20 Cholesterol reduction foods that work (proven by science)

Cholesterol reduction foods are one of the most important factors to consider if you are already diagnosed with high cholesterol and looking for ways to lower it.

Along with a workout routine and medication, this list of food will help decrease your high cholesterol dramatically (proven by research):

1- Oatmeal

Oatmeal is like a superfood when it comes to lowering cholesterol. it contains soluble fiber that works by reducing the absorption of cholesterol into the bloodstream, which will result in lowering your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

A serving of cooked oat bran cereal (3/4 cup) has 2.2 g, you should be aiming for 10 grams of fiber daily. If you add fruit, such as a banana or berries, you’ll get even more fiber.

2- Fatty Fishes

Fatty fishes like salmon, herring mackerel, sardines and tuna have high levels of omega-3 fatty acids, which can reduce your triglycerides (the fat accumulated in the blood) in addition to reducing your blood pressure and the risk for blood clots.

The American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.

3- Almonds and nuts

Many studies show that eating almonds, walnuts, peanuts, and other nuts are effective in decreasing bad cholesterol (LDL) and maintaining a healthy heart

The authors of a 2018 review noted that supplementing the diet with almonds can lower LDL cholesterol while increasing HDL cholesterol.

the authors from the previous study suggested that you can lower the risk of developing high cholesterol by eating 45 g of almonds daily.

4- Avocado

Avocados are exceptionally one of the best cholesterol reduction foods.

They’re rich in both, monounsaturated fats and fiber, two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol as mentioned before.

In a study, overweight and obese adults with high (LDL) cholesterol who ate one avocado daily lowered their LDL levels more than those who didn’t eat avocados.

Also, an analysis of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL, and triglycerides.

5- Olive and vegetable oils

Olive oil and other natural vegetable oils are considered healthy heart buddies according to many studies.

A five-year study gave older adults at risk of heart disease 4 tablespoons (60 ml) a day of extra virgin olive oil alongside a Mediterranean diet. the olive oil group had a 30% lower risk of major heart events such as stroke and heart attack, compared to people who followed a low-fat diet

It is also a source of polyphenols, some of which reduce the inflammation that can drive heart disease.

6- Whey protein

Whey protein is well-known for its benefits in building muscle, but it may also account for many of the health benefits attributed to dairy.

Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure.

You can get whey protein supplements easily nowadays but you have to choose the right product for you.

7- Barley and whole grains

Extensive food research found that whole grains especially barley can lower heart disease risks such as high cholesterol and high blood pressure.

What makes whole grain foods so special is they keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds, and fiber than refined grains.

In a review of 45 studies linked eating three servings of whole grains daily to a 20% lower risk of heart disease and stroke.

Barley in particular is rich in beta-glucans, which have the ability to lower “bad” LDL cholesterol.

For great benefits, eat around 7 servings of whole grain foods per day.

8- Beans and legumes

Beans are especially rich in soluble fiber. And as I mentioned before, soluble fiber slows down the digestion of cholesterol, which makes it easier to break down and be absorbed.

They also make you feel fuller, which is good if you are trying to lose weight (as you should if you want to lower your cholesterol)

Another great source of soluble fiber and protein is legumes, which include dried beans like kidney beans or black beans, lentils and split peas.

Whether you choose to add beans or legumes to your cholesterol reduction foods list, you can’t go wrong!

9- Okra

Okra, or lady’s fingers, is a warm-season vegetable that people cultivate throughout the world. it’s a low calorie vegetable and filled with soluble fibers which have a huge impact on both, losing weight and lowering cholesterol.

Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion. This helps cholesterol leave the body through the stool.

So, make sure to add Okra to your diet once or twice a week.

10- Fruits and berries

Fruits and berries are an excellent addition to a cholesterol reduction foods list for several reasons.

almost all types of fruit and berries are rich in soluble fiber. One kind of soluble fiber found in fruits called pectin lowers cholesterol by up to 10%. It can be found in many fruits including apples, grapes, citrus fruits, and strawberries.

Also, they contain some bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.

I suggested eating berries and grapes, which are particularly rich sources of these plant compounds, and making them a part of your cholesterol reduction foods list.

11- Dark chocolate and cocoa

Eating dark chocolate during a diet is like a dream come true for many people out there.

Even though some people think it’s too good to be true, research verifies the claims that dark chocolate and cocoa can lower “bad” LDL cholesterol.

In a study, healthy adults drank a cocoa beverage twice a day for a month. They experienced both, a reduction in “bad” LDL cholesterol and an increase in good cholesterol (HDL).

However, chocolate is often high in added sugar and may have other negative effects on your health.

Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or higher.

12- Soy foods

 Soybeans and their products, like tofu and soy milk, were once touted as a powerful way to lower cholesterol.

Analyses show that consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

So if you are a vegan or just looking to make your cholesterol reduction foods list longer, soy foods will be a great addition to your diet.

13- Garlic

Garlic has been used for centuries as a powerful in medicine as it contains many important plant compounds such as allicin (strong antibiotic).

Studies suggest that garlic has an effect on high blood pressure, bad cholesterol and cardiovascular diseases in general.

Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies use aged supplements to have these strong effects.

14- non-starchy Vegetables

Filling your plate with non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, and onions, is found to be helpful in lowering triglycerides (blood fats similar to cholesterol) which can be just as risky when elevated for developing heart disease.

Also, they’re low in calories, high in fiber and contain some protein, which makes them excellent for anyone following a diet to lose weight (it will lower cholesterol indirectly).

15- Lentils

Lentils are rich in fiber, containing 3.3 g per 100-g portion. as mentioned before, Fiber can prevent the body from absorbing cholesterol into the bloodstream.

A small 2015 study that included 39 participants who had type 2 diabetes and were overweight or had obesity demonstrated the positive effects of eating lentils on cholesterol levels.

After 8 weeks of eating 60 g of lentil sprouts per day, HDL levels improved, and LDL and triglyceride levels decreased.

So, Don’t forget to add lentils to your plate every now and then!

16- Green tea

Green tea is well known among people who are looking to lose weight but it also contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.

In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea.

After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets.

I personally Like to drink 2-3 cups per day to take the added benefits of weight loss and lowering cholesterol.

17- Kale

Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4.7 g of fiber.

A 2016 review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol.

Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation.

18- Dark leafy greens

While all vegetables are good for your heart, dark leafy greens are particularly special.

Dark leafy greens, such as spinach, contain lutein and other carotenoids, which are linked to a lower risk of heart disease.

Dark leafy greens may also help lower cholesterol levels by binding to bile acids and making your body excrete more cholesterol.

Therefore, Dark leafy greens are great as cholesterol reduction food.

19- Foods with added plant sterols or stanols

Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements.

Studies have found that Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

20- Tomato juice

Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.

In addition, research suggests processing tomatoes into juice increases their lycopene content.

Tomato juice is also rich in cholesterol-reducing fiber and niacin.

A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in blood cholesterol levels. The participants were aged 20–30 years and had body mass index scores of at least 20.

Takeaways

As a rule of thumb, all the foods that contain fiber and healthy fat will lower your cholesterol levels.

also, the full benefit of these cholesterol reduction foods requires other changes to your diet and lifestyle.

Getting a workout routine in place along with reducing your saturated fat intake can make a hell of a difference.

References

1-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/

2- https://www.sciencedirect.com/science/article/pii/B9780123849472000490

3- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330060/

4- http://www.sciencedirect.com/science/article/pii/S1933287415004274

5- http://www.nejm.org/doi/full/10.1056/NEJMoa1200303

6- http://www.sciencedirect.com/science/article/pii/S0944711315000926

7- https://www.ncbi.nlm.nih.gov/pubmed/27301975

8- https://www.ncbi.nlm.nih.gov/pubmed/27273067

9- https://www.researchgate.net/profile/Habtamu-Fekadu-Gemede/publication/310503444_Nutritional_Quality_and_Health_Benefits_of_Okra_Abelmoschus_Esculentus_A_Review/links/5830708308ae102f0731c836/Nutritional-Quality-and-Health-Benefits-of-Okra-Abelmoschus-Esculentus-A-Review.pdf

10- https://www.ncbi.nlm.nih.gov/pubmed/22190137

11- http://www.sciencedirect.com/science/article/pii/B978012384947200060X

12- https://www.ncbi.nlm.nih.gov/pubmed/21559039

13- https://www.ncbi.nlm.nih.gov/pubmed/16484553

14- https://www.heartuk.org.uk/healthy-living/cholesterol-lowering-foods

15- https://www.ncbi.nlm.nih.gov/pubmed/26762372