7 foods besides oats that can help lower cholesterol – AOL

Medical review by Dr. Kiera Brown

• Soluble fiber foods such as beans, fruits, and vegetables can help lower LDL cholesterol.

• Eating fruits and vegetables every day lowers LDL and total cholesterol.

• Healthy fats from avocado, fish, nuts, and olive oil support heart health.

Oats are a powerful cholesterol-lowering food thanks to their rich soluble fiber content. Soluble fiber lowers cholesterol levels, regulates blood sugar levels, and prevents constipation. Other fiber-rich foods that lower cholesterol include beans, nuts, fruits, vegetables, whole grains, and fish.

1. Legumes

Legumes are plant foods that include beans, soybeans, peas, lentils, peanuts, etc. It is an excellent source of dietary fiber, especially soluble fiber. Research shows that eating a diet rich in soluble fiber may lower low-density lipoprotein (LDL), or “bad” cholesterol. Eating beans regularly may lower your risk of heart disease.

Consuming soy products such as tofu, tempeh, and soy milk may lower your cholesterol levels and reduce your risk of heart disease. Eating a diet rich in legumes may also lower your risk of chronic health conditions such as diabetes, obesity, and high blood pressure.

2. Vegetables

Vegetables are an essential part of a healthy diet. Rich in vitamins, minerals and fiber. Eating vegetables every day reduces LDL cholesterol and lowers your risk of heart disease.

A 2020 study found that consuming at least four servings of fruits and vegetables each day can lower LDL and total cholesterol levels. It may also lower blood triglyceride levels and blood pressure. Try to add a serving of vegetables to most meals and snacks.

3. Fruit

Eating fruits and vegetables daily has been proven to lower cholesterol and improve overall health.

Fruits are rich in vitamins, antioxidants, minerals, and fiber. Berries, apples, and citrus fruits contain a type of soluble fiber called pectin, which helps reduce cholesterol production by the liver. A 2020 study found that eating two apples a day significantly lowers LDL and total cholesterol levels.

Berries contain antioxidants called polyphenols, which may lower LDL cholesterol and increase high-density lipoprotein (HDL) or “good” cholesterol. Antioxidants reduce inflammation in the body and improve heart health.

4. Avocado

Avocado is a popular fruit rich in healthy monounsaturated fats and fiber. A 2020 study found that overweight or obese people who consumed one avocado a day (as part of a heart-healthy diet) lowered their LDL and total cholesterol levels.

Consider using avocados and avocado oil as an alternative to unhealthy fats. Saturated fats found in animal proteins can raise cholesterol levels. Topping whole grain toast with mashed avocado instead of butter supports heart health.

5. Fish

Fish is rich in omega-3 fatty acids, a type of healthy fat that supports heart health. Fatty fish such as salmon, trout, and mackerel are good sources of omega-3 fatty acids. A 2016 study found that regular consumption of fatty fish can lower cholesterol and blood triglyceride levels. It also reduces the risk of heart disease and metabolic syndrome.

It’s important to note that fried fish doesn’t have the same health benefits. Eating fried fish regularly can increase your risk of heart attack and stroke.

6. Nuts

Nuts are a great source of fiber, healthy fats, and plant-based protein. It also provides vitamins, minerals, and antioxidants. People who regularly eat nuts may have a lower risk of heart disease than those who rarely eat them.

Walnuts contain a type of omega-3 fatty acid called alpha-linolenic acid (ALA). This healthy fat is associated with a lower risk of heart attack and stroke. Eating almonds regularly can increase HDL levels, which in turn lowers LDL cholesterol over time.

Start adding nuts to your diet in moderation. Try walnuts, almonds, pistachios, and cashews. Eating nuts regularly can reduce inflammation and lower cholesterol levels.

7. Olive oil

Olive oil is a healthy fat with several health benefits. Extra virgin olive oil contains monounsaturated fats that have been shown to reduce LDL cholesterol. Olive oil is also a good source of polyphenols, which are antioxidants that reduce inflammation and lower the risk of heart disease.

If you’re in the habit of cooking with butter or margarine, consider switching to healthier options like olive oil, avocado oil, or soybean oil.

How to add cholesterol-lowering foods to your diet

There are many ways to incorporate more cholesterol-lowering foods into your diet. Consider the following tips:

• Add fruits and vegetables to every meal. For breakfast, try a fruit smoothie or a yogurt parfait made with fresh berries. For lunch, pack a green or quinoa salad with chopped vegetables. Try vegetarian dinners like tofu stir-fry or veggie burger with mashed avocado.

• Snack on whole grain toast with mashed avocado.

• Cook fatty fish, such as salmon or herring, for dinner once or twice a week.

• For weekday lunches, make a barley salad with fresh nuts and chopped vegetables.

• Incorporate roasted vegetables into your favorite dishes, like cauliflower pizza or pasta.

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