10 Foods that Fight High Cholesterol: What to Eat and Why
- Legumes (like beans, lentils, and peas):
- They have a special kind of fiber that can stop cholesterol from going into your blood.
- Eating legumes can help you feel full for a longer time and reduce the calories you eat.
- Nuts (such as almonds, walnuts, and pistachios):
- These have healthy fats, protein, and fiber that can lower bad cholesterol (LDL) and triglycerides.
- Nuts also give you antioxidants, phytochemicals, and minerals that support your heart.
- Avocados:
- Avocados have good fats and fiber that can lower bad cholesterol (LDL) and raise good cholesterol (HDL).
- They help your body absorb important vitamins and antioxidants from other foods.
- Fatty fish (like salmon, mackerel, and sardines):
- These fish are rich in omega-3 fatty acids, which can lower triglycerides and inflammation.
- Omega-3s can also prevent blood clots, irregular heartbeats, and lower blood pressure.
- Whole grains (such as oats, barley, and quinoa):
- Whole grains have a special kind of fiber that can lower bad cholesterol (LDL) and total cholesterol.
- They also give you antioxidants, phytochemicals, and B vitamins that protect your blood vessels.
- Fruits and berries (like apples, grapes, strawberries, and citrus fruits):
- These fruits have a type of fiber called pectin that lowers bad cholesterol (LDL).
- Fruits and berries also give you vitamin C, antioxidants, and phytochemicals that prevent stress and inflammation.
- Dark chocolate (with at least 70% cocoa):
- Dark chocolate can lower bad cholesterol (LDL) and blood pressure, and increase good cholesterol (HDL) and blood flow.
- It contains flavonoids, antioxidants, and minerals that make your blood vessels work better.
- Garlic:
- Garlic can lower bad cholesterol (LDL) and total cholesterol, and stop plaque from forming in your arteries.
- It has a special compound called allicin that fights inflammation, bacteria, and fungi.
- Soy foods (like tofu, tempeh, and soy milk):
- These foods can lower bad cholesterol (LDL) and total cholesterol, and make your blood vessels work better.
- Soy foods have protein, fiber, isoflavones, and phytoestrogens that can help balance your hormones and lower blood pressure.
- Vegetables (such as spinach, broccoli, and carrots):
- Vegetables are low in calories and high in fiber, antioxidants, and phytochemicals.
- They can lower bad cholesterol (LDL) and total cholesterol, and protect your blood vessels from damage. Vegetables also provide vitamins, minerals, and nitrates that lower blood pressure and improve blood flow.
