Everyone knows eating too much of the wrong kind of food can increase cholesterol levels, and there is a certain amount of truth to the old adage "you are what you eat", so discretion is certainly advisable when making food choices. Too many eggs, full-fat dairy products, and processed red meats can send cholesterol levels through the roof, but some foods have the opposite effect and can even help negate some of the damage caused by previous poor eating habits. So without further ado, let's take a look at a few smart food choices that can help lower cholesterol levels and may potentially save your life.
Top 5 Foods for Lowering Cholesterol
1. Oatmeal
Oatmeal is cheap and cheerful, reasonably tasty, and can help lower cholesterol. What more could anyone ask from a breakfast dish? The reason oats are such a good food for lowering cholesterol is because they provide soluble fibre that can reduce the amount of cholesterol that is absorbed into the bloodstream. In fact, eating just five to 10 grams of soluble fibre each day can make a big difference to the amount of (LDL) cholesterol that is circulating around the cardiovascular system. Each 1 ½ cup portion of cooked oatmeal typically provides around 6 grams of fibre, so as a first meal of the day, a bowl of oats is a healthy choice that can get the day off to a good start, and eating a piece of fruit later in the day, such as a banana, will provide the extra 4 grams of fibre the body needs to get those pesky cholesterol levels under control.
2. Nuts
Crisps are bad. Cakes and biscuits are not much better, so what's a health conscious snack searcher expected to do?—go nuts my friend. No, not literally. A straight jacket is not required, just a handful of walnuts, pecans, or almonds.
Nuts are high in polyunsaturated fatty acids that can help lower cholesterol. In fact, eating just 40 grams of nuts per day can help reduce the risk of heart disease and, in the case of walnuts, also ensure healthy blood vessels. A word of caution though, don’t get overenthusiastic about your new nut-munching habit. Nuts are a high-calorie food. If you eat too many you could really pile on the pounds. A handful a day should be sufficient.
3. Olive Oil
Olive oil provides a slick combination of antioxidants that can reduce bad (LDL) cholesterol levels without interfering with the good (HDL) cholesterol levels. Obviously nobody is suggesting olive oil should become a new favoured beverage, but substituting your usual cooking oil with a couple of tablespoons of olive oil is an effective way of making fried food a healthier option. It is also possible to use olive oil as a healthy salad dressing and, in Mediterranean countries, it is often spread over breads and toasts as a healthy alternative to butter. Like nuts though, olive oil is high in calories and should not be consumed in high quantities.
4. Soy
Soy is often claimed to be a good food for lowering cholesterol, and experts at the Mayo Clinic confirm the claim holds good, but the drop in cholesterol is unlikely to be significant. Soy can be a healthier alternative to red meats though, so substituting mince for soya is a very good way to lower the amount of cholesterol consumed.
5. Avocado
Avocados can also be a powerful ally in the fight against cholesterol. In one study, conducted at the Pennsylvania State University (USA), volunteers were assigned to one of three groups, each of which was fed a slightly different diet
The cholesterol levels of the members of the third group dropped by a significantly higher degree than those of the other two groups.
On reviewing the data obtained, nutrition expert Penny Kris-Etherton (Penn State University) said: "I was surprised to see the added benefit [of the avocado] and the lead author of the study, tells us." It's something in the avocado" other than just the fat composition."
"You are what you eat." Anthelme Brillat-Savarin
Oatmeal is cheap and cheerful, reasonably tasty, and can help lower cholesterol. What more could anyone ask from a breakfast dish? The reason oats are such a good food for lowering cholesterol is because they provide soluble fibre that can reduce the amount of cholesterol that is absorbed into the bloodstream. In fact, eating just five to 10 grams of soluble fibre each day can make a big difference to the amount of (LDL) cholesterol that is circulating around the cardiovascular system. Each 1 ½ cup portion of cooked oatmeal typically provides around 6 grams of fibre, so as a first meal of the day, a bowl of oats is a healthy choice that can get the day off to a good start, and eating a piece of fruit later in the day, such as a banana, will provide the extra 4 grams of fibre the body needs to get those pesky cholesterol levels under control.
2. Nuts
Crisps are bad. Cakes and biscuits are not much better, so what's a health conscious snack searcher expected to do?—go nuts my friend. No, not literally. A straight jacket is not required, just a handful of walnuts, pecans, or almonds.
Nuts are high in polyunsaturated fatty acids that can help lower cholesterol. In fact, eating just 40 grams of nuts per day can help reduce the risk of heart disease and, in the case of walnuts, also ensure healthy blood vessels. A word of caution though, don’t get overenthusiastic about your new nut-munching habit. Nuts are a high-calorie food. If you eat too many you could really pile on the pounds. A handful a day should be sufficient.
3. Olive Oil
Olive oil provides a slick combination of antioxidants that can reduce bad (LDL) cholesterol levels without interfering with the good (HDL) cholesterol levels. Obviously nobody is suggesting olive oil should become a new favoured beverage, but substituting your usual cooking oil with a couple of tablespoons of olive oil is an effective way of making fried food a healthier option. It is also possible to use olive oil as a healthy salad dressing and, in Mediterranean countries, it is often spread over breads and toasts as a healthy alternative to butter. Like nuts though, olive oil is high in calories and should not be consumed in high quantities.
4. Soy
Soy is often claimed to be a good food for lowering cholesterol, and experts at the Mayo Clinic confirm the claim holds good, but the drop in cholesterol is unlikely to be significant. Soy can be a healthier alternative to red meats though, so substituting mince for soya is a very good way to lower the amount of cholesterol consumed.
5. Avocado
Avocados can also be a powerful ally in the fight against cholesterol. In one study, conducted at the Pennsylvania State University (USA), volunteers were assigned to one of three groups, each of which was fed a slightly different diet
- Group 1: Low-fat diet.
- Group 2: Moderate-fat diet.
- Group 3: Moderate-fat diet with avocado.
The cholesterol levels of the members of the third group dropped by a significantly higher degree than those of the other two groups.
On reviewing the data obtained, nutrition expert Penny Kris-Etherton (Penn State University) said: "I was surprised to see the added benefit [of the avocado] and the lead author of the study, tells us." It's something in the avocado" other than just the fat composition."
"You are what you eat." Anthelme Brillat-Savarin