Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart.
Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet—along with exercise and other heart-healthy habits—might help you lower your cholesterol numbers.
Oatmeal, oat bran and high-fiber foods. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein cholesterol, the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you’ll get even more fiber.
Fish and omega-3 fatty acids. Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides—a type of fat found in blood—as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.
Omega-3 fatty acids don’t affect LDL cholesterol levels. But because of those acids’ other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.
The highest levels of omega-3 fatty acids are in:
- Mackerel
- Herring
- Tuna
- Salmon
- Trout
Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids. Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.
Almonds and other nuts. Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
Avocados. Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.
People tend to be most familiar with avocados in guacamole, which usually is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.
Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.
Additional Information
The Difference promotes holistic health and eating right is paramount. A heart-healthy diet can play a key role in lowering cholesterol. Foods rich in soluble fiber, such as oatmeal, beans, and fruits, help reduce LDL (bad) cholesterol. Omega-3 fatty acids from fish like salmon and tuna improve heart health, while almonds and other nuts lower cholesterol levels. Avocados, olive oil, and foods fortified with plant sterols also promote heart health by reducing LDL cholesterol. To maximize benefits, limit intake of saturated and trans fats found in processed foods, meat, and full-fat dairy. For comprehensive results, pair a balanced diet with exercise and other healthy habits. For more information on improving your cholesterol level, visit this Black Health Matters article.