Oils, nuts, and other edibles can help slash the bad and bolster the good.
Often we read about foods we
shouldn’t eat when it comes to maintaining good cholesterol levels. And that’s important, because healthy cholesterol levels can translate to a reduced risk of heart disease and stroke. But did you know some foods can actually
help you achieve better cholesterol levels?
Soluble Fiber Foods
Soluble fiber carries LDL “bad” cholesterol out of the body and away from your blood vessels. “Eating foods high in soluble fiber is a great way to improve your cholesterol and lower your heart disease risk,” says Lori Mosca, MD, director of preventive cardiology at New York–Presbyterian Hospital, in New York City. Aim for between 5 and 10 grams of soluble fiber daily to help lower your LDL levels. Find it here:
Oats, hot or cold. There’s enough soluble fiber in 1 1/2 cups of oatmeal to lower LDL cholesterol if eaten daily. Try hot oatmeal or a bowl of cold oat cereal, such as Cheerios.
Barley. Loaded with soluble fiber, prepare barley as a side dish in place of rice, or add it to soups, stews, and casseroles.
Seeds. Psyllium and flaxseed are both rich in soluble fiber. Sprinkle some on yogurt.
Apples, oranges, and strawberries. Add chunks of fruit to salads, or eat alone as a healthy snack.
Dried peas and beans. Try to replace the meat in your meal once or twice a week with legumes, including soy protein.
Polyunsaturated and Monounsaturated Fats
Not all fats are created equal. While saturated and trans fats raise LDL cholesterol, polyunsaturated and monounsaturated fats may help to lower it. Enjoy:
Fish. Salmon, mackerel, sardines, and albacore tuna are high in a type of polyunsaturated fat called omega-3 fatty acids. Research has shown that eating fish can lower triglycerides, a blood fat linked to heart disease risk. Try to eat fish twice a week.
Nuts. Walnuts and almonds are high in monounsaturated fats and may help to raise HDL “good” cholesterol. Swap a handful of nuts for the less healthful fats in your salad, like those found in cheese and meat.
Vegetable oils. Olive, canola, and sunflower oils are high in healthful monounsaturated fats. Soybean, corn, and safflower oils are high in polyunsaturated fats.
Avocado. Mash avocados with herbs and a little olive oil for a tasty dressing that supplies monounsaturated fat.
Foods Fortified with Plant Sterols and Stanols
Some foods contain added plant sterols and plant stanols—substances taken from foods like corn and soy that can help prevent cholesterol from being absorbed by the body. Research shows that eating 2 to 3 grams of sterols/stanols daily can lower LDL cholesterol levels by as much as 15%. You can find added sterols and stanols in some brands of the following foods (look on their labels):
- Margarine
- Orange juice and other fruit juices
- Yogurt and milk
- Bread and cereal
