10 Unexpected Foods That Lower Bad Cholesterol (And Boost the Good Kind)
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Loading... - Levi Wilson
- 02 Aug 2022
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About one in every three deaths in the United States can be attributed to cardiovascular disease, according to the American Heart Association. That’s an average of one death every 38 seconds due to heart issues. High cholesterol can lead to various forms of heart disease, including heart attack and stroke, but the best way to combat it is simple: Follow a healthy lifestyle with a balanced diet and plenty of exercise. Here are 10 foods you can include in your heart-healthy eating plan that can help keep your cholesterol levels in check.
1. Oatmeal
Oatmeal contains soluble fiber that’s been shown to help lower cholesterol. Enjoy yours hot with a spoonful of natural nut butter and sliced banana—or cold, like in these blueberry-almond overnight oats.
2. Chickpeas
A study published in the Annals of Nutrition and Metabolism studied the effects chickpeas had on blood cholesterol in 47 adults. One group of adults added chickpeas to their diet, while a second group added wheat. After five weeks, the groups swapped for another five weeks. After researchers looked at the numbers, they found that after eating chickpeas, the participants had lower total cholesterol and LDL (or “bad”) cholesterol compared to when they included wheat in their diets.
3. Walnuts
“Reach for walnuts to help curb appetite and bring cholesterol down” says Dana Angelo White, registered dietitian, certified athletic trainer, and California Walnuts nutrition partner. White points out that “a meta-analysis from Harvard University that reviewed 13 different clinical trials showed that a diet supplemented with walnuts resulted in a significant decrease in total cholesterol and LDL cholesterol.” And if you’re worried the healthy fat from nuts might be too many calories, the same study suggests walnuts won’t contribute to weight gain or hinder weight loss goals. Some of White’s favorites ways to eat walnuts include trail mix, granola, smoothies, salads, and crunchy toppings for everything from grilled chicken to muffins.
4. Salmon
Fatty fish like salmon contain omega-3s called EPA and DHA that are known to help lower total cholesterol and triglycerides (or blood fat). Cold water fish like tuna and sardines also contain these omega-3s and can also help lower cholesterol.
5. Grapefruit
A study published in the Journal of Agriculture and Food Chemistry found that eating one red grapefruit a day helped lower LDL cholesterol and improve triglyceride levels. If you’re not a grapefruit fan, enjoy any type of citrus fruit, as they all contain soluble fiber, which has been shown to help reduce blood cholesterol levels. Read More...
