Although it is common, high cholesterol levels are dangerous and can lead to obesity heart attack or stroke over time. So if you just want to get your cholesterol under control, we don’t blame you—and your doctor is urging you to do the same.

If your cholesterol levels are stuck on the high side, you may be wondering what to do to lower them – and now is no time to start. Everything you need to know about cholesterol and the best foods to lower it, from avocados to chickpeas and lentils.

How does cholesterol work?

Cholesterol is a waxy substance in our body that clogs arteries if it is in excess. Your body produces cholesterol naturally, but when you eat too many foods that contain cholesterol, these can combine to create excess cholesterol in your body. And that’s when things can take a turn for the worst.

they said There are two main types of cholesterol: HDL, or high-density lipoprotein, and LDL, or low-density lipoprotein. HDL is known as “good” cholesterol because it works to remove LDL (“bad” cholesterol) from your arteries. So foods that are said to help maintain healthy cholesterol may increase HDL, lower LDL, or both.

Related: What are the worst foods for cholesterol?

Which foods are best for lowering cholesterol?

There is a long list of foods you can eat to help your cholesterol levels. Although no single food may be responsible for many heart attacks—Healthy foods You can definitely raise your standards to more acceptable standards. Elena Paravantesregistered dietitian nutritionist and author of the book Mediterranean Diet Recipes for Beginners “Foods rich in soluble fiber are very beneficial for cholesterol levels. Soluble fiber dissolves in water and turns into a gel-like substance. Other good choices are monounsaturated fats and foods that contain natural plant sterols, such as nuts and seeds.

Below we have included a list of the best foods to lower cholesterol.

Cholesterol-lowering foods

oats

“Oats can lower blood cholesterol levels because of their high beta-glucan content,” says Leann Poston, MD, MBA, M.Ed. Physician and contributor Invigor Medical.

Bran

Studies show that a A diet rich in brain It can lower high cholesterol levels.

Walnuts

Walnuts are rich in folate, vitamin E and healthy fats, says Poston. “In A Research When participants were asked to eat 392 grams of walnuts per week without any adjustments in their diet, the walnut-eating group improved diet quality and reduced total and LDL cholesterol levels.

Related: Can a broken heart cause real heart issues?

Soy sauce

Soy contains isoflavones that significantly lower serum total and LDL cholesterol levels.

Salmon

Salmon is a good source of omega-3 fatty acids, which can Low cholesterol levels.

Turnip

Considered a legume, chickpeas are full of fiber, which aids in weight loss Total cholesterol level.

Lentils

Another high-fiber food that can help lower cholesterol, b Harvard Health Blog.

Related: The Cleveland Clinic Heart Health Survey found some trends around heart health

Avocado

Studies Show that Avocado One day it lowers bad cholesterol levels.

Mackerel

Mackerel is an oily fish rich in omega-3 fatty acids, says Poston.

Grape fruit

Grapefruit contains soluble fiber pectin Studies say It lowers LDL cholesterol and is full of antioxidants.

Raspberries

Raspberries are low in fat and high in antioxidants and flavonoids, says Poston. “In one study, Strawberries significantly lower LDL cholesterol levels.

Dark chocolate

Contains dark chocolate flavonoidsA compound that lowers LDL and total cholesterol.

Egg plants

Eggplant, which is high in fiber, helps lower total cholesterol.

Carrot

Carrots help lower cholesterol by reducing cholesterol levels in the gut and seem to lower triglycerides — a bonus, it says. Keith JobEdD, RD, FAND, Associate Clinical Professor Emeritus, Department of Pediatrics at Albert Einstein College of Medicine in New York.

Flax seed

Amanda leftMPH, RD, LDN, registered dietitian, says, “Some studies suggest that the soluble fiber and alpha linolenic acid (omega-3 fatty acid) in flax seeds can help lower cholesterol levels.

Kale

“Kale prevents those bile acids from being reabsorbed, which helps lower blood cholesterol,” says Ayob.

Spinach

Spinach works in the same way as kale to lower cholesterol.

Whole grain bread

“Whole grain bread has more fiber than refined bread, so it helps lower cholesterol,” says Izquierda.

Extra virgin olive oil

Pour extra virgin olive oil from a spoon into a glass container.  Olive branches come from the left and right.  Some olive oil bottles are out of focus in the background.  Black olives are on the table and complete the composition.  The composition is on a rustic wooden kitchen table.  The main colors are gold, green and brown.  High resolution 42Mp studio digital footage taken with Sony A7rII and Sony FE 90mm f2.8 macro G OSS lens

Pour extra virgin olive oil from a spoon into a glass container. Olive branches come from the left and right. Some olive oil bottles are out of focus in the background. Black olives are on the table and complete the composition. The composition is on a rustic wooden kitchen table. The main colors are gold, green and brown. High resolution 42Mp studio digital footage taken with Sony A7rII and Sony FE 90mm f2.8 macro G OSS lens

EVO is a healthier oil than lard, butter or coconut oil, Ayoob says.

Related: What are the best and worst edible oils for heart health?

Apple

According to Poston, “Apple They are rich in polyphenols, fiber and cholesterol, all of which help lower cholesterol levels.

Almonds

One of the healthiest foods you can eat, nuts are low in saturated fatty acids and high in unsaturated fatty acids.

Kidney beans

“Many types of beans are full of soluble fiber,” says Ayoob. “Having 1/2 cup 3 times a week has been shown to lower cholesterol by 6-8%.”

Pinto beans

All beans have cholesterol-lowering power. “The decrease was mostly in LDL cholesterol—the ‘bad’ kind,” says Ayoob.

Black beans

Black beans are full of soluble fiber that lowers cholesterol.

Cannellini beans

Like kidney beans, cannellini beans contain a lot of cholesterol-lowering fiber.

Brussels Colt

A perfect “green vegetable” side dish, Brussels sprouts contain both fiber and antioxidants to lower cholesterol, says Ayoub.

Wine

The antioxidants found in red grape skins can help lower cholesterol and reduce inflammation, says Poston.

Added plant stanols

“These are like cholesterol-lowering herbs. Because they are structurally similar to cholesterol when eaten, they compete with cholesterol for absorption, which can lower blood cholesterol levels,” says Izquierda.

Blueberry

Blueberries contain antioxidants and pterostilbene, a compound that helps lower cholesterol and prevent inflammation, says Poston.

whey protein

Izquierda says, “Found in dairy products, whey protein supplements have been shown to provide many of the health benefits of milk, including lowering LDL and total cholesterol.

Quinoa

Quinoa is a good source of fiber, which has been linked to lowering cholesterol, says Izquierda.

Cashews

Although cashews are high in saturated fat, they help lower LDL cholesterol, says Poston.

Green tea

According to Ayoob, it’s loaded with a group of antioxidants called catechins, which are thought to be at least partially responsible for its cholesterol-lowering effects. Green tea.”

Pistachios

The phytosterols in pistachios help lower cholesterol by inhibiting dietary cholesterol, says Izquierda.

Broccoli

In the digestive system, soluble fiber Broccoli Combined with bile acids (made from cholesterol), it can remove cholesterol in the waste before it is absorbed, says Izquierda.

Orange

Oranges are an excellent source of plant sterols, which help lower cholesterol by inhibiting dietary cholesterol, says Poston.

Peanut

According to Izquierda, peanuts are a good source of cholesterol-lowering phytosterols.

Olive oil

Some sunflower oil is high in monounsaturated fat, which can help lower cholesterol and triglyceride levels when replaced with saturated fat, says Izquierda.

Next, here they are Warning signs of blocked arteries.

Sources

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