Your body needs cholesterol, but too much bad cholesterol can lead to heart disease. One of the most effective changes you can make to your diet to lower your cholesterol is to increase your fiber intake. Soluble fiber has been shown in cholesterol screening tests to directly reduce the amount of bad cholesterol in your blood.
Dietary fiber is a good carbohydrate, also known as roughage, found in plant foods (not supplements). There are two types, soluble or insoluble, and both are really good for us. Soluble fiber becomes a thick gel in our gut, slowing digestion (which helps prevent spikes in blood sugar) and holding onto fats so they can’t be absorbed (which lowers cholesterol levels).
Diet can play a big role in lowering cholesterol. Here are the top 5 common foods that help improve cholesterol.
1. Oats, Oat Bran
Oats contain soluble fiber, which helps lower low-density lipoprotein (LDL) cholesterol, the bad cholesterol. Soluble fiber is also found in foods like 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 per day will lower your LDL cholesterol.
A serving of breakfast cereal with oats or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as bananas or berries, you get even more fiber.
2. Fish and Omega-3 Fatty Acids
Fatty fish are high in omega-3 fatty acids, which can lower triglycerides (a type of fat found in the blood). These acids can also help lower blood pressure and the risk of blood clots. In people who have had a heart attack, omega-3 fatty acids may reduce the risk of sudden death.
Omega-3 fatty acids do not affect LDL cholesterol levels, but they can help lower triglycerides and raise good cholesterol (HDL). But because of their other heart-healthy benefits, you should eat at least two servings of fish a week. You can grill them to avoid adding unhealthy fats.
The highest levels of omega-3 fatty acids are found in: Mackerel, Herring, Tuna, Salmon, Salmon.
Foods such as walnuts, flaxseeds, and canola oil also contain small amounts of omega-3 fatty acids.
3. Almonds and other nuts
Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which contain omega-3 fats, can help protect the heart and reduce the risk of heart attacks in people who already have heart disease. All nuts are high in calories, so just add a handful to your salad or eat them as a snack.
4. Avocado
Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). The fiber from avocados can improve HDL cholesterol levels and LDL cholesterol quality. Adding two servings of avocados per week to a heart-healthy diet may reduce the risk of heart disease.
5. Olive Oil
Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to marinades, or mix it with vinegar as a salad dressing. You can also use olive oil in place of butter when drizzling over meat or as a dip for bread. Extra virgin olive oil also reduces the risk of heart attack.
