Cholesterol is a lipid formed in the liver, that helps the body perform many necessary functions. Contrary to popular belief, there are good and bad cholesterol. HDL (high-density lipoprotein) cholesterol is classified as “good” cholesterol, as it helps eradicate “bad” cholesterol LDL (low-density lipoprotein) from the bloodstream. Increased levels of “bad” cholesterol can result in plaque buildup in the arteries, which increases risk of heart attack and stroke. Conversely, increased levels of “good” cholesterol can lead to lower risk of heart disease. Monitoring your cholesterol levels is vital to maintaining a healthy lifestyle. The good news is, keeping your cholesterol in check is attainable with a few simple changes to your diet. Here are a few cholesterol-lowering foods to consider.
Almonds
Nuts in general are powerhouse in helping to lower cholesterol, but almonds specifically work wonders in maintaining healthy cholesterol. Low in saturated fats, and high in lipid-lowering fibre, flavonoids, and unsaturated fats, almonds work double-time by raising healthy HDL cholesterol while simultaneously lowering unhealthy LDL cholesterol. Just don’t forget that these heart-healthy nuts pack a high-calorie punch.
Oatmeal
Whole grains are another important food to help lower cholesterol levels, because of their high fiber content. Oatmeal is one of the best whole grains to battle high cholesterol because it is a good source of beta-glucan, which is a soluble fiber that prevents the absorption of LDL cholesterol into the bloodstream. If you are intending to lower your cholesterol levels, think about introducing a hearty bowl of oatmeal into your morning routine.
Blueberries
Blueberries are packed with healthy chemicals such as antioxidants, vitamins, and polyphenols, but these plump, juicy berries also work hard to reduce cholesterol levels. According to Healthline, a 2-ounce serving of blueberries daily helped lower LDL oxidation by nearly 30 per cent in an 8-week study in people with obesity. Too busy to go to the grocery store? Not to worry – the health benefits of blueberries extend to fresh, frozen, or dried.
Avocados
Avocados are rich in mono-unsaturated fats, fiber, and plant sterols, which help to improve LDL cholesterol and also lower HDL cholesterol. Research suggests that adding 2 servings of avocado per week to your diet can significantly lower your risk of heart disease. Make yourself some heart-healthy treats such as avocado ice cream or chocolate mousse, or add them to salads, sandwiches or smoothies.
Chia Seeds
Chia seeds are well-known for their health benefits, but did you know they can also reduce bad cholesterol? High in soluble fiber and a compound called mucilage – a glue-like substance that forms when the seeds are moistened – Chia seeds help slow digestion, reduce blood sugar spikes and help you feel fuller longer. Some studies even suggest these miracle seeds can help lower your triglyceride levels. Chia is a great addition to overnight oats, yogurt, or cereal, but you can also make a healthy sweet-treat by adding milk of your choice and a bit of maple syrup.
Fatty Fish
Fish is an excellent source of protein that is high in healthy fats, such as Omega 3’s. Omegas are considered heart-healthy fats, due to their ability to slow the buildup of plaque in the arteries — thus lowering the risk of heart disease. Dieticians have long recommended eating fish twice a week for a healthy diet. Salmon, tuna, trout, mackerel, and sardines are all great choices. Enjoy them baked, grilled, or poached for added health benefits.
Green Leafy Vegetables
Get your greens in! With so many delicious leafy vegetables to choose from, you’ll never get bored of this nutritious side dish. Leafy greens are an excellent source of calcium, iron, and vitamins A, C, E, and K. Hearty greens have been known to prevent LDL cholesterol particles from adhering to artery walls, which can prevent clogged arteries and more serious concerns such as heart attack and stroke. Research suggests primarily plant-based diets can significantly improve cholesterol levels. Greens are a welcome addition to salads, sandwiches, pastas, stir-fries and soups, and can easily be hidden in sauces and smoothies for an added health boost.
Beans and Legumes
Beans and legumes are another cholesterol-fighting foods that are rich in soluble fibre, known to reduce LDL cholesterol levels. In addition to their cholesterol-lowering properties, beans are protein-packed and make an excellent substitution for LDL-rich red meat. Beans make a great addition to meatless Monday; vegetarian chili, anyone? They are also great as quick-and-easy side dishes or nutritious dips.
Jessica Gardner | Contributing Writer