This nutrient dense, fiber rich cereal is loaded with cholesterol lowering soluble beta-glucan. This special nutrient helps lower LDL, which is the bad cholesterol that is negative for our hearts. Eating oats everyday can reduce your risk of heart disease by 5-10%. So make sure to have a big bowl in the morning.
In a Japanese study, rats who were fed radishes for three weeks showed lower levels of the bad cholesterol, LDL and even a boost of the good cholesterol instead! The red coloring has an effect on this. Their red hue is due to anthocyanins which can help reduce inflammation and bad cholesterol.
Native to the Middle East, Kamut is a super high in protein grain that also offers a lot of fiber and healthy Omega- 3 fats. A study by the European Journal of Clinical Nutrition showed that participants who ate Kamut over refined wheat products, showed signs of reduced cholesterol and inflammation.
The naturally found chemical compounds in plant based products are incredible. These compounds can block the absorption of cholesterol from other foods, and stop it being taken into your bloodstream. They mimic cholesterol which tricks your body into thinking it’s already been absorbed, when really it’s a placebo.
This green veggie is full of soluble fibre. This fiber does wonders for bad cholesterol, as it helps the body naturally get rid of it without it all being absorbed into the bloodstream during digestion. It’s also full of micro nutrients which are great for overall health, such as vitamin C which is crucial for the immune system.
They’re not just good as the base for any dish. Red onions contain bio-active sulfur compounds, which not only help lower cholesterol, but prevent hardening arteries and help maintain healthy blood pressure levels. Studies have found that onions may increase the conversion of cholesterol to bile acids.
This sour fruit is a bit of a superhero. From helping to prevent wrinkles to lowering blood pressure, this fruit is great for our health. The pectin found in the Grapefruit could help lower total cholesterol and drop the LDL to HDL ratio, consider adding this fruit to your breakfast.
Lentils are known for being good for your heart. Researchers found that just eating 3/4 of a cup of cooked legumes (lentils) a day could reduce LDL levels by about 5% compared to similar diets without the lentils included daily. Lentils also have higher protein content, so make a great protein alternative for vegetarians and vegans.
This delicious fatty fruit is rich in heart-healthy monounsaturated fats that can help reduce cholesterol levels and decrease the risk of heart disease. They are also filling and satiating, meaning you’re less likely to eat more foods later in the day that have higher levels of cholesterol in them, like sugary snacks.
Ginger is a bit of a super food. Not only is it great for stomach aches, bloating and nausea, it also helps lower cholesterol. It reduces overall cholesterol in the body, including the LDL nasty cholesterol that causes heart disease. Add some ginger to your tea or cook with it in a stir fry to get the benefits every day.
That’s right, you can still have a sweet treat. Certain cocoa powders, found in dark chocolate, can help reduce LDL levels. The Flavanols found in cocoa powder have the ability to inhibit cholesterol absorption. To reap these benefits, be sure to grab a bar that has at least 70% cocoa powder.
Instead of that coffee in the morning that gives you the jitters, try a cup of green tea. This beverage is packed full of Catechin, which is an antioxidant compound that can help with metabolism upkeep but also help with the reduction of LDL cholesterol and increase the good cholesterol HDL.
Apple peels are super high in a soluble fiber known as pectin. Pectin helps your body excrete bad cholesterol more by latching on to it in the body and guiding it out of the digestive system. They are very accessible and most apples have the same level of nutritional value in them, so no need to fall for the expensive packaged apples.
The journal of nutrition found that patients who were at risk of heart disease could reduce their harmful levels of LDL cholesterol by 15% in as early as a month, if they ingested just 30 grams of ground flax seeds a day. Sprinkle flax seeds into smoothies or on top of oatmeal.
Fermented foods are some of the best types of foods to eat for health. Kimchi has a high level of Lactobacilli, which is often found in most fermented food. This micro bacteria helps lower the cholesterol levels by preventing cholesterol from being picked up in your bloodstream.
Extra virgin olive oil
An Italian study found that replacing corn oils with extra virgin olive oils helped reduce LDL levels in healthy individuals. Olive oil is also great for the rest of the body, including hair, nails and skin. Drizzle a teaspoon of this over your salad for a healthy boost and great flavor.
Recent research has discovered that consuming 47 grams of Edamame could reduce your bad cholesterol levels by 13%. Edamame are fresh tasting soybeans and can be snacked on for a great high protein alternative to other fattier snacks. They are high in fiber which can help with digestion and the reduction in absorption of cholesterol.
Omega-3 fatty acids are great for our health. Studies have found that adding chia seeds to the diet can help reduce harmful levels of LDL and also protect the heart. The best way to eat for a balanced diet it to have a ratio of Omega-3s to Omega-6s by 1:4, whereas the average American diet it 1:20.
Spinach is packed full of antioxidants including Lutein. This carotenoid can help lower levels of LDL and prevent inflammation. Spinach can also help with your artery walls by helping to prevent them clogging, therefore reducing blood pressure and heart risk, so make sure to add a handful to your morning smoothie.
A handful of almonds can be more than just a tasty snack. They have been found to reduce levels of LDL due to their unsaturated fatty acids and fiber content. Researcher David Jenkins MD found that in 27 people, those who ate two handfuls of almonds a day reduced their LDL cholesterol by 9.4%.
Eggplant is a versatile and low calorie veggie. It contains Chlorogenic acid, which is an antioxidant that can help prevent cancer and is also antibacterial. This acid can also help with reducing the bad cholesterol levels, helping to keep your blood pressure steady and heart disease risk lower.
Beans are full of soluble fiber, which really aids with digestion. This fiber also helps with the blocking of cholesterol absorption from the intestines to the bloodstream, preventing the LDL levels from building up to a harmful amount. Beans can be added to soups and salads for a healthy nutritional boost for your body.
Full of healthy fatty acids, salmon makes a delicious and healthy meal. The Omega-3s found in salmon help reduce the bad LDL cholesterol and can also be eaten instead of meat products, which especially red meats, have LDL boosting saturated fats in them. The healthy oils and fats found in salmon can also help with nail and hair strength.
Brazil nuts have polyunsaturated fatty acids which are great for the heart. They have LDL lowering abilities and a single serving can even show a dramatic difference in an adults’ health profile. They also contain high levels of Selenium, which is a compound important for the immune system and thyroid function.
Barley has a particular source of soluble fiber known as Beta-glucan. This fiber has cholesterol lowering abilities and can help stop most of the LDL cholesterol from our diets being absorbed into our blood streams. Barely also has vitamins and minerals that beneficial for our overall health.
Soy products don’t have a dramatic effect on cholesterol levels like other products on this list, however, it’s a great swap for those who are watching their cholesterol levels. Instead of dairy milk, swapping to soy can reduce LDL levels slightly, and making little changes here and there can eventually make a change to your health.
A study found that men who were suffering with high levels of cholesterol had their LDL levels reduced after eating 12 prunes daily for 8 weeks. Prunes have antioxidants and are great for digestion, which can help the body pass toxins from the body better and help prevent diseases.
Peanuts are a super tasty and versatile snack. They have high levels of monounsaturated fats which help reduce the bad LDL cholesterol levels. They also have a good amount of fiber which increases healthy digestion and the bodies natural passing of toxins. Toss some into stir-frys or on top of salads.
Crunchy and sweet and great with hummus. Carrots have high levels of Vitamin A and Beta Carotene, which is a great antioxidant and can help with protecting against chronic heart diseases. The pectin in the carrot skins is also super important for lowering bad cholesterol levels and in turn blood pressure too.
Mackerel is full of healthy fats and oils. Omega-3s found in the oily fish can help reduce overall cholesterol levels, especially the bad LDL. Mackerel is also easy to find in tins, and tinned mackerel can be just as beneficial as fresh so it’s easy to add to your diet.
Swap your starchier white potatoes for sweet potatoes. Sweet potatoes have lots of soluble fiber, which helps the body digest and prevent LDL cholesterol from being absorbed, which can gradually reduce your risk of heart issues. They also contain vitamin A which can benefit eye health.
Foods with added Sterols/Stanols
Sterols and Stanols are plant based chemicals that are similar in size and shape to cholesterol molecules. This means they can ‘replace’ the cholesterol, and prevent the actual cholesterol from being absorbed by the bloodstream. Foods like butter and yogurts produced with Sterol and Stanol are made to reduce LDL levels.
Walnuts are a great source of healthy unsaturated fats which can help keep your cholesterol levels in check. Another recent study also has claimed that walnuts can reduce the negative effects of the bad cholesterol molecules, which can help with already higher levels of LDL.
Tofu is a great alternative to include in your diet instead of fatty meats. The effects may not be as strong as fatty fish but if you’re wanting to try new things in your diet, soy products are the way to go. Harvard Health found that eating 25 grams of soy protein a day can help reduce LDL levels by 5-6%.
A study reported in the medical journal ‘Metabolism’ found that strawberries are great at naturally reducing cholesterol levels. Over 2.5 years, 28 subjects were followed and the group who had three cups of strawberries added to their diet plan showed a higher decrease in LDL levels than those who stuck to the low cholesterol diet without strawberries.
A side of tasty green peas can help out with your LDL levels. Peas have good levels of fiber and vitamins that are good for the body’s health. The fiber in peas are good at preventing cholesterol absorption and therefore reduce the risk of harmful cholesterol build up, reducing the risk of heart disease.
Grapes are sometimes called nature’s candy. Their crunchy skins have a compound called pectin. Pectin can lower overall cholesterol levels considerably by binding to cholesterol molecules, aiding it to be digested rather than absorbed. Add a bunch of grapes on the side of your breakfast for a healthy boost in the morning.
Garlic can be added to pretty much every dish. It contains a compound called Allicin, which can help lower blood pressure levels and can also lower bad cholesterol levels. Garlic itself is a great addition for its antibacterial effects, but for the cholesterol effects it’s best to consume a concentrated garlic supplement.
Refreshing and full of vitamins. Oranges contain Pectin, which is a super compound for helping to reduce cholesterol levels. They also have high levels of soluble fiber, preventing bad cholesterol absorption and reducing strain and blockages of the arteries due to high LDL levels. Eat an orange on your work break to easily include the benefits in your daily diet.
Also known as ‘ladies fingers’, which is sort of creepy. Okra is a crunchy veggie that has a unique gel called mucilage. This gel can prevent cholesterol from being absorbed after eating by binding to the cholesterol molecules and aiding it through digestion faster. It disposes of the waste cholesterol in the liver rather than the blood, preventing clogged arteries.