your cholesterol? Life is precious, with a bit of meal planning using foods to lower high cholesterol you can begin to think less about your cholesterol and more about enjoying life. In this post, we’ll look at 15 foods that are shown to help lower cholesterol. Eat more of these and watch your LDL (bad) cholesterol start to drop.
Fiber-rich foods- such as Barley, Bran and Oats
When it comes to lowering cholesterol, you want to trade in refined processed grains with whole grains that are kept intact and full of soluble fiber. Soluble fiber can support the reduction of cholesterol absorption into your bloodstream. Oats and bran, in particular, have been shown to reduce LDL, the bad cholesterol.
Try a bowl of steel-cut oatmeal for breakfast, add fresh fiber-rich fruit to sweeten such as berries.
Apples, Berries, Grapes, Bananas
Berries are rich in a variety of vitamins, minerals, and antioxidants, promoting overall good health. They are packed full of fiber and also known for helping to satisfy sweet tooths. Pectin is one type of soluble fiber and can help reduce cholesterol by as much as 10%
Beans- such as Black, Pinto Kidney, and Navy
Beans are packed full of soluble fiber and protein. Beans also support the lowering of blood sugar levels and promote healthy bacteria in the gut. They also help you feel fuller for longer after a meal because they take longer to digest, which can be an added benefit for weight loss. It’s better to opt for frozen or fresh beans when available rather than canned beans which can be high in sodium.
Fatty fish rich in omega-3 fatty acids help lower triglycerides. Fatty fish include including salmon, trout, sardines, tuna, and mackerel among a few others. Fatty fish is packed full of omega 3 fats, which help lower LDL levels. When possible opt for wild-caught over farm-raised.
Avocados are just packed full of nutrients. New research also suggests that an avocado a day can help lower cholesterols levels in overweight adults. Avocados are a great source of heart-healthy fats, high in antioxidants, and full of potassium and other vitamins. Avocados also help you feel fuller longer, which can help support weight loss.
Nuts- such as Walnuts and Almonds
Studies have shown nuts to be good for the heart. They are a good source of unsaturated fat, contain a good amount of fiber and other nutrients, all helping to lower LDL levels.
Try a few of these to make a great meal- like a bowl of steel-cut oatmeal with cinnamon, berries, bananas with a few almonds. Starting your day out with a breakfast designed to help lower your cholesterol will set a great tone for your entire day. The more you integrate fiber-rich whole foods and healthy fats into your diet, the faster you will begin to see your cholesterol levels drop, and the better you will feel about your body and health.
*Remember always to consult with your doctor on what foods are best for you.
Karla Kueber is a Certified Evidence Based EFT Practioner and Health Coach, with a double Masters Degree in Education. She works with people to overcome emotional eating, curb cravings, and overcome resistance to eating new healthy foods. You can learn more about ending the food struggle here.