Figuring out what foods lower cholesterol can be a challenge. But whether you’re struggling with high cholesterol and would like to find ways to lower cholesterol, or would just like to maintain good heart health, the following suggestions can get you on the right track.
Fish for Compliments
Eating fish can help support healthy cholesterol by delivering omega-3 fatty acids. Omega-3s reduce triglyceride levels, which is a significant factor in your total cholesterol as well as an important measure of overall health.
One easy heart-healthy habit to start could be to swap out steak or hamburgers for low cholesterol foods like salmon or other fatty fish a few times a week.
You can support healthy cholesterol levels by eating 2 ounces of nuts every day. Nuts also have nutrients that protect the heart in other important ways.
You can get creative with ways to incorporate cholesterol lowering food like nuts into your diet. For example, consider replacing croutons in your salad with walnuts for a healthy low cholesterol recipe.
Advocate for Avocados
Avocados are a delicious cholesterol lowering food, and a source of nutrients as well as healthy monounsaturated fatty acids (MUFAs). Adding one of these delicious green fruits per day to a heart-healthy diet has been shown to help improve LDL cholesterol levels.
Try swapping out mayonnaise for a fresh avocado spread for a tasty, healthier treat.
Ode to Soy
Another way to help lower cholesterol is by eating soy. Consuming 25 grams of soy protein a day (10 ounces of tofu or 21/2 cups of soy milk) can lower LDL cholesterol.
Apples, grapes, strawberries, and citrus fruits are excellent foods that help lower cholesterol. They are rich in pectin, which is a type of soluble fiber that lowers LDL cholesterol.
Go for a Spinach
Spinach is rich in potassium, low in calories, and a good source of fiber, which provides bulk that fills you up faster and makes it one of the great foods to lower cholesterol. These benefits can also help you lose weight and reduce the risk of heart disease.
Enjoy The Good Oat Days
Oats are a good source of beta glucan, a form of soluble fiber that's been shown to help lower cholesterol levels. To get this benefit, you need to eat 3 grams of soluble fiber per day (about 1½ cups of cooked whole oats) as part of a diet low in saturated fat and cholesterol.
All of The Olive
Olive oil is another good source of MUFAs and a staple in many low cholesterol recipes. Just substituting 2 tablespoons (23 grams) of olive oil a day in place of other fats—like butter or salad dressing—in your diet can get you heart-healthy benefits.