Cholesterol is a type of fat that your body produces and can also be found in food.
Cholesterol is generally divided into two types, high-density lipoprotein (HDL) and low-density lipoprotein (LDL).
HDL cholesterol is known as good cholesterol, because HDL helps remove cholesterol from your arteries by taking it back to your liver for processing.
LDL cholesterol is known as bad cholesterol, because LDL leaves cholesterol in your arteries.
Most of the cholesterol in your body is produced by your liver, the rest comes from the foods you eat.
Your body needs cholesterol to build and repair cells, and to make hormones. Although necessary for good health, too much bad cholesterol can cause fatty deposits called plaque to form in the walls of your arteries. This leads to narrowing and hardening of the arteries, damaging your arteries and increasing your risk of heart disease and stroke.
So, what should you eat to help control your cholesterol?
There are cultures around the world that thrive on a variety of diets. While they may be fundamentally different, there are some key commonalities among these diets that help people who eat them thrive.
Almost all emphasize nutrient-dense whole foods, eating a mix of plants, fish, and meat. They are high in fiber, and most of their carbohydrates come from vegetables and starchy plants that have a low glycemic index, meaning they are less likely to cause spikes in blood sugar. Most people eat fruit from fruit juice and eat vegetables on pizza. Refined, starchy carbohydrates are the mainstay of most meals, and we don’t get as much fiber as we used to.
To answer the question of what to eat to help prevent and lower high cholesterol, the answer is simple: Eat real food, not too much of it, mostly plants. The best foods to help control cholesterol are the whole foods you find around, not the processed, packaged foods filled with unhealthy additives you find in the store.
Here are some heart-healthy plant-based foods that can help control cholesterol:
- Oats and barley are high in soluble fiber, which can help lower low-density lipoprotein (LDL) cholesterol levels. Just one serving of breakfast oats has 4 grams of fiber.
- Beans are another great source of soluble fiber. Black beans, kidney beans, chickpeas, navy beans, and others are all heart-healthy additions to your diet.
- Nuts like almonds, pecans, walnuts, and others contain heart-healthy unsaturated fats. Walnuts in particular contain ALA (alpha-linolenic acid), another type of omega-3 fat that may help improve heart health.
- Seeds, including flaxseeds and chia seeds, are high in nutrients like fiber and omega-3 fats. Other nutritious seeds include sunflower seeds, hemp seeds, pumpkin seeds, and sesame seeds.
- Avocados are high in nutrients, including heart-healthy fiber and monounsaturated fats. People who eat avocados regularly have a lower risk of heart disease than those who rarely eat them.
- Olive oil is considered good for heart health, and it is high in monounsaturated fats, which can help lower LDL cholesterol levels.
- Berries, such as raspberries, blackberries, blueberries, and strawberries, contain a type of soluble fiber called pectin, which can help lower LDL cholesterol. Berries also contain polyphenols, which are beneficial plant compounds with antioxidant properties.
- Apples are also rich in pectin, and eating two apples a day can help improve total and LDL cholesterol levels.
- Lentils are a good source of fiber, especially soluble fiber, which can help improve cholesterol levels. Additionally, lentils and other beans are a good source of plant protein, making them a good alternative to meats that are high in unhealthy saturated fats.
- Green leafy vegetables such as kale, spinach, collard greens, and broccoli contain fiber, polyphenols, and antioxidants. Specifically, lutein, a carotenoid and antioxidant found in many green leafy vegetables, may help reduce the risk of heart disease.
- Okra and eggplant are high in fiber and are especially rich in pectin, which may help lower cholesterol levels.
- Soy foods, such as soy milk, soy yogurt, tofu, tempeh, and edamame, are excellent sources of plant protein and may help lower cholesterol.
- Dark chocolate contains flavonoids, natural plant compounds with antioxidant and anti-inflammatory properties. Flavonoids found in cocoa have been shown to benefit heart health. To reap the benefits of dark chocolate, enjoy it in moderation and choose varieties with 75% cocoa content or higher and less added sugar.
