March 29, 2024

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These Tasty Foods Will Help Lower Your Cholesterol Without Medication

Do you have high cholesterol? You’re not alone. The problem affects some 93 million Americans, according to Centers for Disease Control and Prevention (CDC), and has been linked to serious health conditions, from heart disease to diabetes.

Cholesterol is a waxy, fatty substance found in your cells. Your liver makes it naturally, but it’s also found in animal products like meat and dairy. Your body needs some cholesterol to function, but getting more than you need—which can happen from eating too many cholesterol-rich foods—causes plaque to form in the arteries, which could lead to dangerous blood flow blockages.

“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” says Omar Ali, M.D., F.A.C.C., board-certified interventional cardiologist at ARK Medical Center in Michigan. You should limit LDL (or “bad”) cholesterol as much as you can, hopefully replacing it with HDL (or “good”) cholesterol.

LDL cholesterol is the main culprit behind buildup and blockage in the arteries, per the National Institutes of Health (NIH), while HDL actually helps remove LDL. Cholesterol is measured in milligrams per deciliter of blood, abbreviated as mg/dL. Ideally, this is what healthy cholesterol numbers look like, according to the NIH:

Women over age 20:

  • Total cholesterol: 125 to 200 mg/dL
  • LDL cholesterol: Less than 100 mg/dL
  • HDL cholesterol: 50 mg/dL or higher

Men over age 20:

  • Total cholesterol: 125 to 200 mg/dL
  • LDL cholesterol: Less than 100 mg/dL
  • HDL cholesterol: 40 mg/dL or higher

Medications like statins can help you get to healthy levels, though most experts recommend trying to make healthy lifestyle changes first. “I always advise people to try and lower their cholesterol through diet and exercise,” says Jennifer Haythe, M.D., co-director of the Women’s Center for Cardiovascular Health at New York-Presbyterian.

Lowering your cholesterol without medication is possible, but it’ll take some work. One of the most beneficial changes is simply getting more active. “To reduce cholesterol, it’s essential to start a cardiovascular fitness routine that involves moderately vigorous exercise four times per week,” Haythe says. You can start with moderate exercises, like walking, for 15 to 20 minutes a day, building up from there. (And if you smoke, you should try to stop as soon as you can.)

Eating a nutrient-rich diet is also crucial. Cutting back on high-cholesterol foods—like fried foods, sugary desserts, and fatty meats—is a start, but you should also eat more of the fare that can actually help lower your cholesterol. Fans of the Mediterranean diet should be pleased; its staples are naturally low in LDL cholesterol and can actively remove it from your system. Here, you’ll find the best picks to add to your grocery list.



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Whole grains

Getting 5 to 10 grams of soluble fiber (found in whole grains like oats and brown rice) daily could help lower LDL cholesterol, per the National Lipid Association. Because you digest fiber slowly, it’s able to bind to cholesterol in the blood and remove it from the body, Dr. Haythe explains. Cooked oats are a top source, offering 2 grams of soluble fiber per half-cup serving.

Try it: These apple oatmeal muffins include a half-serving of oats—but only 225 calories—each.



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Fatty fish

Aim to eat at least two 3.5-ounce servings of fatty fish like salmon, mackerel, tuna, trout, or herring per week, according the American Heart Association. The omega-3 fatty acids found in seafood can help improve your triglycerides—a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.

Try it: Roasted salmon, artichokes, and red onion come together on a single sheet pan in just 30 minutes.



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Nuts

Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Dr. Haythe explains. Just watch your portion size, since nuts are high in calories.

Try it: This blueberry parfait contains walnuts, almonds, and pecans, plus fiber-rich oats.



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Green tea

A study of more than 40,000 Japanese adults found that those who drank more than five cups of green tea daily were 26% less likely to die from a heart attack or stroke compared to folks who rarely imbibed. Experts suspect that’s because the brew is rich in catechins, a family of flavonoids can thwart the production and absorption of cholesterol.

Try it: Drink it straight up, toss it in a smoothie, or try Instagram’s favorite whipped matcha tea.



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Legumes

Eating a daily half-cup serving of legumes (including beans, peanuts, lentils, and peas) could lower your LDL cholesterol by an average of 5% in just six weeks, according to a 2014 meta-analysis of 26 studies. Like oats, beans are packed with soluble fiber that sweeps cholesterol out of the bloodstream, Dr. Ali explains.

Try it: Legumes fit in with basically any savory dish—and some sweet ones as well. Start with this fiery black bean soup and arugula and chickpea salad.



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Seeds

Like whole grains, seeds are rich in fiber, which binds to bad cholesterol and drives it out of the body. Chia seeds and flax seeds, especially, are good to add to your diet; they’re easy to sprinkle on everything and have been shown in recent research to lower LDL cholesterol and even help drive fat out of the body. These seeds are also rich in omega-3 fatty acids, a rare plant-based source of the nutrient.

Try it: Make this coconut chia pudding for a sweet and filling breakfast.



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Dark chocolate

Who says treats can’t also be good for you? In a British study, participants who sipped a cocoa drink twice daily for a month lowered their LDL and raised their HDL. This is probably due to high levels of flavonoids, compounds with an antioxidant effect. Stick with 70% dark chocolate or higher—it contains more antioxidants and less sugar than the milkier stuff.

Try it: Stock up on dark chocolate bars or create these fruit and nut coins.



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Strawberries

Speaking of indulgent desserts, strawberries also provide a health boost. A 2014 study showed that regular consumption of the fruit is linked with lower cholesterol, probably thanks to its high levels of polyphenols, compounds found in plants that prevent LDL cholesterol from inflaming or clogging arteries. Knowing that, strawberries taste just a bit sweeter.

Try it: We all love ‘em with chocolate or in a smoothie, but how about in Caprese pasta or a turkey panini?



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Brussels Sprouts

Almost like an unlikely combination of seafood and whole grains, Brussels sprouts are actually a great source of both soluble fiber and omega-3 fatty acids, both of which are known to lower cholesterol. The cruciferous veggies have also been shown to decrease the likelihood of other vascular diseases, meaning they’ll pull double duty in protecting your arteries.

Try it: Roast mustard-glazed sprouts in the oven or shave them for a refreshing salad with lemon and sharp cheese.



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Safflower oil

This neutral, high-heat oil is rich in phytosterols, cholesterol-blocking plant compounds that could lower your LDL cholesterol by as much as 14%, according to the Cleveland Clinic. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to that of olive oil, making it a good go-to cooking oil.

Try it: Use safflower oil anywhere you’d use another oil, like in these Thai turkey lettuce cups.



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Kale

The leafy green (along with cousins like collard and mustard greens) has been shown to bind to bile acid. “That helps the liver burn more fat, which in turn lowers cholesterol,” Dr. Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones; steaming, in particular, seems to boost bile acid binding, research shows.

Try it: Toss greens in a kale and parmesan salad or turn them into hearty, fiber-rich kale and chickpea soup.



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Avocado

Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol by 18 points, your LDL by 16 points, and your triglycerides by 27 points, per a 2015 meta-analysis. The key is using the buttery fruit to replace foods with saturated fat—swap sliced avocado for mayo on a sandwich, for example.

Try it: Make smoky guacamole, chopped salad, or creamy chocolate mousse.



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Apples

An apple a day really might help keep the (heart) doctor away; apples are some of the best sources of pectin, a type of fiber that’s been shown to lower levels of LDL cholesterol. They’re also chock-full of antioxidants like those all-important polyphenols, which work to keep arteries clear. Just don’t peel the skin, since that’s where most of the nutrients are.

Try it: Leave processed desserts behind forever with these healthier “baked” granola apples.



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Red Wine

A staple of the Mediterranean diet, red wine has been shown to help raise HDL cholesterol and decrease the chances of heart disease. Moderation is the name of the game, though; one glass a day is the most these studies suggest drinking, since too much alcohol can cause plenty of its own issues. If you already plan on indulging, though, enjoy every sip!

Try it: Might we suggest a bottle (or box) of red wine?



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Tomatoes

You say tomato, we say lower cholesterol. The fruits are high in lycopene, a compound that prevents LDL from oxidizing (becoming even more detrimental to your health). Studies have shown that tomatoes and tomato juice have a positive effect on cholesterol levels—and that getting more than 25 mg of lycopene in a day even lowered LDL levels by up to 10%.

Try it: This simple salad combines tomato, avocado, salmon, and nuts.

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