Cholesterol often gets a bad rap, but it's involved in several key functions in the body, including vitamin D synthesis and hormone production. Excess low density lipoprotein, or LDL, cholesterol increases the risk for heart disease and stroke by damaging arteries and blocking blood flow to the heart. On the other hand, high density lipoprotein, or HDL, cholesterol helps remove excess LDL cholesterol from artery walls. Research indicates that changing your dietary habits can help lower cholesterol levels in the body.
Nuts
Research reported in the May 2010 issue of the "Archives of Internal Medicine" found that subjects consuming 67 g of nuts experienced decreases in total cholesterol and LDL cholesterol. Include nuts such as walnuts, almonds and pistachios in your diet to lower cholesterol levels.
Soy Protein
In findings published in the February 2005 issue of the "American Journal of Clinical Nutrition," scientists concluded that soy protein containing isoflavones is effective for reducing total cholesterol and LDL cholesterol levels in men and women. Soy protein foods containing isoflavones include soybeans, soy nuts, soy protein powder and tofu.
Soluble Fiber Rich Foods
Increasing your intake of soluble fiber from foods, such as apples, blueberries, whole grains, beans and grapefruit, might improve cholesterol levels, according to research reported in the January 1999 issue of the "American Journal of Clinical Nutrition." Researchers found that soluble fiber was associated with significant decreases in total cholesterol and LDL cholesterol.
Orange Juice
Orange juice contains antioxidants called flavonoids, which might benefit cholesterol levels. In research reported in the November 2010 issue of the journal "Nutrition Research," researchers found that patients consuming orange juice for 60 days experienced decreases in LDL cholesterol compared to those consuming a placebo.
References
- Science Daily: Eating Nuts Associated With Improvements in Cholesterol Levels
- PubMed.gov: Meta-Analysis of the Effects of Soy Protein Containing Isoflavones on the Lipid Profile
- American Journal of Clinical Nutrition: Cholesterol-Lowering Effects of Dietary Fiber: A Meta-Analysis
- Nutra Ingredients: Concentrated Orange Juice May Benefit Cholesterol Levels
