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5 Cholesterol-Lowering Foods You Need in Your Diet


5 Cholesterol-Lowering Foods You Need in Your Diet

 Approximately17.9 million people died from cardiovascular diseases (CVD) in 2019, representing 32% of all deaths worldwide. Having a high level of cholesterol especially “bad” LDL leads to an increased risk of serious health conditions such as heart disease, strokes, diabetes, and poor blood circulation. Your diet affects your cholesterol levels immensely in addition to other risk factors.

What is cholesterol?

It’s a waxy, fatty substance that develops in your cells. Apart from getting cholesterol from meat and dairy products, naturally, your liver also produces it. Cholesterol is necessary to help your body function, but eating excess cholesterol-rich foods is extremely unhealthy. To lower cholesterol, some foods provide soluble fibre that binds and flushes out cholesterol in the digestive system.


Here are the cholesterol-lowering foods you should add to your diet:

1.    Oats

With a delicious bowl of oatmeal or an oat-based cold cereal such as Cheerios, your breakfast will be a great push against high cholesterol. You can also enrich it with strawberries or a banana for more grams of soluble fibre. According to nutrition guidelines, you need to consume about 20 to 35 grams of fibre daily, with a minimum of 5 to 10 grams of soluble fibre.

2.    Fatty Fish

 Your menu should include eating fatty fish such as salmon, tuna, mackerel, herring, or trout every week, according to recommendations from the American Heart Association. These are omega-3 fatty acid-rich fish. They can help to improve your triglycerides, a cholesterol-like fat in the blood that is responsible for hardening arteries and blocking blood flow.


3.    Beans

Beans have an impressive amount of soluble fibre. It also digests after a while, delaying hunger and your next meal. No wonder, beans are great for folks on a weight loss journey. You can enjoy this soluble fibre-rich food in its variety of choices. They include navy and kidney beans, garbanzos, lentils, black-eyed peas, etc.

4.    Apples, Strawberries, Grapes, Citrus Fruits

An apple every day helps to keeps the heart doctor away! Apples, strawberries, grapes, and citrus fruits contain lots of pectins, a category of fibre research has shown to lower LDL cholesterol levels. They also contain high amounts of antioxidants such as polyphenols, which according to a study at the Ohio State University can help prevent LDL cholesterol from oxidizing. You shouldn’t allow your arteries to inflamed and clog due to causes you can prevent.

5.    Soy

If you’ve high cholesterol, begin eating more soybeans and foods containing soy such as tofu and soy milk which got highly touted as a great means of lowering cholesterol. Accordingly, soy has a moderate effect on cholesterol. For instance, consuming 25 grams of soy protein daily (2 1/2 cups of soy milk) can lower LDL by between 5 to 6 %. The same applies to consuming 10 ounces of tofu.

When it comes to lowering cholesterol, the types of food you eat are as important as the ones you should limit. Foods to avoid include sodium (salt) and alcohol as they add extra calories to your body, causing weight gain and heart diseases. Note that the cholesterol-lowering foods discussed above also help to improve your physical and mental health on many levels.







Photo of the Remarkables mountain range in Queenstown, New Zealand.

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