It’s no secret that certain foods can help lower LDL (bad) cholesterol, which causes plaque buildup in your arteries that can lead to heart disease, heart attacks, and strokes. But what might surprise you is that many of these foods are delicious and easy to incorporate into your daily meals without sacrificing flavor or fun.
1. Chocolate
Dark chocolate contains flavonoids, antioxidants that help lower LDL levels. Just be sure to eat it in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get the same heart-healthy benefits.
2. Avocado
Avocados are more than just guacamole. They provide you with oleic acid, which helps lower bad cholesterol in your blood. Try adding a few slices to a turkey sandwich or adding them to a salad. Avocado oil, which has a subtle sweet flavor, can also be used in place of other oils when cooking.
3. Red Wine
Red wine contains resveratrol, a substance found in the skins of red grapes, which may prevent damage to blood vessels by reducing the risk of blood clots and lowering LDL. However, drinking too much alcohol can cause other health problems, so while a glass of red wine with dinner is fine, don’t overdo it.
4. Tea
Both black and green tea contain powerful antioxidants that can lower cholesterol levels. Green tea tends to contain more of these antioxidants because it’s made from unfermented leaves and is less processed. Just limit the cream and sugar.
5. Nuts
Nuts are high in polyunsaturated fatty acids, so almonds, walnuts, or pistachios can help lower your LDL levels. Try sprinkling them on your salad or eating them straight as a snack. Just be sure to choose low-sodium varieties and keep your intake to about 1.5 ounces per day — nuts are also high in calories. For almonds, that’s about 30 almonds or 1/3 cup.
Barley, oats, and brown rice are high in soluble fiber, which has been shown to lower LDL cholesterol by slowing the absorption of cholesterol into the bloodstream. Try substituting whole-grain pasta for regular pasta or using brown rice instead of white rice. For an extra boost in cholesterol-lowering benefits, add fiber-rich fruits like bananas or apples to your morning oatmeal.
6. Fish
Fish like salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which help lower blood triglycerides. Aim for 8 ounces of fish per week, and bake or broil (not fry) your fish to keep it healthy.
7. Olive Oil
Olive oil is a plant-based fat, so it’s a better choice when you’re trying to lower your bad cholesterol than animal-based fats. It’s great mixed with red wine vinegar, a minced garlic clove, and a little ground pepper to make a salad dressing. For something different, try braising vegetables like carrots or leeks. Just drizzle 3 tablespoons of oil over the vegetables in a warm baking dish, sprinkle with some herbs, cover with foil, and bake at 375 degrees for about 45 minutes.
8. Soybeans
Soy milk and tofu are high in protein, and eating just 25 grams a day can lower your cholesterol by 5 to 6 percent. Snack on soy, add soy milk to your cereal bowl, or replace tofu with meat in your stir-fry.
9. Peas
Black beans, kidney beans, lentils, oh my! All are rich in soluble fiber, which binds to cholesterol in the blood and carries it out of the body. Recent studies show that eating 4.5 ounces of beans a day can lower LDL levels by 5 percent. Try a black bean burrito or dip some veggies in hummus, made from chickpeas, for an afternoon snack. Or try this caramelized onion and white bean flatbread; beans are so versatile, the possibilities are endless.
10. Pears, apples
Pears and apples are high in pectin, a type of fiber that can lower cholesterol. So are citrus fruits like oranges and lemons. Berries are also high in fiber. Or drink a Citrus Smoothie in the morning before you head out the door.
11. Vegetables
Most vegetables are high in fiber and low in calories. Eggplant and okra are high in soluble fiber. Eggplant is also high in antioxidants. But any vegetable will give you fiber and nutrients that are good for you.
12. Fortified Foods
Natural chemicals called sterols, found in plant foods, help your body absorb less cholesterol. Many foods, from granola bars and yogurt to orange juice, are now fortified with plant sterols, which can help lower cholesterol levels by 6% to 15%. Just check the label to make sure you’re not getting too many calories.
