Cholesterol and weight gain often go hand in hand, especially when poor diet and lifestyle choices lead to both high cholesterol levels and unwanted fat. Slimming down can significantly improve cholesterol by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol. The good news is that certain foods can support both goals at once—helping to lower cholesterol while also promoting fat loss.
We checked in with Johanna Angman, a registered dietitian and nutritionist; cardiologist Dr. Christopher Van Nguyen; and cardiologist Dr. Bhaskar Semitha, to discover seven ‘powerful’ foods that can help with weight loss and lowering cholesterol levels. According to them, avocados, fatty fish, and nuts are some of the best options. Read on to learn more.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Avocados
Avocados are high in fiber and healthy fats, which promote satiety and reduce overall calorie intake. The fiber helps to keep you full for longer periods, curbing unnecessary snacking and overeating. Plus, they are high in monounsaturated fats, which help lower “bad cholesterol” (LDL).
A lesser-known fact is that this green superfood is high in potassium, which is crucial for heart health and reducing the risk of heart disease.
"Rich in monounsaturated fats, avocados help reduce bad cholesterol levels while boosting good cholesterol. They also keep you feeling full, reducing overall calorie intake," Angman says.
Dr. Semitha notes that "avocados are technically a fruit, and their combination of healthy fats and fiber makes them excellent for cardiovascular health." Good to know!
2. Fatty Fish
Fatty fish are rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats are essential for various bodily functions and have been associated with supporting weight loss efforts.
"Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which lower triglycerides and reduce the risk of heart disease. Omega-3s also support weight loss by improving metabolic health," she reveals.
Dr. Van Nguyen explains, "Omega-3 fatty acids in salmon help reduce inflammation and lower triglyceride levels in the blood, which decreases the risk of arterial plaque buildup."
3. Nuts
The monounsaturated and polyunsaturated fats in nuts help to lower LDL cholesterol levels, aka "bad" cholesterol. These fats also promote the increase of HDL cholesterol, which is considered "good" cholesterol, and help remove LDL cholesterol from the arteries.
"Almonds, walnuts, and pistachios are excellent sources of healthy fats, fiber, and protein. They help lower cholesterol and keep you satiated, preventing overeating," Angman says.
"ALA in walnuts improves cholesterol levels and reduces inflammation, promoting healthier arteries and lowering the risk of heart disease," notes Dr. Van Nguyen.
4. Olive Oil
Olive oil is predominantly composed of monounsaturated fats, specifically oleic acid, which is known for its health benefits. The monounsaturated fats in olive oil help to lower LDL cholesterol levels, which is crucial for reducing the risk of heart disease.
Angman notes, "Extra virgin olive oil is packed with antioxidants and monounsaturated fats, which help reduce inflammation and improve cholesterol levels. It’s a staple in the heart-healthy Mediterranean diet."
5. Chia Seeds
Chia seeds are high in fiber, particularly soluble fiber. When consumed, soluble fiber absorbs water and forms a gel-like substance in the digestive tract. This gel slows down digestion and promotes a feeling of fullness.
"These tiny seeds are a powerhouse of omega-3s, fiber, and protein. They help stabilize blood sugar levels, reduce cholesterol, and promote a feeling of fullness," Angman says.
6. Flaxseeds
Angman states that "ground flaxseeds are an excellent source of omega-3s and fiber. They help lower cholesterol and support weight management by reducing hunger and improving digestion." Incorporating flaxseeds into your diet can be done by adding ground flaxseeds to smoothies, yogurt, oatmeal, or using flaxseed oil as a dressing ingredient.
7. Dark Chocolate
Dark chocolate contains healthy fats, primarily monounsaturated fats and saturated fats, in small amounts. Studies suggest that regular consumption of dark chocolate with high cocoa content may improve cholesterol levels by increasing HDL ("good") cholesterol and lowering LDL cholesterol, thus promoting better cardiovascular health.
"High-quality dark chocolate (70% cocoa or higher) contains monounsaturated fats and antioxidants. It helps improve cholesterol levels and can satisfy sweet cravings, preventing overindulgence in unhealthy foods," she notes.
