Foods that Fight High Cholesterol

High cholesterol is one of the main causes of heart problems in people around the world. Changing what you eat can lower this high cholesterol and improve your lipid profile.

Improving high cholesterol can be done in two simple steps. 

The two simple steps are: Add foods that lower LDL - the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis and at the same time, cut back on foods that boost LDL.

Some foods that will give you polyunsaturated fats, which directly lower LDL, some foods containing sterols and stanols, which help block the body from absorbing cholesterol. 

To keep high cholesterol in check and have a look at these helpful foods...

#1 Oats

Oats are high on every "foods to lower cholesterol" list, due to the simple fact that they are rich in fiber. The soluble fiber contained in oatmeal will reduce the LDL levels in your body, and even 5 or 10 grams of this fiber will be instrumental in helping lower your cholesterol.

Oats also contain beta-glucol, which helps to absorb the LDL cholesterol, process it, and expel it from the body in your excrement.

#2 Fish

Fish is one of the best foods to lower cholesterol, as it contains Omega-3 fatty acids that will be instrumental in improving your overall heart health. Those who have already suffered heart attacks from high cholesterol will find that the Omega-3 fatty acids prevent sudden death from heart problems.

Omega-3 fatty acids also increase the levels of HDL in the body, thus helping to combat the LDL more effectively. The best fish to eat include mackerel, salmon, albacore tuna, halibut, sardines, herring and lake trout.

#3 Nuts

Nuts are some of the best foods to lower cholesterol, as they are rich in polyunsaturated fats. Walnuts, almonds are some of the nuts that are top cholesterol lowering foods, as long as they aren't salted.

It is important to only eat a small amount of nuts every day, and you should eat no more than a handful.

#4 Beans

Beans are excellent for your heart, though all legumes will help lower your high cholesterol. Beans are high in fiber, and they contain a lot of protein that is low in fat. Beans can help to lower cholesterol by as much as 8% with only half a cup of beans eaten regularly.

Beans help to slow down the body's absorption of cholesterol, and black beans and kidney beans are two of the foods near the top of the low cholesterol foods list.

#5 Garlic

Garlic helps lower cholesterol. It fights the plaque that would clog your arteries by preventing the cholesterol particles from clinging to the arterial walls. No more than four cloves are necessary, though two per day is the minimum amount to experience the amazing benefits of the garlic.

#6 Fibre

Fibre in fruits helps lower cholesterol. Apples, pears, grapes strawberries, citrus fuits and grapefruit contain soluble fibre, which helps lower cholesterol.

#7 Spinach

Spinach helps lower cholesterol, as it contains lutein. Lutein is regarded as one of the best nutrients to protect the walls of your arteries against the cholesterol that would cling to them and form blockages.

#8 Olive oil

Olive oil is rich in monounsaturated fats that fight high LDL cholesterol levels.


If you have high cholesterol, avoid these foods:

The saturated fats found in red meat and milk can raise the level of LDL enormously. Hence cut back on saturated fat to lead a healthy life. Use olive oil instead of butter, and try baking/roasting  instead of frying it.