24 Best Foods for Lowering Cholesterol (Fact Checked)
Looking to reduce your cholesterol? You’ve come to the right place.
In this article, we’ll discuss the 24 Best Foods for Lowering Cholesterol. We’ll also talk about why cholesterol levels rise and the potential damage they can cause.
You’ll find out which foods to avoid and which to include more in your diet. By making informed, evidence-based dietary decisions, we can strive towards improved health.
Ready to learn more? Let’s begin.
What is Cholesterol?
Cholesterol is a type of fat present in your bloodstream. It’s a necessary component for the creation of healthy cells, but an overabundance can heighten the risk of heart disease.
The liver naturally produces cholesterol, but it’s also obtained from the food you consume, mainly from animal-based products.
Two primary types of cholesterol exist: LDL (low-density lipoprotein), often referred to as ‘bad cholesterol’, and HDL (high-density lipoprotein), or ‘good cholesterol’.
LDL transports cholesterol to your arteries where it can create plaques leading to blockages.
HDL, contrastingly, collects surplus cholesterol and transports it back to your liver for breakdown.
How Cholesterol is formed?
Your liver is primarily responsible for cholesterol’s production. This occurs as your body transforms the fats you eat into cholesterol.
Once produced, your liver releases this cholesterol into your bloodstream.
Cholesterol serves several key roles such as building and sustaining cell membranes and creating hormones.
Nonetheless, an overabundance of cholesterol in your bloodstream can result in the development of plaque within your arteries, which amplifies your likelihood of developing heart disease.
Multiple elements can affect the cholesterol levels in your body, such as your food habits, age, and genetics.
Why Cholesterol Increases in our body?
Consuming unhealthy food, not getting enough physical activity, and certain hereditary factors can lead to an increase in cholesterol levels inside your body.
In simple terms, when your diet is rich in saturated fats, trans fats, and cholesterol, your body absorbs more cholesterol than it can get rid of.
Also, an inactive lifestyle slows down your body’s metabolic rate, which hinders its ability to break down these fats, leading to an accumulation of cholesterol.
Hereditary elements also have a role to play. Your genetic makeup can influence the quantity of cholesterol your body naturally produces. Some individuals have a genetic predisposition to having high cholesterol levels Familial hypercholesterolemia (FH). [1]
Why Excess Cholesterol is Bad?
Increased levels of cholesterol in your system can obstruct your arteries, escalating the likelihood of heart disease and stroke.
This development starts when low-density lipoprotein (LDL), often referred to as ‘bad’ cholesterol, begins to accumulate on your arterial walls.
As this accumulation grows thicker, it constricts the arteries and limits blood circulation, a situation known as atherosclerosis. [2]
If not managed, this can result in a heart attack or stroke. Additionally, high cholesterol often doesn’t exhibit any symptoms, thereby posing a quiet risk to your wellbeing.
Regular check-ups of your cholesterol levels and implementing appropriate measures to control them is advised.
Which foods increase cholesterol levels?
So, which food items are known to boost cholesterol levels in the body? Primarily, those rich in saturated and trans fats.
These fats boost your low-density lipoprotein (LDL), also known as ‘bad’ cholesterol, while they lessen your high-density lipoprotein (HDL), also known as ‘good’ cholesterol.
Food items such as fatty cuts of meat, full-fat dairy items, and fried or processed foods are major offenders.
Also, baked items and snacks frequently contain trans fats, even if they bear the label ‘trans fat-free’.
It’s worth noting that food items rich in dietary cholesterol, like red meat and full-fat dairy items, can also raise your cholesterol levels.
Best foods for lowering cholesterol
You’ll find it interesting that there are a lot of foods which can aid in reducing your cholesterol levels.
Here’s the full list:
- Extra Virgin Olive Oil
- Avocado
- Oily Fish (salmon, sardines, pilchards, trout, herring and mackerel)
- Legumes(Beans, peas and lentils)
- Sweet potato
- Aubergine
- Okra (ladies’ fingers)
- Broccoli
- Apples
- Berries (blueberries, strawberries, cranberries, raspberries, and blackberries)
- Prunes
- Fat spread (stanols and sterols)
- Oats
- Barley
- Nuts (almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans)
- Flaxseeds
- Chia Seeds
- Edamame beans
- Whey protein
- Dark Chocolate and Cocoa
- Garlic
- Tea
- Dark Leafy Greens
- Buckwheat
Now, let’s analyze why each of these foods is considered to be among the best foods for lowering cholesterol.
1. Extra Virgin Olive Oil
Adding extra virgin olive oil to your meals can aid in decreasing your cholesterol levels. This is attributed to its high content of monounsaturated fats, which are recognized for their ability to cut down bad LDL cholesterol and boost good HDL cholesterol.
It’s also filled with antioxidants that can stop LDL cholesterol from oxidizing, which can be damaging to your heart.
An academic report noticed that individuals who consumed roughly 2 tablespoons of extra virgin olive oil every day for a period of 6 weeks showed reduced LDL cholesterol compared to those who did not. [3]
Hence, using extra virgin olive oil in your food preparation or as a salad dressing isn’t solely about flavor, it’s a straightforward and efficient method to maintain your cholesterol levels under control.
2. Avocado
Relishing avocados is more than an indulgence for your palate; it’s an effective strategy for maintaining balanced cholesterol levels.
Avocados are filled with monounsaturated fats, which have the ability to reduce your harmful cholesterol levels while promoting the beneficial ones. They’re also packed with fiber, contributing to further cholesterol reduction.
A study in the Journal of the American Heart Association suggests that adding one avocado daily to a moderate-fat diet has the potential to decrease levels of LDL cholesterol, commonly known as ‘bad’ cholesterol. Avocados don’t just bring down LDL but also boost levels of HDL, the ‘good’ cholesterol. [4]
Therefore, it’s more than just savoring a tasty treat, it’s about opting for a health-promoting choice.
3. Oily Fish (salmon, sardines, pilchards, trout, herring and mackerel)
Incorporating oily fish such as salmon, sardines, pilchards, trout, herring, and mackerel into your meal plan can help you manage your cholesterol levels.
These fish are loaded with omega-3 fatty acids, known for their beneficial effects on harmful cholesterol in the blood.
The American Heart Association advises having at least two portions of oily fish each week. If you’re not particularly fond of fish, you can also opt for fish oil supplements to get your omega-3s.
4. Legumes(Beans, peas and lentils)
Including legumes in your meal plan, such as beans, peas, and lentils, can effectively contribute to a decrease in your cholesterol levels.
Legumes are abundant in soluble fiber, a variety of fiber that attaches itself to cholesterol in your digestive process, stopping it from entering your bloodstream.
These foods, rich in nutrients, also supply a substantial amount of plant-based protein. This can replace some animal proteins in your food, further lowering cholesterol intake.
Research indicates that the consumption of a minimum of half a cup of legumes daily can create significant reductions in ‘bad’ LDL cholesterol. [5]
Hence, it might be a good idea to incorporate a generous serving of legumes into your meals. It’s both a tasty and health-conscious method to manage your cholesterol levels.
5. Sweet potato
Don’t underestimate the modest sweet potato in your journey towards improved cardiac health. This vegetable, loaded with fiber and potassium, is a formidable ally against elevated cholesterol levels.
The fiber content in sweet potatoes, specifically the soluble type, interacts with cholesterol during digestion and aids in its expulsion from the body.
Potassium maintains sodium balance in the body, which is beneficial for blood pressure regulation. Studies indicate that potassium-rich foods may lower heart disease risk. [6]
Including sweet potatoes in your regular menu in different methods, such as baking, boiling, or roasting, can be a good idea. However, it’s recommended to steer clear of toppings with high fat and caloric content to gain maximum advantage.
6. Aubergines
Adding aubergines, or eggplants as they’re commonly known, to your diet can have significant benefits for your heart’s health.
These purple vegetables are packed with dietary fiber. This nutrient is helpful in reducing cholesterol levels, as it cuts down the absorption of harmful Low-Density Lipoprotein (LDL) cholesterol into your bloodstream.
These vegetables aren’t only delicious but also packed with nasunin, a powerful antioxidant that can safeguard your heart from oxidative damage. [7]
Aubergines are also a good source of potassium, a vital mineral for heart health.
Therefore, incorporating aubergines into your meals, be it in salads, stews or as a side dish, can be a flavorful and healthful way to boost your diet.
7. Okra (ladies’ fingers)
Have you considered incorporating okra, or ladies’ fingers, into your diet to help lower cholesterol? This unique, green vegetable is packed with soluble fiber, a component known to reduce bad LDL cholesterol by interfering with its absorption process in your gut.
Plus, with its low calorie and fat content, okra serves as a heart-friendly food option.
Studies indicate that okra consumption can offer additional health perks. It’s packed with vitamins A and C, potassium, and calcium, all of which promote heart health. This vegetable has also been associated with better digestion and blood sugar management.
8. Broccoli
You mightn’t favor its flavor, yet adding broccoli to your diet can have a significant impact on reducing your cholesterol levels.
This category of vegetable carries nutrients that are known to combat cholesterol. It contains a great deal of fiber that supports digestion and minimizes the absorption of cholesterol.
On top of that, it’s full of antioxidants and plant elements like sulforaphane, which have a known connection to heart health.
A research piece revealed that steamed broccoli binds more bile acids in your digestive process, which assists in lowering cholesterol. [8]
Therefore, the idea of eating broccoli for health isn’t just a common saying, it’s a fact backed by science. Make an effort to add it to your dishes more regularly, and you’ll notice a positive change in your body’s cholesterol levels.
9. Apples
Apples may not strike you as a food capable of battling cholesterol, yet they’re filled with components that can assist in reducing your cholesterol levels.
They’re an excellent source of soluble fiber. Moreover, apples are a great source of polyphenols, antioxidants that can hinder LDL, or ‘bad’ cholesterol, from oxidizing and becoming more harmful to your heart health.
A research showed that individuals who consumed an apple a day for a month had their LDL cholesterol reduced by 40%. [9]
Therefore, the significance of this everyday fruit shouldn’t be dismissed. Including apples in your diet can be a delicious and effective method to combat high cholesterol.
10. Berries (blueberries, strawberries, cranberries, raspberries, and blackberries)
Berries, including blueberries, strawberries, cranberries, raspberries, and blackberries, aren’t just tasty, but also a potent defense against high cholesterol.
These fruits are rich in fiber, aiding in the reduction of your LDL, or ‘bad,’ cholesterol levels. They’re also a rich source of potent antioxidants such as anthocyanins, which can protect your heart by decreasing inflammation and oxidative stress.
Studies indicate that a diet abundant in these fruits can significantly influence your cholesterol levels. In a particular study, individuals who consumed a handful of blueberries each day over 8 weeks observed a 5% reduction in their LDL cholesterol. [10]
Hence, make an effort to include a variety of berries in your daily diet. They aren’t only a delightful snack but also a formidable ally in managing your cholesterol.
11. Prunes
Consuming a small quantity of prunes daily can considerably reduce cholesterol levels. These dehydrated plums boast a high content of soluble fiber, which interacts with cholesterol while being digested, stopping it from entering the bloodstream.
Prunes also contain a high number of antioxidants, particularly phenols, that help to obstruct cholesterol oxidation – a process causing plaque accumulation in the arteries.
Research indicates that eating just 12 prunes per day could decrease cholesterol by up to 8%. [11]
Hence, the potency of prunes shouldn’t be overlooked. By incorporating them into your diet, either as a snack or within meals, you’re adopting a straightforward yet efficient method for improved heart health.
12. Fat spread (stanols and sterols)
Fat spreads that are enriched with plant stanols and sterols (phytosterols) can have a favorable effect on your body’s cholesterol levels.
These beneficial compounds are found naturally in various foods like fruits, vegetables, nuts, and grains. They have the ability to hinder the absorption of cholesterol in your digestive system.
Including these fortified spreads in your meals leads to a reduction in cholesterol entering your bloodstream.
Scientific evidence supports this. It has been documented that a daily intake of 2 grams of stanols or sterols can cause a 10% decrease in LDL cholesterol (the ‘bad’ kind), which is beneficial for your heart health. [12]
Therefore, when you’re purchasing groceries, pay attention to the labels and choose spreads that have these cholesterol-lowering ingredients. This minor change in your daily routine can have a significant effect on your cholesterol management.
13. Oats
Incorporating oats into your breakfast routine can be a clever step in the direction of reducing cholesterol. Oats are abundant in soluble fiber, a nutrient recognized for its role in decreasing ‘bad’ LDL cholesterol.
This beneficial action takes place in your digestive system, where soluble fiber interacts with cholesterol particles and assists in expelling them from your body.
Consistent intake of oats can lead to a substantial decrease in your cholesterol level. A research article reported that daily oat eaters experienced a drop in their total cholesterol and LDL cholesterol. [13]
Also, a meta-analysis of 25 RCTs published between 1966 and 1996 showed that oat products reduced total and LDL cholesterol, respectively, by 0.040 and 0.037 mmol/L per gram of daily soluble fiber intake. [14]
14. Barley
Why not consider including barley in your daily meals? This grain is a nutrient-rich food known to help reduce cholesterol levels.
The soluble fiber in barley, especially beta-glucan, moderates the body’s cholesterol absorption rate. [15]
The intake of merely 3 grams of beta-glucan daily can decrease your cholesterol by up to 8%. [16]
This is a notable decrease!
You can add barley to your diet by incorporating it into soups, stews, or salads.
15. Nuts (almonds, macadamias, brazil nuts, cashew nuts, hazelnuts, pistachios, walnuts, peanuts, pecans)
Nuts – such as almonds, macadamias, and pistachios – also have an important function in decreasing cholesterol. These types of nuts are abundant in monounsaturated fats, which aid in the reduction of harmful cholesterol and the increase of beneficial cholesterol.
For example, a research article indicated that the consumption of almonds resulted in a significant decrease in LDL cholesterol levels. [17]
Macadamias, filled with heart-friendly unsaturated fats, offer similar benefits.
Walnuts, in contrast, contain a high amount of omega-3 fatty acids, which have been shown to reduce cholesterol. [18]
However, due to their high calorie content, it’s recommended to eat them sparingly.
16. Flaxseeds
Flaxseeds are rich in dietary fiber and omega-3 fatty acids, which are known to help lower cholesterol levels.
Studies suggest that daily intake of flaxseeds could reduce LDL or ‘bad’ cholesterol by up to 18%. [19] [20]
The soluble fiber in these seeds can also block the absorption of cholesterol into your bloodstream.
You can effortlessly add flaxseeds to your meals by sprinkling them over your breakfast cereal, blending them into your smoothies, or using them in your baked recipes.
17. Chia Seeds
These tiny seeds are full of omega-3 fatty acids, fiber, and protein, making them an excellent choice for heart health and cholesterol control.
Studies have found that chia seeds can boost levels of ‘good’ HDL cholesterol, which aids in removing ‘bad’ LDL cholesterol from your bloodstream. [21]
Moreover, the soluble fiber in chia seeds interacts with cholesterol molecules, stopping them from being absorbed into your body.
Adding a sprinkle of chia seeds to your morning smoothie or yogurt is a wise decision for your health. Keep in mind, each small step plays a role in managing your cholesterol levels.
18. Edamame beans
Regular intake of edamame resulted in decreased ‘bad’ LDL cholesterol levels. These vibrant green soybeans, a staple in Japanese cuisine, are a nutritional powerhouse, abundant in fiber, antioxidants, and plant sterols.
The fiber present in edamame attaches to cholesterol in your digestive tract, hindering its absorption into your circulatory system. Concurrently, plant sterols have the ability to obstruct the absorption of cholesterol in your intestines.
Thus, including edamame in your diet isn’t merely a flavorful option, but also a beneficial one for maintaining heart health. Given their mild, nutty taste and adaptability, edamame beans are a simple inclusion to your cholesterol-reducing diet.
19. Whey protein
Whey protein, a byproduct of cheese production from milk, is associated with decreased cholesterol levels. Research has shown that people who consumed whey supplements saw a larger drop in total and LDL cholesterol, or the ‘bad cholesterol’, in contrast to those who didn’t use whey protein. [21]
This nutrient is also rich in necessary amino acids, which are beneficial for overall well-being.
Incorporating whey protein into your meals is simple. You can mix it into smoothies, oatmeal, or yogurt. Nonetheless, moderation is key as too much can cause digestive problems.
20. Dark Chocolate and Cocoa
Enjoying dark chocolate and cocoa is more than a delightful sensation for your palate. It’s also beneficial for your cholesterol levels.
Both dark chocolate and cocoa, its base ingredient, are laden with flavonoids. These plant-based compounds function as antioxidants. Research has suggested these flavonoids help reduce harmful LDL cholesterol and boost beneficial HDL cholesterol, fostering a healthier heart. [22]
An article in The Journal of Nutrition suggested that cocoa intake lowered LDL and total cholesterol. However, balance in consumption is vital. Dark chocolate is also calorie-dense and could lead to weight gain if eaten in excess. So, appreciate that piece of dark chocolate, but keep in mind: a small amount can have a significant positive impact on your cholesterol levels.
21. Garlic
Garlic, a staple ingredient in numerous culinary creations, also provides benefits for managing cholesterol levels.
Scientific investigations indicate a decrease in total and LDL cholesterol by an estimated 10-15% with regular garlic consumption. [23]
The natural antioxidants and sulfur-based compounds in garlic help deter cholesterol particles from adhering to the walls of arteries. For the most benefit, consume it raw or lightly cooked.
You might be unsure of the recommended quantity. Scientific findings propose that a daily intake of half to one clove of garlic can bring about noticeable changes. [24]
But don’t just limit yourself to garlic. Including other foods known for lowering cholesterol in your regular diet and maintaining a healthy lifestyle is also advisable. Balance is key. While garlic isn’t a cure-all, it’s a powerful assistant in your arsenal for managing cholesterol. So, feel free to add an extra clove to your upcoming meal.
22. Tea
Apart from garlic, incorporating tea into your regimen might also be beneficial in decreasing cholesterol levels. Both green and black teas are rich in compounds called catechins, which are known for their ability to lower LDL, or ‘bad’ cholesterol.
A study noted that participants who consumed either green or black tea for a duration of 12 weeks had a decrease in their LDL levels at the end of the study period. [25]
Plus, tea is loaded with antioxidants, which offer a series of other health advantages. Hence, think about making it a routine to enjoy a cup of tea daily. This minor step can be beneficial for improved heart wellbeing and decreased cholesterol.
23. Dark Leafy Greens
After your daily tea ritual, including dark leafy greens in your diet is another potent method to decrease your cholesterol levels.
Foods such as spinach, kale, and collard greens are abundant in dietary fiber, which assists in decreasing your low-density lipoprotein (LDL), the ‘bad’ cholesterol. These greens are also rich in lutein, a carotenoid linked with heart health.
Consuming at least five servings of fruits and vegetables every day, leafy greens included, to support a healthy heart. [26]
24. Buckwheat
Buckwheat should be a priority in your list of foods that can help lower cholesterol. This robust, gluten-free grain is a powerhouse of nutrition. It’s high in dietary fiber which aids in decreasing ‘bad’ LDL cholesterol and increasing ‘good’ HDL cholesterol.
Research published in the ‘Journal of Agricultural and Food Chemistry’ highlighted that rutin, a flavonoid found in buckwheat, provides considerable benefits for heart health. It doesn’t only assist in reducing cholesterol, but it also helps in lowering blood pressure. [27] [28]
Additionally, buckwheat is rich in magnesium, contributing positively to heart health and blood flow. Therefore, don’t underestimate this adaptable grain. You can include it in your meals by making pancakes, bread, or even using it as an alternative to rice.
Which foods to avoid?
As you integrate heart-friendly foods into your meal plan, it’s also vital to be aware of the foods you should steer clear of.
1. Coconut and palm oil
If you’re aiming to reduce your cholesterol levels, it’s advisable to avoid coconut and palm oil due to their high saturated fat content.
Despite being plant-based, these oils aren’t necessarily heart-friendly. Both coconut and palm oil are laden with saturated fats that can cause an increase in your LDL (bad cholesterol) levels.
Consider using healthier oils such as olive oil or canola oil as a substitute. Just bear in mind, maintaining a balanced diet is a key factor in managing your cholesterol levels.
2. Potatoes, yams, cassava and plantains
Adopting the use of more health-conscious oils is a positive step. However, it’s beneficial to also be mindful of certain carbohydrate-rich foods such as potatoes, yams, cassava, and plantains.
While these foods certainly have nutritional value, their high carbohydrate content may lead to increased blood sugar levels and consequently, higher cholesterol levels.
Rather than indulging in fried or processed potatoes, choose options that are boiled or baked. When enjoying plantains, opt for those that are roasted or steamed as opposed to fried. Boiled cassava is the healthier choice.
3. Fatty meat, such as lamb and pork
The food you eat can have a substantial effect on your cholesterol levels, particularly when your diet is abundant in fatty meats such as lamb and pork. These meat types are abundant in saturated fats, which can raise your low-density lipoprotein (LDL) levels, often labeled as the ‘bad’ cholesterol.
An excess of LDL cholesterol can lead to a buildup of plaque in your arteries, which heightens the risk of heart disease and stroke.
Instead, choose leaner meats like chicken or turkey, and weigh the benefits of plant-based proteins. Fish like salmon and mackerel are rich in beneficial omega-3 fatty acids.
The goal isn’t solely to avoid certain foods, but rather to balance your diet with healthier alternatives.
4. Lard and shortening
Why is it beneficial to limit lard and shortening in your meals? The answer is straightforward: they’re rich in unhealthy saturated fats.
When these fats are ingested, they boost your low-density lipoprotein (LDL) cholesterol, which is often labeled as ‘bad’ cholesterol. Increased LDL levels can result in plaque development in your arteries, amplifying your susceptibility to heart disease and stroke.
Experts suggests that saturated fat consumption should be less than 7% of your total daily calories. [29]
To put it in practical terms, if your daily calorie intake is 2000, you should ingest less than 16 grams of saturated fats per day. Lard and shortening can quickly contribute to this limit.
5. Butter and cream
Reducing the amount of butter and cream you consume can have a noticeable effect on decreasing your cholesterol levels. These food items contain elevated levels of saturated fats, leading to an increase in low-density lipoprotein (LDL) or ‘bad’ cholesterol.
The change might be difficult at the outset, but it’s a necessary move in controlling your cholesterol and preserving cardiac health. The key point here isn’t complete avoidance, but moderation.
6. Cakes and donuts
When we talk about desserts, the focus naturally goes to cakes and donuts. These are food items that one should consider limiting due to the unhealthy fats, refined sugars and flours they contain.
These elements, particularly the sugars, can negatively impact your cholesterol levels as the body tends to convert excess sugar into a type of fat known as triglycerides, which have the potential to increase your LDL (bad cholesterol) levels. Commercially baked items like donuts often contain trans fats, which can increase your overall cholesterol levels.
So, while it’s okay to treat yourself occasionally, frequent consumption could pose potential health risks. It’s worth thinking about other dessert options that are better for your health, like fresh fruits or dark chocolate.
7. Pastries
Just as you monitor the intake of cakes and donuts, it’s wise to also track your pastry consumption.
Pastries are traditionally high in unhealthy fats and sugars that can increase your cholesterol levels. Pastries, especially those obtained from bakeries or supermarkets, frequently contain trans fats.
This fat variant not only boosts your bad (LDL) cholesterol but also reduces your good (HDL) cholesterol, resulting in a twofold detrimental effect on your heart health.
In addition, pastries are often packed with refined sugars, which can contribute to weight gain and further heighten your cholesterol levels. Rather than these, consider options like whole grain or whole wheat when available.
8. Potato chips
The impact of potato chips on your cholesterol levels may surprise you. Consuming these tasty treats often can lead to an unhealthy increase in your cholesterol levels.
This happens because these snacks are typically deep-fried in unhealthy oils and contain a high amount of sodium and trans fats. These elements are notorious for boosting your ‘bad’ LDL cholesterol.
Overeating these savory snacks and the risk of heart disease. If maintaining a lower cholesterol level is your goal, reducing the intake of potato chips is a wise decision.
Consider healthier snack options like air-popped popcorn or raw veggies with hummus.
9. Fried foods
Fried food items, such as fried chicken, donuts, and french fries, often contain high amounts of trans fats and saturated fats.
These fats can negatively impact cholesterol levels, raising low-density lipoprotein (LDL) cholesterol, also known as ‘bad’ cholesterol, and lowering high-density lipoprotein (HDL), known as ‘good’ cholesterol.
Reducing the intake of these foods can go a long way in managing cholesterol levels.
Opting for more steamed, baked, or grilled foods can be a good approach to maintain healthier cholesterol levels.
Consider replacing your fried chicken with a grilled version or opting for oven-baked potatoes instead of fries.
10. Full fat dairy products
Items such as whole milk, butter, cheese, and cream contain high amounts of saturated fats, which boost your low-density lipoprotein (LDL) cholesterol, the so-called ‘bad’ cholesterol.
Instead, go for low-fat or non-fat dairy substitutes. These choices can offer the necessary calcium and vitamin D, minus the damaging fats.
However, even with healthier alternatives, moderation is still important.
11. Alcohol
When managing your diet to lower cholesterol, it’s vital to also consider your alcohol consumption, as it can influence cholesterol levels.
Alcohol, especially spirits, tend to be high in sugars and empty calories which can lead to weight gain, a contributing factor to high cholesterol.
Overindulging in alcohol can also raise your blood pressure and triglyceride levels, making cholesterol-related issues more problematic.
You might also consider other options like having days where you don’t consume any alcohol or choosing drinks that are lower in sugars. Moderation is vital when it comes to alcohol consumption.
Frequently Asked Questions
Bottom Line
Understanding the dynamics of cholesterol in our body is essential for maintaining good health. Excess cholesterol can pose significant risks, but by making wise dietary choices, we can effectively lower our cholesterol levels.
This article has explored the 25 best foods for reducing cholesterol, offering a comprehensive guide to help you make informed decisions about what to include in your diet.
By being aware of what to avoid and incorporating these beneficial foods, you can take proactive steps towards improving your cholesterol profile and overall well-being.
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