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10 Foods That Lower Your Cholesterol

There are many foods that can help individuals with high cholesterol to reduce their levels and become healthier. A balanced diet of various elements is key to reducing one's cholesterol. These foods fit the diet of nearly anyone, whether vegetarian or not. Thus, eating for healthy cholesterol levels isn't difficult.

  1. Oatmeal

    • Full of soluble fiber, this morning meal reduces the cholesterol amounts that one's intestines absorb. A healthy daily dose of fiber is 10 g, which helps to lower low-density lipoprotein (LDL, or "bad" cholesterol) levels, and one's overall cholesterol.

    Fruit

    • Blueberries are a good way to control cholesterol because of their high amount of pterostilbene, which is a substance important for cholesterol control. An apple a day really does keep the doctor away as it prevents the hardening of the arteries and lowers one's cholesterol. Grapes, another cholesterol-controlling fruit, prevents free radical damage from LDL cholesterol. Lastly, strawberries help to cut the amount of low-density lipoproteins in the body that contribute to high cholesterol.

    Nuts

    • Nuts are great cholesterol-reducing foods. Almonds stall the cholesterol absorption in the body. Walnuts also help to lower cholesterol because of their large supply of different polyunsaturated fatty acids. Hazelnuts reduce LDL cholesterol due to their monounsaturated fats. According to laurelonhealthfood.com, a Penn State study reported that eating pistachios (as well as other nuts) significantly lowered LDL cholesterol levels in those tested.

    Salmon

    • Salmon and its omega-3 fatty acids help to reduce LDL cholesterol in the body. Two servings per week are recommended.

    Avocados

    • Avocados are full of unsaturated fats that reduce the levels of cholesterol in the body and also lower the risk of heart disease.

    Brown Rice

    • Oils present in brown rice reduce the body's cholesterol levels and provide a good source of fiber.

    Broccoli

    • Similar to oatmeal and apples, broccoli is full of soluble fiber and helps to control high cholesterol levels in the body.

    Whole Grain

    • Whole grain foods such as bagels, muffins, crackers and waffles decrease the risk of heart disease while helping to reduce high cholesterol. Five g of whole grain a day is recommended for high cholesterol patients.

    Beans

    • Full of soluble fiber (like many of the other foods that lower cholesterol), beans, whether eaten whole or in spreads such as hummus, help to reduce cholesterol.

    Yogurt

    • According to laurelonhealthfood.com, studies report that probiotics such as lactobacillus acidophilus found in live active-culture yogurt help to reduce cholesterol. Yogurt is also a low-calorie snack.

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