High cholesterol levels increase your risk of heart disease, which is why it’s important to eat well. Avoid foods that are rich in saturated fats and empty calories. Replace them with high-fibre foods and healthy unsaturated fats. Try to consume plant sterol-enriched spreads, yoghurt and milk, as well as oily fish two to three times a week (150 grams fresh or 100g tinned). Add these foods to your meals to help lower your cholesterol.
Oatmeal
Oats are a good choice for cholesterol reduction because they’re whole grain, a source of fibre and have a low glycaemic index. They also contain a type of soluble fibre called beta-glucan, which helps reduce LDL cholesterol by binding with it in the gut and excreting it from the body.
However, not all oats are the same. Be sure to choose rolled oats (also known as old-fashioned oats), steel-cut oats, or oat flour over quick-cooking oats or instant oatmeal products that have been processed into thin flakes and often contain added sugars and salt.
The best part about oatmeal is that it can be served with lots of other things like fruits, nuts, seeds and nut butter to add flavour, texture and nutrients. You can even use it as a base for soups, casseroles and curries. Just be careful about adding too much oats to your diet because the soluble fibre may slow down your digestion and cause bloating.
Fruits
The soluble fibre in fruits can cut your LDL cholesterol by binding it with the body’s excess levels and carrying them away. This can be especially beneficial if you have high cholesterol because it helps prevent the liver from producing more of this dangerous compound. Apples, bananas, berries and citrus fruits all contain this type of cholesterol-lowering fibre.
Leafy vegetables like broccoli and spinach are chock-full of soluble fibre, as well as vitamins, minerals and antioxidants to support heart health. Research shows that higher intakes of these veggies are associated with lowered cholesterol and improved cardiovascular risk factors, including blood pressure.
Nuts are a good source of dietary fibre, healthy fats and plant sterols. They’re also an excellent snack option because they’re filling, tasty and portable. Choose unsalted nuts and eat an ounce or two a day.
Nuts
Nuts and seeds (especially walnuts, brazil nuts, pistachios and hazelnuts) are rich in monounsaturated fats that help lower LDL cholesterol. They are also high in protein and fibre. Use them to replace foods that are high in saturated and trans fats (such as meat, full-fat dairy products and crisps) with healthy options like whole grains, fruit, vegetables and legumes.
Other foods that are rich in soluble fibre are barley, beans (black, pinto, kidney, mung), apples and pears. These foods contain beta-glucan, which helps to reduce cholesterol by binding to bile acids in the digestive tract. Aim for 3g of soluble fibre a day from these foods.
Eating foods that have plant sterols and stanols can also help to lower your cholesterol levels. They are found in plant-based oils, nuts, seeds, cruciferous vegetables, and whole grains. You can get sterols and stanols in fortified foods like mini yoghurt drinks, oat cereals, fat spreads, milk and some margarine.
Fish
The healthy fats in fish (especially salmon, tuna and mackerel) are good for your cholesterol levels. They contain omega-3 fatty acids that decrease total cholesterol, as well as triglycerides. Fish can be a great substitute for red meat because it provides the protein you need without saturated fats.
Another important food to add to your diet is nuts. Walnuts, almonds and hazelnuts have all been shown to increase HDL cholesterol while lowering LDL and triglycerides. You can sprinkle them on salads or use them as a snack between meals. Also, try adding chia seeds and flax to your diet. They can be added to your oats, yoghurt and pancakes.
In general, you want to replace the saturated fats in your diet with unsaturated fats. You can find these in whole grains, vegetables, fruits, nuts and beans/legumes. Soluble fibre can help lower cholesterol, too – eating more oats and brown rice for breakfast, curried lentils for lunch and turkey chilli for dinner are all good choices.
“Top 4 Foods That Cut Your Cholesterol” links to “Skip the Juicing – Enjoy Fresh Fruit and Vegetables.” This article advocates eating entire fruits and vegetables rather than juicing. It emphasizes fresh produce’s fibre, nutritional, and health benefits. This backlink encourages readers of the “Top 4 Foods That Cut Down Your Cholesterol” page to eat more fruits and vegetables for cholesterol management and overall health.
