Foods that help lower cholesterol
Cholesterol serves some important functions in the body, but good health means keeping your levels in check. Choosing the right foods can have a real impact. Consider adding these cholesterol-busting choices to your diet to help keep your cholesterol at a healthy level.
Of course, diet alone isn't always enough to control cholesterol. Your doctor can help you determine if you might need to make further lifestyle changes, or if you might benefit from cholesterol-lowering medication.
Nuts
When you want a snack that's both satisfying and heart healthy, reach for a handful of almonds, peanuts, pecans, pistachios or walnuts. Nuts are a great source of polyunsaturated fat, which can help reduce cholesterol. Walnuts also contain lots of omega-3s. Eat them as a snack or add chopped nuts to salads, casseroles or even ice cream sundaes.
Oatmeal
Like beans, oatmeal helps lower cholesterol by packing a strong fiber punch. The American Dietetic Association (ADA) recommends eating 3 grams of soluble fiber each day to reduce cholesterol. One-half cup of oatmeal each morning is an easy way to get one-third of the way to that goal by the time you finish breakfast. But why stop there? You can also add oatmeal to breads and muffins, stuffing, ground meat for burgers or meatloaf and other dishes.
Fish
Good news for those who prefer surf over turf: Fish contain essential omega-3 fatty acids. Omega-3s help lower your risk for heart disease in numerous ways. One way is by reducing triglycerides. For the highest levels of omega-3s, opt for fatty fish such as albacore (white) tuna, herring, lake trout, mackerel, salmon and sardines.
Olive oil
Monounsaturated fats such as olive oil can help reduce bad cholesterol, especially when used in place of saturated or trans fats. Olive oil also contains omega-3 fatty acids and antioxidants, making it a great choice as your go-to cooking oil. Use it for sauteing vegetables or making marinades or dressings.
Beans
Whether you like black beans, garbanzos, pintos, red kidneys or other varieties, beans should hold a place of honor in a heart-healthy diet. They're packed with soluble fiber, which can help reduce your body's absorption of cholesterol. The ADA notes that eating one-half cup of pinto beans every day may reduce serum cholesterol by as much as 8 percent.
Fun fact
Cholesterol also comes from your body naturally for use in normal body functions.