The foods we eat have a huge effect on our cholesterol levels. Some foods may raise your cholesterol while others help lower LDL cholesterol (bad cholesterol). Whether you have high cholesterol or want to prevent it, you have to watch the foods you eat. Research shows that one of the best ways to prevent cardiovascular disease is to lower bad cholesterol. Below are 9 foods that lower bad cholesterol and a list of the worst foods for cholesterol.
Note that these foods lower cholesterol due to properties like soluble fiber, plant sterols and stanols, and polyunsaturated fats.
Beans are rich in soluble fiber which gets cholesterol out of the body before it gets into circulation. Bean will also help you a great deal if you’re trying to lose weight because they’re filling and low in calories. Other legumes also lower bad cholesterol.
Various studies show that nuts like almonds, peanuts, walnuts, and so on, are good for the heart. And eating 2 ounces of nuts every day can lower your cholesterol by up to 5 percent.
3. Fruits rich in pectin
Pectin is a type of soluble fiber which helps lower bad cholesterol. Fruits rich in pectin include – oranges, grapes, apples, strawberries and other citrus fruits.
Eating oatmeal for breakfast can help lower your cholesterol. Oats are rich in soluble fiber, and eat them with one of the fruits mentioned above to get the best results.
5. Fatty fish
Fish is rich in omega 3 fatty acids which helps lower bad cholesterol. Eat fish 2 to 3 times a week to keep your cholesterol in check and prevent other health problems like inflammation.
You may know that solid fats are not good for your cholesterol. Well, unsaturated fats will lower your cholesterol. Fats found in corn, sesame, safflower, and sunflower lower bad cholesterol. And monounsaturated fats found in avocado and olive oil can raise the good cholesterol.
Eat soy beans and foods made from soy to lower bad cholesterol. Research shows that eating 25 grams of soy a day can lower cholesterol by up to 6 percent. Most of the soy in the market is genetically modified so make sure you buy non-GMO.
8. Red wine
While alcohol can raise your bad cholesterol, wine does the opposite. Red wine is rich in antioxidants that lower cholesterol levels. Drink one glass of red wine a day.
Not only do tomatoes help fight cancer, but they are good for your cholesterol too. Lycopene, an antioxidant found in tomatoes helps reduce LDL cholesterol. You’ll benefit more from cooked tomatoes than raw ones.