There are many types of fruit that can help lower cholesterol levels and reduce the risk of heart disease.
Berries: Blueberries, strawberries, raspberries and blackberries are rich in antioxidants called anthocyanins. These compounds have been shown to inhibit LDL oxidation, which can cause plaque buildup in your arteries.
Grapefruit: Grapefruit is one of the best sources of naringenin, a flavonoid that helps prevent fat accumulation in your liver and promotes healthy blood flow.
Pomegranate: Pomegranates contain ellagitannins, which are powerful antioxidants that may protect against heart disease by reducing inflammation and improving blood vessel function.
Apples: Apples contain phloridzin, a natural compound that inhibits cholesterol absorption from food by binding with bile acids in your intestines.
Here are 40 foods to lower your cholesterol.
1. Olive oil
2. Avocados
3. Nuts and seeds
4. Fish (including tuna, salmon, and trout)
5. Poultry (including turkey breast)
6. Beans (including black beans, garbanzo beans [chickpeas], and lentils)
7. Whole grains (including oatmeal, brown rice, quinoa and barley)
8. Fruits (including citrus fruits like oranges and grapefruit; berries such as raspberries and blueberries; apples; bananas; cantaloupe; peaches; watermelon)
9. Vegetables (including broccoli, spinach, carrots, sweet potatoes, tomatoes)
High cholesterol is a problem that many people have to deal with. It’s important to get your cholesterol checked and keep track of it over time, because it can be a sign of other health problems.
The good news is that there are plenty of ways to lower your cholesterol naturally. You don’t have to take statins or other medications for the rest of your life.
Here are 40 foods that can help lower cholesterol:
1. Avocado
2. Olive oil
3. Almonds
4. Walnuts
5. Oats
6. Green tea
7. Cherries (and their juice)
8. Kiwi fruit (and its juice)
9. Pomegranate seeds (and their juice)
10. Broccoli (and other cruciferous vegetables like cauliflower, cabbage and Brussels sprouts)
If you have high cholesterol, it’s important to know the foods that can help lower it.
High cholesterol is a common problem, affecting about one in three adults in the U.S. But it’s not something you have to put up with. A healthy diet and lifestyle can help lower your cholesterol level — along with other heart-healthy habits like exercising regularly and quitting smoking.
The good news is that there are a lot of foods that can help lower your cholesterol naturally. Here are 40 foods to try:
Avocados: Avocados are full of monounsaturated fats that help reduce bad cholesterol levels while boosting good cholesterol levels (1, 2).
Avocados are full of monounsaturated fats that help reduce bad cholesterol levels while boosting good cholesterol levels (1, 2). Walnuts: Walnuts contain alpha linolenic acid (ALA), which may benefit blood vessel function, lower triglycerides and increase HDL (“good”) cholesterol levels (3, 4).
Walnuts contain alpha linolenic acid (ALA), which may benefit blood vessel function, lower triglycerides and increase HDL (“good”) cholesterol levels (3, 4). Garlic: Garlic contains allicin compounds that may help reduce total LDL (“bad
High cholesterol is a risk factor for heart disease. It’s important to understand what causes high cholesterol, and how to reduce it.
The best way to know if you have high cholesterol is to get tested. If your total cholesterol level is 200 or higher (or your HDL, or good cholesterol, is less than 40), or if your LDL or bad cholesterol is 160 or higher, you may want to talk with your doctor about treatment options.
A diet that’s low in saturated fat and cholesterol can help lower your blood cholesterol level. You should also eat foods that are high in soluble fiber and omega-3 fatty acids. Reducing saturated fats may help lower LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol levels.
High cholesterol is a major risk factor for heart disease. If you have high cholesterol, you may want to reduce your intake of these foods that are high in saturated fat, trans fat and cholesterol.
These include:
butter, margarine and lard
butter substitutes, such as tub spreads and vegetable spreads
fried foods (including fried chicken)
potato chips, corn chips and other salty snacks
creamy sauces, gravies, candies and other sweets (especially those with coconut or palm kernel oil)