What food can lower cholesterol?

beans
Includes beans, peas and lentils. Beans contain high amounts of fiber, minerals and protein. Replacing some refined grains and processed meats in your diet with legumes can lower your risk of heart disease.

Research shows that eating 1,100 grams of legumes per day can effectively lower "bad" LDL cholesterol compared to no legumes.

avocado
They are a rich source of "monounsaturated fat" and fiber - two nutrients that help lower "bad" LDL and raise "good" HDL cholesterol. Clinical studies support the cholesterol-lowering effects of avocados.

Research has found that obese adults who ate avocados every day had lower LDL cholesterol levels than those who didn't, and those who didn't eat avocados lowered their unhealthy LDL cholesterol levels.

nut
Nuts are another nutrient-dense food.

They are high in monounsaturated fat. Walnuts are also rich in plant-based omega-3 fatty acids, a type of polyunsaturated fat linked to heart health.

Almonds and other nuts are especially rich in L-arginine, an amino acid that helps the body create nitric oxide. This, in turn, helps regulate blood pressure.

Additionally, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by preventing its absorption in the intestines.

Calcium, magnesium, and potassium are also present in nuts, which may lower blood pressure and reduce the risk of heart disease.

In an analysis of the study, eating 2 to 3 servings of nuts per day lowered "bad" LDL cholesterol.

Daily nut consumption is associated with a reduced risk of fatal and non-fatal heart disease.

Fat fish
Fatty fish such as salmon and mackerel are excellent sources of long-chain omega-3 fatty acids. Omega-3s enhance heart health by increasing "good" HDL cholesterol and reducing inflammation and stroke risk.

In a large 25-year study of adults, those who ate the most non-fried fish were least likely to develop metabolic syndrome, symptoms of which include high blood pressure and low levels of "good" HDL.

In another large study of older adults, those who ate tuna or other grilled or broiled fish at least once a week had a reduced risk of stroke.

Remember, the healthiest cooking methods are steaming or stewing. In fact, fried fish may increase your risk of heart disease and stroke. Fish is a staple of the Mediterranean diet and has been widely studied for its heart-healthy benefits. Benefits may also come from certain peptides in fish protein.

Whole grains - especially oats and barley
Extensive research links whole grains to reduced risk of heart disease.

In fact, one review of studies linked eating three servings of whole grains a day to a 20 percent lower risk of heart disease and stroke. When people eat larger portions of grains each day, the benefits are greater.

Whole grains keep all parts of the grain intact, providing the grain with more vitamins, minerals, plant compounds, and fiber than refined grains.

While all whole grains can promote heart health, here are two grains to watch out for in particular:

Oats: Contain beta-glucan, a soluble fiber that can help lower cholesterol. Eating oats can lower total cholesterol and "bad" LDL cholesterol by 5%.
Barley: Also rich in beta-glucan, which may help lower "bad" LDL cholesterol.
Summary Whole grain cereals may reduce the risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective in lowering "bad" LDL cholesterol.
fruits and berries
Fruit is an excellent addition to a heart-healthy diet for many reasons.

Many types of fruit are rich in soluble fiber, which can help lower cholesterol levels.

It does this by encouraging your body to clear cholesterol and preventing the liver from producing this compound.

A soluble fiber called pectin can lower cholesterol by up to 10%. It is found in fruits including apples, grapes, citrus fruits and strawberries.

Fruit also contains bioactive compounds that have antioxidant and anti-inflammatory properties that may help prevent heart disease and other chronic diseases.

Eat berries and grapes, which are especially rich in plant compounds that can help increase "good" HDL and lower "bad" LDL cholesterol.

dark chocolate and cocoa
Cocoa powder is the main ingredient in dark chocolate.

It seems all too true, but research backs up the claim that dark chocolate and cocoa can lower "bad" LDL cholesterol.

In one study, healthy adults drank cocoa drinks twice a month. Their "bad" LDL cholesterol is reduced. Their blood pressure also dropped, and their "good" HDL cholesterol increased.

Cocoa and dark chocolate also appear to protect "bad" LDL cholesterol in the blood from oxidation, a major cause of heart disease.

However, chocolate is often higher in sugar, which can negatively impact heart health.

Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 80% or higher.

garlic
Garlic has been used for hundreds of years as a culinary ingredient and medicine. It contains a variety of powerful plant compounds, including allicin and its main active compound. Studies show that garlic can lower blood pressure in people with high levels of cholesterol and may help lower total cholesterol and "bad" LDL cholesterol - although the latter effect is less strong. Because relatively large amounts of garlic are required to achieve this cardioprotective effect, many studies have used elderly supplements, which are thought to be more effective than other garlic products.

soy food
Soybeans are a type of legume that may have heart-healthy benefits. While research results are inconsistent, recent studies are positive. An analysis of 35 studies linked soy foods to lowering "bad" LDL and total cholesterol and increasing "good" HDL cholesterol. The effects appear to be strongest in people with high cholesterol.

vegetable
Vegetables are an important part of a heart-healthy diet.

They are rich in fiber and antioxidants and low in calories, which are necessary for maintaining a healthy weight. Some vegetables are particularly high in pectin, the same content found in apples and oranges, which can lower cholesterol. Pectin-rich vegetables also include okra, eggplant, carrots and potatoes. Vegetables also provide a variety of plant compounds that have many health benefits, including preventing heart disease.

Tea
Tea contains a variety of plant compounds that may improve your heart health. Although green tea gets a lot of the attention, black tea and white tea have similar properties and health effects.

The two main beneficial compounds in tea are:

Catechins: Help activate nitric oxide, which is important for healthy blood pressure. They also inhibit cholesterol synthesis and absorption and help prevent blood clots.
Quercetin: Improves blood vessel function and reduces inflammation.
While most studies link tea to lower total LDL cholesterol and "bad" LDL cholesterol, research is mixed on tea's effects on "good" HDL cholesterol and blood pressure.

dark leafy green vegetables
While all vegetables are good for your heart, dark green vegetables are especially beneficial. Dark green vegetables contain lutein and other carotenoids, which have been linked to a lower risk of heart disease. Carotenoids act as antioxidants to eliminate harmful free radicals that can lead to hardening of the arteries. Dark leafy greens can also help lower cholesterol levels by binding to bile acids and lowering the amount of cholesterol in the body. One study shows that lutein reduces levels of oxidized "bad" LDL cholesterol and helps prevent cholesterol from binding to artery walls.

Extra virgin olive oil
One of the most important foods in the heart-healthy Mediterranean diet is extra virgin olive oil.

A five-year study looked at the risk of heart disease in older adults who ate 4 tablespoons of extra virgin olive oil a day and followed a Mediterranean diet. Compared with people who followed a low-fat diet, the olive oil group had a 30% lower risk of major heart events.

Olive oil is a rich source of monounsaturated fatty acids, which can help raise "good" HDL and lower "bad" LDL cholesterol. It is also a source of polyphenols, some of which reduce inflammation that can trigger heart disease.