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High cholesterol is a dangerous health condition which can put your heart at risk and often stems from a poor diet. Essentially the buildup of fat in your blood vessels, high cholesterol can make it more difficult for blood to flow through your body, causing a variety of health issues that can go undetected until it’s too late.
While high cholesterol is not always caused by your lifestyle and can sometimes be inherited from a parent, a healthy diet can certainly help to lower your cholesterol and allow for better heart health, limiting dangerous blood clots from developing. There are a variety of foods which may make a valuable addition to your diet for lowering your cholesterol, but according to health experts, below are the best.
Apples
“The old saying, an apple a day keeps the doctor away, is not far from the truth. Apples are packed with nutrients that we lack in the standard American diet. One way apples can improve our health is found in the fiber content,” explains registered dietitian Trista Best. Fiber is one of the key nutrients needed to preserve your health in all facets as it can help to promote smooth digestion as well as lower your cholesterol. “This is because fiber and cholesterol will stick to each other, thereby being removed from the body naturally and simultaneously reducing cholesterol,” says Best. Therefore, high fiber foods like apples can make a wonderful addition to your diet to reduce cholesterol levels safely.
Nuts and Seeds
A form of healthy fats, nuts and seeds hold a valuable spot in any diet for reducing high cholesterol. Packed with nutrients such as protein, fiber, antioxidants and fat, nuts and needs can not only lower your cholesterol, but also prevent heart disease and improve your brain function. “While portion control is still important when you eat nuts and seeds as they are higher in calories, one of the things I love most about them is that they haven’t been associated with obesity,” says Dr. Melina Jampolis, internist and board certified physician nutrition specialist.
Beans
One of the best sources of plant-based protein, beans can have a major impact on your cholesterol when eaten regularly over time. “Beans are a major part of almost every longevity-associated diet in the world. Whether you eat white, black, red beans, or even lentils, you will benefit from their high levels of antioxidants, magnesium, zinc, and phytonutrients (although research suggests that the darker the bean color, the better in terms of antioxidants),” says Jampolis. Another food which is rich in fiber, beans can help to lower bad cholesterol while also regulating blood sugar.
Strawberries
If apples aren’t your favorite fruit, strawberries are another great option which can have a similar effect on the body in terms of your cholesterol. “[Strawberries] prevent the oxidation of LDL cholesterol particles, which many researchers believe could be an even greater risk factor for having a heart attack than high cholesterol alone,” says Jampolis. “In a study in women, those who ate strawberries regularly lowered their risk of heart disease.” Add a handful to your morning bowl of oatmeal or have some berries and greek yogurt for a serving of antioxidants, protein, and fiber which will all boost your overall well being--cholesterol included.
