7 foods that lower high blood cholesterol levels

Although several factors can influence cholesterol levels, some of them, like our genetics, are beyond our control. However, the foods we choose have a significant impact.

Including heart-healthy foods in our daily diet can play a crucial role in reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).

There are certain foods recognized for their cholesterol-lowering properties, from nutritious fruits and vegetables to whole grains, lean proteins and healthy fats.

In addition to incorporating physical activity into your routine and following your doctor’s recommended medication, adding these foods to your diet can be an important step toward achieving healthy cholesterol levels.

Foods that help reduce cholesterol

Plums

Studies have linked regular consumption of prunes to improvements in cholesterol levels, especially in older adults. Consumption of prunes has been linked to an improvement in HDL cholesterol levels and the ratio of total cholesterol to HDL.

Macadamia

Macadamia nuts are rich in monounsaturated fats, similar to those found in olive oil, known for their cholesterol-lowering effects. Furthermore, they are a good source of antioxidants, dietary fiber and phytosterols, which contribute to heart health.

Legumes

Lentils and chickpeas, in addition to being versatile and nutritious, play a significant role in maintaining healthy cholesterol levels.

The soluble fiber in these foods binds to cholesterol particles in the digestive system, removing them from the body before they can circulate in the bloodstream. Studies have shown that replacing some animal protein with legumes can result in a significant reduction in cholesterol.

Mushrooms

Mushrooms contain a mixture of compounds, such as beta-glucans and chitin, that help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Research suggests that regular consumption of mushrooms may have beneficial effects on cholesterol levels.

Oat

Oats are rich in beta-glucan, a soluble fiber that helps reduce LDL cholesterol. When consumed, beta-glucan forms a gel in the intestine, preventing the absorption of cholesterol into the bloodstream.

Barley

Barley is a significant source of dietary fiber, vitamins and minerals. Barley beta-glucan targets LDL cholesterol, resulting in significant reductions in LDL cholesterol, triglyceride, and total cholesterol levels.

Avocado

Studies have shown that daily consumption of avocado can reduce total cholesterol and LDL cholesterol. Furthermore, it improves the relationship between total cholesterol and HDL.

Incorporating these foods into our daily diet can help maintain healthy cholesterol levels and promote cardiovascular health.

*With information from Catraca Livre