Cholesterol is a type of fat in your blood that is produced naturally by your body. It is also found in some foods like eggs, offal (such as kidney and liver), and shellfish. However, your body needs some cholesterol for it to work properly.

When you have high cholesterol levels in the blood (also called hyperlipidemia) it speeds up the process of atherosclerosis. This is when plaque builds up in your artery walls, making them narrower. This makes it hard for blood to flow through them, and over time it can cause a heart attack or stroke.

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

• Oats – an easy way to lower your cholesterol is having a bowl of oatmeal or an oat-based cereal for breakfast. It will give you 1 to 2 grams of soluble fiber. Add some strawberries or bananas for an additional half-gram.

• Barley - like oats, barley, and other whole grains can help lower the risk of heart disease, mainly because of the soluble fiber they contain.

• Beans – beans are rich in soluble fiber too. It takes a while for the body to digest beans, so you feel full for longer after a meal. That is why beans are a useful food for those who are trying to lose weight. Beans such as navy and kidney beans, lentils, garbanzos, black-eyed peas, and many others. They are a very versatile food too.

• Eggplant and Okra – these two vegetables are low-calorie foods that are good sources of soluble fiber needed to lower your cholesterol.

• Nuts - some studies show that eating almonds, peanuts, walnuts, and other nuts is good for your heart. Eating 2 ounces of nuts a day can help lower LDL. Nuts also have essential nutrients that help protect the heart from diseases.

• Vegetable oils - Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

• Apples, grapes, strawberries & other citrus fruits – these fruits are rich in pectin which is a type of soluble fiber that helps lower LDL.
• Soy – eating soybean like tofu and soy milk helps lower your cholesterol.
• Fatty fish – consuming fatty fish like salmon 2-3 times a week can lower LDL. It replaces meat which has LDL-boosting saturated fats. It has omega-3 fatty acids that lower LDL.

There are no certain foods that can help you lower your LDL (“bad”) cholesterol, which causes a buildup of plaque in your arteries that leads to heart diseases, heart attacks, and stroke. But it is surprising to know that many foods that are delicious and easy to incorporate into your everyday meals can help lower your cholesterol to prevent certain diseases. Try to include these in your healthy diet. The more you add them, the more they can help lower your cholesterol. It is also best if you also cut down on saturated fat. Remember that it is important to focus on the quality of your diet because there is no single food that will help you lower your cholesterol. Try to include plant foods like vegetables, fruits, whole grains, legumes, seeds, and nuts in your diet to help manage your cholesterol and reduce the risk of heart disease.

NOI Kimberly Tanador, RND

References:

Foods that Lower Cholesterol

https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

Cholesterol-busting Foods

https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods

Foods to help lower the LDL

https://www.webmd.com/cholesterol-management/ss/slideshow-cholesterol-lowering-foods

Cholesterol

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol-healthy-eating-tips