When we speak of lowering cholesterol, we are talking about the harmful LDL (low-density lipoprotein) variety. Your LDL cholesterol is the culprit for clogging your arteries and compromising your cardiovascular health. Foods that can help to lower this cholesterol are known as heart-healthy since they can protect your heart and its functioning. The term heart-healthy was developed by the American Heart Association.
Foods Rich in Omega-3 Fatty Acids
According to the Mayo Clinic, foods rich in omega-3 fatty acids can lower your harmful cholesterol while also increasing your helpful cholesterol level. Omega-3 fatty acids are found in cold water fish such as mackerel, herring, albacore tuna, lake trout and sardines. Salmon are particularly recommended since they contain the largest amounts of omega-3, according to the Mayo Clinic. A serving size is three ounces, or the size of a deck of cards. If you do not like fish, take a fish oil or omega-3 fatty acid supplement. Other foods rich in this essential fatty acid are ground flax seeds and sunflower seeds.
Foods Rich in Unsaturated Fats
Foods containing either monounsaturated and/or polyunsaturated fats are known for lowering cholesterol, according to the American Heart Association. The Mayo Clinic recommends eating walnuts, pecans, hazelnuts, peanuts, almonds and pistachios. A serving size is one palmful. Be certain to monitor your intake of nuts, though, since they are high-fat foods and an excess can cause weight gain. Snack on nuts instead of potato chips. Add nuts to your salad instead of croutons.
Choose plant-based oils such as canola, vegetable, peanut and sunflower seed. Use these in cooking and eating instead of shortening or butter.
Olive oil is recommended by the Mayo Clinic due to its capability of lowering harmful cholesterol while simultaneously not affecting your beneficial cholesterol. Saute vegetables in it, mix it with vinegar for a salad dressing or add it to a marinade.
Foods Rich in Soluble Fiber
Eating a variety of foods that are rich in soluble fiber can help lower your harmful cholesterol levels, states the American Heart Association. Soluble fiber helps to remove cholesterol plaque formations from your arterial walls. In turn, this lowers your LDL cholesterol level. According to the Mayo Clinic soluble fiber can "reduce the absorption of cholesterol in your intestines."
Whole grains are rich in soluble fiber. Whole grains include barley, whole wheat, brown rice, quinoa, kamut and miller. Oatmeal and oat bran are recommended by the Mayo Clinic due to their powerful cholesterol-lowering properties. Other foods containing soluble fiber include apples, pears, prunes and kidney beans.
Foods Fortified With Plant Sterols
Plant sterols can block the absorption of cholesterol into your bloodstream and can lower your harmful cholesterol level states. Foods fortified with plant sterols may help reduce your harmful cholesterol by 10 percent, according to the Mayo Clinic. Look for foods marked as plant stanol or sterol-fortified. Yogurt drinks, margarines and orange juice are some foods available. In order to reap the cholesterol-lowering effects, you need two grams of daily plant sterols, as cited by the Mayo Clinic.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- American Heart Association
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