40 Tasty Foods That Can Help You Lower Your Cholesterol
These must-buy supermarket staples massage your arteries naturally over time.
Sitting in your doctor's office being told that you have elevated cholesterol can feel like a big blemish on an otherwise good bill of health. But you aren't alone — according to the Centers for Disease Control and Prevention, nearly one in three Americans are plagued with high cholesterol, a risk factor that significantly plays into your prospects of developing heart disease in the long run. A diet high in cholesterol can also influence your risk of stroke, but presents no signs or symptoms beforehand, which is why strokes can feel so sudden and unexplained. How can you get ahead of the curve, you might ask? It's all about adding more foods that are rich in good sources of cholesterol — not all cholesterol is the same, in fact! — and finding foods that can cut how much cholesterol you're eating elsewhere.
First, a quick explainer: Cholesterol is a waxy substance that travels through your bloodstream, but not all of it is bad. HDL cholesterol (also known as. "good" cholesterol) actually sweeps away LDL cholesterol, or what's commonly referred to as the "bad" kind. A high LDL level puts you at risk for heart attacks and strokes because it can clog arteries with plaque, a condition called atherosclerosis. A blood test can determine whether you have high cholesterol, and your doctor may recommend exercise or medication in addition to a healthier diet.
While there is an optimized diet for hypertension and optimal cardiovascular health, lowering your cholesterol through your diet is actually pretty straightforward. It's all about doubling down on certain heart-healthy ingredients when possible. Adding more veggies, fruits, nuts, seeds, fish, and whole grains to your diet can help lower your levels and reduce plaque buildup. Try these heart-healthy foods for the best nutrition-based benefits.
Dark Chocolate
Dark chocolate is a naturally sweet treat you should feel great about; it contains more cocoa than other chocolate products, which provides higher amounts of flavonoids in each serving (a boon for your cardiovascular system!). A 2017 study published in the Journal of the American Heart Association found that eating dark chocolate (as well as almonds!) improved blood lipid profiles over time. Try to select a dark chocolate product that is at least 75% concentrated or higher, says Stefani Sassos, MS, RD, a registered dietitian with the Good Housekeeping Institute.
Strawberries
Polyphenols, which are plant-based compounds that naturally help to regulate your cardiovascular system, are found in high amounts in strawberries. Research has linked strawberries to a lower risk of heart disease due to their high polyphenol counts.
Okra
A low-calorie veggie that's perfect as a healthy weeknight side, okra is an especially heart-healthy soluble fiber. It's another good source of polyphenols, which fights inflammation naturally as part of a balanced diet.
Potatoes
A baked potato actually provides more heart-healthy potassium than a banana. Getting an adequate amount of this all-important nutrient can also lower blood pressure and reduce your risk of stroke and other cardiovascular diseases.
Tomatoes
Here's another potassium all-star, with vitamins A and C to boot. Tomatoes also contain the antioxidant lycopene, a compound linked to reducing LDL cholesterol levels in higher doses.
Tuna
Whether you go fresh or canned, eating at least two servings of tuna per week can help slow the growth rate of plaque, according to the American Heart Association. The omega-3 fatty acids found in fish can also decrease triglyceride levels, another risk factor for heart disease.
RELATED: The Best Canned Tuna to Make Your Favorite Sandwiches and Salads
Raspberries
With 8 grams of fiber in just a cup, raspberries can move your numbers in the right direction. Eating adequate fiber (at least 25 grams per day) decreases LDL levels and supports healthy digestion.
Black Beans
Black beans are even more fiber-dense, with 8 grams in a half-cup, 100-calorie serving. You'll get plenty of filling plant-based protein too.
Kale
Potassium, magnesium, antioxidants, fiber: Kale hits the heart-healthy jackpot. The minerals in cruciferous vegetables (including cabbage and Brussels sprouts) especially can counterbalance the effects of sodium, warding off hypertension.
RELATED: 30+ Quick and Easy Kale Recipes
Apples
Science agrees: An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol. That’s thanks to the phenolic compounds found in apple skins — a.k.a. the antioxidant compounds that promote healthy cellular function and proper blood flow.
Pecans
Pecans are chock-full of monounsaturated fatty acids, a type of fat linked with improving total cholesterol levels. Another benefit of these tasty tree nuts: Pecans are filled with plant-based antioxidants — including beta carotene and vitamin E — that protect cells from damage from chronic inflammation.
Sweet Potatoes and Squash
Sweet potatoes, butternut squash, parsnip, and other good-for-you tubers are lower in calories, filled with fiber, and chock-full of potassium and beta-carotene, both of which protect against heart disease.
Oats
Oats contain a type of soluble fiber called beta-glucan, which is linked with lowering LDL levels, according to the British Journal of Nutrition. It does this by absorbing water in your GI tract and removing excess saturated fat before it enters your bloodstream.
Lentils
Lentils are pulses, a.k.a. the dry edible seeds of certain crops (like beans, chickpeas, and peas). Pulses are just everywhere these days because they’re packed with plant-based protein and fiber, not to mention antioxidants, minerals, and B vitamins. All of those compounds help protect you from plaque buildup while optimizing blood flow and assisting your body in efficiently using the nutrients you consume.
Walnuts
Eating walnuts regularly was linked with a reduced risk of heart disease, according to data from the Nurses' Health Study. Eating as little as one serving of these nuts each week can lower your chances of cardiovascular disease by up to 19%! Consider swapping walnuts for croutons in salads and soups; add ‘em to breakfast cereal or yogurt; or nosh on walnuts with fruit to reap the cholesterol-lowering benefits.
Avocado Oil
Extracted from the pulp of the avocado fruit, avocado oil carries many of the same benefits; its loaded with heart-healthy monounsaturated fats which can help reduce high-blood pressure and cholesterol.
Flaxseeds
A great source of fiber, flaxseeds are also chock full of omega-3 fatty acids and lignans, which is another plant-based compound that can holistically lower your risk of stroke, per research published in Nutrition Reviews. These are all nutrients that the American Heart Association recommends for improving heat health. Plus, flaxseeds contain phytosterols which can help reduce LDL cholesterol in the body.
Herbs and Spices
Flavor foods with herbs and spices whenever you can. It’ll help you cut back on condiments high in saturated fat while maximizing flavor. Spices and herbs also pack antioxidants, which can help improve cholesterol levels when combined with veggies. Ones we love: basil, cilantro, rosemary, sage, ginger, garlic, tarragon, black and red chili pepper, mint, and oregano.
Avocado
Because they're rich in heart-healthy unsaturated fats and fiber, avocados can help reduce your risk of cardiovascular disease and stroke. Clinical trials have consistently found that eating avocados can lower your LDL cholesterol, with a beneficial effect on lipid and lipoprotein profiles.
RELATED: 20+ Amazing Avocado Recipes
Blueberries
Some studies have connected eating blueberries regularly with decreased blood pressure. That’s thanks to their circulation-boosting effect on blood vessels (otherwise known as "vasodilation"), which slows the rate of atherosclerosis.
