Although cholesterol often gets a bad rap, it plays a role in a number of functions in your body, including hormone production, brain function and cell membrane protection. However, when excess low-density lipoprotein, or LDL, cholesterol accumulates on your artery walls, it leads to plaque formation that reduces oxygen and blood flow to your heart. This increases your risk for heart attack and cardiovascular disease. Incorporating certain foods into your daily diet can help remove cholesterol from your arteries.
Walnuts
Walnuts contain a high amount of healthy omega-3 fatty acids, which may reduce your cholesterol levels, according to a study conducted by researchers from the Hospital Clinic in Spain. Men and women with high cholesterol consumed either a Mediterranean diet, which consisted of healthy fats, vegetables and fruits, or a walnut-rich diet for four weeks. Scientists reported in the March 2004 issue of "Circulation" that those in the walnut group experienced significant reductions in total cholesterol and LDL cholesterol compared with those in the Mediterranean group.
Apples
Eating apples more often might have a positive affect on your cholesterol levels. Scientists from France investigated the impact of apples on cholesterol metabolism in rats. They observed that rats following an apple diet experienced decreases in LDL cholesterol compared with those adhering to a control diet, according to research published in the December 2001 issue of "Food Chemistry." Further research on humans remains necessary.
Tomato Juice
Tomatoes contain a high content of antioxidants, including lycopene and beta-carotene, which might have a cholesterol-lowering effect. Scientists reported in the December 2007 issue of the "British Journal of Nutrition" that healthy subjects consuming 400 milliliters of tomato juice and 30 mg of tomato ketchup per day for three weeks lowered their total cholesterol and LDL cholesterol levels compared with those not consuming tomato products.
Whole-Grains
Increasing your intake of whole grains, such as oatmeal, brown rice and whole-grain bread, may reduce cholesterol levels. Researchers from Provident Clinical Research discovered that overweight and obese adults consuming two portions of whole-grain oat cereal per day for 12 weeks significantly lowered their total cholesterol and LDL cholesterol compared with those consuming a low-fiber food, according to findings published in the February 2010 issue of the "Journal of the American Dietetic Association."
References
- "Annals of Internal Medicine"; Substituting Walnuts for Monounsaturated Fat Improves the Serum Lipid Profile of Hypercholesterolemic Men and Women. A Randomized Crossover Trial; D. Zambon et al.; April 2000
- "Food Chemistry"; Apple Favourably Affects Parameters of Cholesterol Metabolism and of Anti-Oxidative Protection in Cholesterol-Fed Rats; O. Aprikian et al.; December 2001
- "British Journal of Nutrition"; Tomato Juice Decreases LDL Cholesterol Levels and Increases LDL Resistance to Oxidation; M.L. Silaste et al.; December 2007
- "Journal of the American Dietetic Association"; Whole-Grain Ready-to-Eat Oat Cereal, as Part of a Dietary Program for Weight Loss, Reduces Low-Density Lipoprotein Cholesterol in Adults with Overweight and Obesity More Than a Dietary Program Including Low-Fiber Control Foods; K.C. Maki et al.; February 2010
Member Comments