14 Foods to Lower LDL (Bad) Cholesterol

To curb cholesterol instead of flavor, there are certain foods that lower LDL, or bad, cholesterol. This is the cholesterol that causes buildup of placque in the arteries that can lead to heart disease, heart attacks, or a stroke. Many of the foods are delicious are easy and can be made for everyday meals without sacrificing the flavor or fun.

Indulge a Little in Dark Chocolate

Dark chocolate, which has flavonoids and anti-oxidants helps lower the LDL levels; but eat in moderation as chocolate is high in saturated fat and sugar. You can use dark or unsweetened cocoa powder in cooking for similar heart-healthy effects.

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Awesome Avocados

There are more to avocados than just guacamole. They give oleic acid – that lowers bad cholesterol in the bloodstream. Try adding a few slices to a turkey sandwich or to a salad. Avocado oil is also a great substitute for the sweet, subtle flavor which can be used instead of other oils used in cooking.

Raise a Glass to Red Wine

Red wine has resveratrol, which is found in red grape skin and prevents damage to blood vessels and reduces risk blood clots and lowers LDL. A glass of red wine is good at dinner but don’t overdo it.

Tea Time

Black and Green teas are powerful anti-oxidants that reduce cholesterol levels. However, Green tea has more anti-oxidant powerhouses and is made from unfermented leaves and is less processed. Just go easy on the cream and sugar.

Go Nuts For Nuts

High in polyunsaturated fatty acids, almonds, walnuts, and pistachios help reduce the LDL levels. Sprinkle them on salads, or eat straight from your hand as a snack. Choose a low-salt option (1.5 ounces a day) as they are high in calories; or eat 30 almonds (1/3 cup) daily.

Wholesome Whole Grains

Barley, oatmeal, and brown rice have lots of soluble fiber, which is a proven to lower LDL cholesterol and reduce absorption of cholesterol in the bloodstream. You can switch your regular pasta for a whole-grain version, or use brown rice instead of white. Top oatmeal with a high fiber fruit like apples.

Go Fishing

Fish like salmon, albacore tuna, sardines, and halibut, are rich in omega-3 fatty acids that reduce triglycerides in the blood. 8 ounces of baked or grilled fish a week, not fried, is best to keep it a healthy meal.

Versatile Olive Oil

A plant-based fat, olive oil is a better choice in lowering bad cholesterol than fats made from animals. It is great mixed with red wine vinegar, a garlic clove, and a little ground pepper as a salad dressing. If you want something different, braise vegetables like carrots or leaks in olive oil, or drizzle 3 tablespoons of the oil over vegetables in a baking dish, sprinkle a little herbs, cover with foil and bake at 375˚F. for 45 minutes.

Go Soy

Edamame, soy milk, and tofu are high in protein, so eating just 25 grams a day reduces cholesterol by 5 – 6%. You can snack on edamame, top off a bowl of cereal with soy milk, or substitute tofu for meat in stir fries.

Bountiful Beans

Rich in soluble fiber, black beans, kidney beans, and lentils binds cholesterol so the blood moves out of the body. Studies have shown that eating just 4.5 ounces of beans a day reduces LDL levels by 5%. For a variety of recipes, try Black Bean Burritos, dip veggies in hummus (Chickpeas) for an afternoon snack, or try Caramelized Onion and White Bean Flatbread. Beans are so versatile, the possibilities are endless.

Make a Fruitful Change

Pears and apples have a lot of pectin, the type of fiber that lowers cholesterol. Citrus fruits like oranges and lemons, as well as berries are also high in fiber. Try a Pear and Red Onion Gratin as a side dish or just grab a Citrus Berry Smoothie as you head out the door.

Eat Your Veggies

Eggplant and okra contain high amounts of soluble fiber and eggplants are high in antioxidants, but any vegetable will give fiber and nutrients that are good for you.

Fortified Foods

Natural chemicals like sterols that you get from plant foods help absorb less cholesterol. Foods like granola bars, yogurt, and orange juice have fortified plant sterols that reduce cholesterol levels by 6 – 15%. Just check nutrition labels to make sure you’re not getting too many calories.

References

• https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-lowering-foods
• https://www.medicinenet.com/lower_cholesterol_levels_with_diet_and_medication/article.htm