List of Cholesterol Lowering Foods
Diet is closely related to cholesterol levels. To lower cholesterol, eat more foods rich in dietary fiber and foods rich in unsaturated fatty acids.
Dietary fiber is an essential nutrient needed by the body. Eating foods rich in dietary fiber can not only promote intestinal peristalsis and help digestion, but also lower cholesterol levels.
1.Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction: 18%
Substituting saturated animal fats with healthier fats like olive oil, canola oil, peanut oil, and avocados results in a drastic reduction in your LDL cholesterol. Specifically, a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.
2.Bran (Oat, Rice)
Cholesterol Reduction:7-14%
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol.
3.Flax Seeds
Cholesterol Reduction: 8-14%
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%, and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). In both studies, the flax seeds were consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
4.Garlic
Cholesterol Reduction: 9-12%
Studies show that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
5.Almonds
Cholesterol Reduction: 7-10%
Several studies report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. In a dose-response study, it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction. As almonds are a high calorie food,it is not recommended that you eat more than half a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
6.Lycopene Foods
Cholesterol Reduction: 0-17%
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction while other studies find no difference. Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL
7.Walnuts and Pistachios
Cholesterol Reduction: 10%
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is especially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of the total caloric intake is necessary to achieve the cholesterol-lowering benefits
8.Whole Barley
Cholesterol Reduction: 7-10%
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products. Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.