One of the biggest issues people face health-wise is high cholesterol, which can get pretty scary pretty fast. However, there are numerous foods out there that can help ensure your cholesterol levels stay balanced, or better yet, lower if they’ve been high.
No one likes to hear that their cholesterol levels are high, as it can pose various health risks, and over time, hurt their health or increase their chances of developing heart disease and having a stroke. Still, when you find out your cholesterol is a bit high or if you’re overall worried about having too much of it, there are wholesome, nutritious foods you can incorporate into your diet to naturally balance out your cholesterol levels and live a healthier lifestyle. We spoke to health experts, including Registered Dietitian Avery Zenker with MyHealthTeam and Dr. Parth Bhavsar with TeleDirectMD, about six foods you can eat to help you “lower” your cholesterol and improve your overall health. Read more about them below.
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1. Garlic
This is exciting news for anyone who loves using garlic in cooking and is super into its flavor. Garlic is not only tasty and adds a lot of depth to a dish, but it also contains many helpful and valuable benefits that can improve your health.
"Garlic has been linked to lower total cholesterol and LDL cholesterol levels," says Zenker. "Garlic contains a phytonutrient called allicin, which may inhibit cholesterol production in the liver by blocking certain enzymes, and could accelerate cholesterol breakdown. Garlic can be sautéed into nearly any savory dish, including stir-fries, soups, sauces, and roasted vegetables."
2. Oats
One of the most beneficial carbs is oats, which are an excellent source of complex carbohydrates that are known for being heart-healthy and weight-loss-friendly. They're great to eat for breakfast, especially as a hearty bowl of oatmeal can be a filling and energizing way to start your day.
Dr. Bhavsar notes that oats are " lower LDL cholesterol, which is bad cholesterol responsible for plaques in the coronary arteries."
He recommends enjoying some cinnamon-flavored overnight oats for a quick and easy breakfast, and topping them with some sliced strawberries for extra fiber and nutrients.
3. Avocados
Calling all guacamole and avocado toast lovers - keep on enjoying delicious, creamy avocados, which not only make a delicious additive to several dishes, but can also help lower your cholesterol!
"Avocados are high in unsaturated fats and low in saturated fats," explains Zenker. "Avocados have been shown to reduce LDL cholesterol and increase HDL cholesterol, or 'good' cholesterol. Avocado is also one of the highest fiber foods, rich in soluble fiber that helps lower cholesterol levels. Avocado can be enjoyed on its own with a sprinkle of salt and seasoning. It can be blended into dips, sauces, smoothies, and pudding."
4. Barley
Barley is known as an underrated, super healthy carbohydrate. It's also super versatile and can be used in all sorts of dishes, from soups to salads to sides. It can also be a fun swap for oats if you want to switch things up in your kitchen.
"Barley contains a unique type of soluble fiber called beta-glucan, which helps lower cholesterol by binding to it in the intestinal tract and excreting it from the body through stool," says Zenker.
"Barley can be cooked and used as a base for grain salads, pilafs, and stir-fries. It adds texture and fiber to soups, stews, and casseroles. It can also be served warm as a porridge with fruit, cinnamon, and nuts for breakfast."
5. Extra Virgin Olive Oil
There's a reason why so many health experts love olive oil. It's lower in saturated fat and has many more health benefits than other oils or fat sources, making it an ideal one to cook with, especially for your heart health.
As an easy lunch or dinner that can help naturally lower your cholesterol, Dr. Bhavsar suggests having a chopped salad with a dressing made from olive oil and lemon.
6. Flaxseeds
Flaxseeds might be tiny, but they sure are mighty. They're high in fiber and pack a punch of health benefits.
"Flaxseed consumption has been linked to lower LDL cholesterol levels," says Zenker. "Some of this benefit is related to their soluble fiber and healthy unsaturated fat content, which includes ALA omega-3. The soluble fiber in flaxseeds helps prevent cholesterol absorption from food and increases cholesterol removal from the body. One study found that just 5 grams of soluble fibre from flaxseeds daily reduced LDL cholesterol by 15% in only a week. Flaxseeds can be ground and added to oatmeal, yogurt, smoothies, and baked goods."
Which of these low-cholesterol foods is your favorite?
