Maintaining healthy cholesterol levels is a crucial part of keeping your heart healthy and reducing the risk of cardiovascular disease. While medication can play a significant role in managing cholesterol, your diet is also an integral component. By avoiding unhealthy, artery-clogging foods and replacing them with heart-friendly options, you’ll be one step closer to lower cholesterol and a healthier body overall.
To discover some of the best cholesterol-lowering ingredients you can add to your diet, we spoke to Sheri Berger, RDN, CDCES. She told us that chia seeds, beans, and oats are all versatile, delicious choices to consider working into your meals for optimal heart health. Learn more below!
1. Chia seeds
When it comes to superfoods, it doesn't get much better than the small but might chia seeds. These seeds are packed with surprising benefits. And according to Berger, that includes the ability to lower your cholesterol.
"Chia seeds are powerful seeds that are bursting with protein, fiber, calcium, iron, and omega-3 fatty acid," she tells us. "A 2021 review found chia seeds help to increase high density lipoprotein (HDL), also known as good cholesterol and lower low density lipoprotein (LDL), also known as bad cholesterol."
Even better, there are so many ways to work this ingredient into your diet. "They can easily be added to liquids or be used as a topping," Berger says. "For example, try adding them to oatmeal, smoothies, yogurt, salad dressing, pasta sauce, bread or muffin batter, or sprinkle on avocado toast." Yum!
2. Beans
Next on Berger's list of cholesterol-lowering ingredients is none other than fiber-packed beans. "Beans are a fantastic source of cholesterol lowering soluble fiber and protein," she says. "When foods rich in soluble fiber such as beans are consumed, the soluble fiber forms a gel within the digestive tract, clings onto LDL cholesterol, and escorts it out of the body." Nice!
Beans are another versatile food that can be added to a range of recipes and different types of cuisines. "Add beans to salads, grain dishes, stir fries, and even brownie batter for a soluble fiber boost." Don't knock it 'till you try it!
3. Oats
Oatmeal is one of the healthiest breakfast foods out there for a number of reasons—and Berger says you can add lower cholesterol to the list of benefits. Like chia seeds and beans, they're a great source of fiber, which your heart loves.
"Oats are a fantastic source of the soluble fiber beta glucan, which promotes a very thick gel within the digestive tract to usher out LDL cholesterol," she explains.
In addition to whipping up some classic oatmeal with healthy toppings, Berger says there are a number of other ways you can add oats to your diet. "Oats can be used in smoothies, homemade granola, or batters for baked goods such as muffins, breads, or pancakes for a good dose of heart healthy fiber and protein," she says. Perfect!
The bottom line
Ultimately, keeping your heart as healthy as possible will require you to make a number of healthy decisions each day, from getting enough sleep to exercising regularly. However, choosing nutritious, heart-healthy foods like chia seeds, oats, and beans is one of the best things you can do in order to lower your cholesterol, improve your cardiovascular health, and find optimal wellbeing.
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