13 cholesterol-lowering foods to add to your diet

Heart disease is the world's leading cause of death. People with high levels of bad LDL cholesterol, low HDL good cholesterol, and high triglycerides, are more likely to have heart disease. Diet has a strong impact on cholesterol levels in the body. Here are 13 foods that can lower cholesterol and improve other risk factors for heart disease.

1. Legumes

Legumes are a group of plant foods that include several types such as cowpeas, peas, and lentils. Legumes are high in fiber, minerals, and protein. Replacing some refined grains and processed meats in the diet with legumes may reduce the risk of heart disease.
A review of 26 studies found that eating 1/2 cup (100 grams) of legumes per day was effective in reducing bad LDL cholesterol by an average of 6.6 mg/dl, compared with a group of people who didn't eat the beans. bean type.

2. Avocados

Avocados are a particularly nutritious fruit. This fruit is a rich source of monounsaturated fats and fiber - two nutrients that help lower bad LDL cholesterol and increase good HDL cholesterol.
In one study, overweight and obese adults with high levels of bad LDL cholesterol, eating an avocado per day lowered their LDL cholesterol levels more than those who didn't eat avocados.
An analysis of 10 studies determined that using avocado as a substitute for other fats was associated with a reduction in total cholesterol, LDL, and triglycerides.

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3. Nuts

Nuts are an especially nutritious food, especially containing high amounts of monounsaturated fats. In particular, walnuts are rich in plant-based omega-3 fatty acids, a type of heart-healthy polyunsaturated fat. Additionally, almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body make nitric oxide, which helps regulate blood pressure.
Furthermore, some nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in the gut.
Calcium, magnesium and potassium, also nutrients found in nuts, can lower blood pressure and reduce the risk of heart disease.
In an analysis of 25 studies, eating 2 servings of nuts per day reduced harmful LDL cholesterol by an average of 10.2 mg/day.

4. Fatty fish

Fatty fish, like salmon and mackerel, are excellent sources of omega-3 fatty acids. Omega-3s help promote heart health by increasing good HDL cholesterol while reducing the risk of inflammation and stroke.
In a large 25-year study of adults, those who ate the most fish were least likely to develop metabolic syndrome, a cluster of symptoms such as high blood pressure and low levels of good cholesterol, HDL.
In another study in older adults, those who ate tuna or grilled fish at least once a week had a 27% lower risk of stroke. Fish is a staple of the Mediterranean diet, which has been studied extensively for its benefits for heart health. This benefit is thought to come from peptides found in fish protein.

5. Whole grains

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A review of 45 studies found that consuming three servings of whole grains daily can lower your risk of heart disease and stroke by 20%. The benefit may be greater when participants consume more than three servings of whole grains used for the study.
Whole grains keep providing more vitamins, minerals, plant compounds and fiber than refined grains. While almost all whole grains can promote heart health, two are particularly notable: Oats: Contains beta-glucan, a type of soluble fiber that helps reduce weight loss. cholesterol. Eating oats can reduce total cholesterol by 5% and bad LDL cholesterol by 7%. Barley: rich in beta-glucans and may help lower bad LDL cholesterol.

6. Fruits and Strawberries

Fruit is a popular food source in healthy diets to support heart health.
Many fruits are rich in soluble fiber, which helps lower cholesterol levels, encourages the body to get rid of bad cholesterol and curbs the production of cholesterol from the liver.
A type of soluble fiber called pectin, which lowers cholesterol by up to 10%, is found in many fruits including apples, grapes, and strawberries. The fruit also contains bioactive compounds that provide antioxidant and anti-inflammatory properties, thereby preventing heart disease and chronic diseases.

7. Dark Chocolate and Cacao

Cocoa is the main ingredient in dark chocolate. Research has verified that dark chocolate and cocoa can reduce bad LDL cholesterol. In one study, healthy adults who drank a cup of cocoa twice a day for a month saw a reduction in cholesterol levels. LDL went up to 0.17 mmol/l (6.5 mg/dl), while the participants' blood pressure readings also decreased and good HDL cholesterol increased.
Cocoa and dark chocolate can also prevent the oxidation of harmful LDL cholesterol in the blood, helping to prevent heart disease. However, chocolate is often a product high in sugar - negatively affecting heart health. Therefore, users should choose products that contain from 75% to 80% pure cocoa.

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8. Garlic

Garlic is an ingredient that has been used for centuries as a culinary and medicinal ingredient. Garlic contains various plant compounds, including allicin, the main compound that gives garlic its medicinal properties. Studies show that garlic lowers blood pressure in people with high blood pressure levels and may help lower total cholesterol, especially “bad” LDL cholesterol.

9. Soybeans

Soybeans are a legume with powerful heart health benefits.
Although research results on the effects of soy are inconsistent, recent studies have shown many positive results. An analysis of 35 studies found that soy foods lower LDL cholesterol and total cholesterol, as well as increase good HDL cholesterol.

10. Vegetables

Vegetables are a great source of fiber and antioxidants and are low in calories, helping to maintain a healthy weight. Some vegetables that are particularly high in pectin, along with cholesterol-lowering soluble fiber, include okra, eggplant, carrots, and potatoes. Vegetables also provide a rich source of plant compounds that provide many health benefits, including protection against heart disease.

11. Tea

Tea contains many plant compounds that help improve heart health. While green tea is the most popular, black and white tea have similar health benefits.
Two of the main beneficial compounds in tea include:
Catechin: Helps activate nitric oxide, important for blood pressure readings, helps inhibit cholesterol synthesis and absorption thereby preventing blood clots . Quercetin: May improve blood vessel function and help reduce inflammation.

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12. Dark vegetables

While all vegetables are believed to have benefits for heart health, dark green leafy vegetables are especially beneficial.
Dark leafy greens, like kale and spinach, contain lutein and other carotenoids, which have been linked to a lower risk of heart disease. Carotenoids act as antioxidants to scavenge harmful free radicals that can lead to hardening of the arteries.
Dark leafy greens can also help lower cholesterol levels by binding to bile acids and making the body excrete more cholesterol. One study found that lutein lowers levels of oxidized LDL cholesterol in the body and helps prevent cholesterol from binding to artery walls.

13. Olive Oil Essence

A 5-year study added 4 tablespoons (60 ml) per day of extra virgin olive oil to the diets of older adults. People in this study group showed a 30% reduction in the risk of cardiovascular disease, compared with the group who ate only a limited-fat diet without olive oil.
Olive oil is a rich source of monounsaturated fatty acids, which can help increase good HDL cholesterol and lower bad LDL cholesterol.

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Healthline.com Reference Article