14 Foods that Lower Cholesterol
After reviewing my research on healthy foods and cholesterol from this year I came up with the top 14 Foods that Lower Cholesterol.
- 1. Whole grains and oats - a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
- 2. Blueberries - a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
- 3. Pistachios, 4. Walnuts, and 5. Almonds - a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.
- 6. Avocados, 7. Olives, and 8. Olive oil - 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes. Check out the Mediterranean Diet.
- 9. Flaxseed oil - flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
- 10. 100% cranberry-grape juice - antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.
- 11. Fish and Fish oil - a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
- 12. Black soybeans - a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
- 13. Pomegranate juice - a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
- 14. Yogurt with live active cultures (probiotics) - Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”
You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:
- LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.
- You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
- Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.
August 5th, 2007 at 4:33 pm
Love it! Thanks, Laurel!
August 22nd, 2007 at 1:45 pm
Where garlic?
August 22nd, 2007 at 5:44 pm
nice
August 22nd, 2007 at 6:17 pm
yeah, where’s the garlic?
August 22nd, 2007 at 10:49 pm
This is cool!!! Love it…!!
August 23rd, 2007 at 6:41 am
I became vegan at the age of 40. My cholesterol dropped from just over 230 to under 150 in about six months. If you eat cheese, milk, fish, … forget it. From what I have seen, if you eat fish, keep taking your Lipo..whatever. I actually enjoy food much more now that ever before - really.
August 23rd, 2007 at 9:49 am
hay alguna pastilla natural q. contenga todo esto..favor informar
August 23rd, 2007 at 10:04 am
la espirulina y el omega 3 6 y 9 bajan el colesterol y tambien el ajo.. si lo picas en pedacitos pequenos y te los tragas con agua te baja el colesterol…. 4 ajos en la noche en trozitos por 4 dias y te baja por que te baja…
August 23rd, 2007 at 10:36 am
Don’t forget laughing. http://www.PastExpiry.com !
August 23rd, 2007 at 6:37 pm
I want to know more about the fruits that reduce the cholesterol
August 24th, 2007 at 7:58 am
PERO TODOS EL MUNDO ME DISE QUE LA AVENAS BAJA EL COLESTEROL..Y AQUI NI LA MIENTAN
August 24th, 2007 at 11:15 am
From what I’ve read and let me tell you I’ve read alot, anyway veggies and fruits are the best source to lose weight, gain muscles and lower you cholesterol any food that is man-made or processed is bad, only food from nature are the best source for any good thing to the body.
August 24th, 2007 at 11:18 am
todo producto que sea natural ( no procesado ) vegetales y frutas son una buena alimentacion para bajar de peso, crear musculos, y bajar el colesterol. todos los productos que sean procesado son dañino para el cuerpo.
September 11th, 2007 at 11:48 pm
Hi,
Great pictures and very informative. Will be here for more updates.
leefrank
October 1st, 2007 at 11:01 am
Please just send a healthy food group guide or magazine free information to K. Dickerson 115 Moffat Street, Brooklyn, New York 11207.
Thank you so much.
October 3rd, 2007 at 3:23 am
I was told about drinking copella pure apple juice(cloudy)each day and as well as changing my diet my levels have been greatly reduced!give it a try!i live in England so i’m not sure if you’ll get the copella brand over there but i’m sure you’ll have something similar!Ted!
October 3rd, 2007 at 4:53 am
Hi,
Please advice some more food according to Indian life style who helps to reduse LDL.
October 3rd, 2007 at 4:54 am
Hi,
can garlic helps to reduse LDL?
November 1st, 2007 at 1:40 pm
I thought these 2 articles we great.
http://www.newstarget.com/Reduce_High_Cholesterol_In_30_Days_1.html
http://www.newstarget.com/002686.html
November 10th, 2007 at 8:34 am
For some reason I’m really into eating well lately.. Thanks for the list!
November 11th, 2007 at 8:08 am
A pleasure to look at, go on with this! Thanks!
December 31st, 2007 at 11:10 am
Can foods reduce or lower cholesterol? Lear more by visiting:http://www.vitamin-supplement-reference.com/cholesteral-lowering-foods.html
December 31st, 2007 at 7:31 pm
Does anyone know that there is this product called Bios Life clinically proven to lower cholesterol and increase good cholesterol?
January 9th, 2008 at 12:00 pm
CHOLESTEROL LOWERING EFFECT OF SPIRULINA
Thirty healthy men with high cholesterol, mild hypertension and hyperlipidemia showed lower serum cholesterol, triglyceride and LDL (undesirable fat) levels after eating Spirulina for eight weeks. These men did not change their diet, except adding Spirulina. No adverse effects were noted. Group A consumed 4.2 grams daily for eight weeks. Total serum cholesterol dropped a significant 4.5% within 4 weeks from 244 to 233. Group B consumed Spirulina for four weeks, then stopped. Serum cholesterol levels decreased, then returned to the initial level. Researchers concluded that Spirulina did lower serum cholesterol and was likely to have a favourable effect on alleviating heart disease since the arterioscelosis index improved. More on Spirulina
by N. Nayaka, et al. 1988. Tokai Univ. Pub. in Nutrition Reports Int’l, Vol. 37, No. 6, 1329-1337. Japan.
January 24th, 2008 at 3:08 am
Are tomatoes bad for cholestorol?
January 24th, 2008 at 3:09 am
Thanks for the great information! Are tomatoes bad for cholestorol???
January 28th, 2008 at 11:25 am
I have really taken control of my life since I found out my triglycerides were at 414! I am 25 and I have two small children. I want to be around for them when I get older…I have hired a personal trainer and I am on a strict but delicious diet, and I feel better than I have felt since High School. This Website I left also has some very valuable informatio. GOOD LUCK TO ALL!
February 14th, 2008 at 6:51 pm
What is you’re limited in the funds you have. I can’t afford fruits and veggies daily. I’m a single mother, with high ldl. I have no health coverage either. So what is out here for people like me? There are more just like me that would love to do something of their health but, it’s hard. I don’t have the funds to hire a health trainer.
February 19th, 2008 at 5:30 pm
Hi Lee,
Rolled oats are really good, you can make oatmeal or simply soak the oats in hot water, add some cinnamon and some natural sweetener or just have plain w/ a little salt. I have cooked my oatmeal in apple juice and/or raisins and water, plus a little plain sea salt. Beans are really good too, high in fiber and not very expensive, esp. if you soak the dried ones overnight (after sorting and rinsing, of course)! There are so many kinds of beans! Then there are lentils and split peas, which just require sorting and rinsing and then cooking - they are so small that no soaking is needed. Vegs tend to be cheaper than fruits, so focus on vegs and have fruits just as a treat. Cutting out sugar is helpful for everything! Increasing your fiber intake, with beans, whole grains, oats, plain shredded wheat, small amounts of seeds and nuts. Call your local health food store and see if they carry bulk items, or your local grocery and see if they carry bulk. Bulk generally is less per pound, plus you can start off small to experiment and see what you like. It’s a matter of changing your tastes, if you’ve been used to a low fiber, usual kind of diet. Eating more fiber, which will increase your elimination, will improve your ldl and slim your waist-line also! I could go on and on : ) Good luck and continue to educate yourself : ) Thankfully we have sites like this and so much more that we can tap into on the web!
February 19th, 2008 at 5:42 pm
ooops! I didn’t mention rice, white and brown, pearled barley (like the kind i had in beef soup when i was a child), millet, quinoa. Check around the whole grains, they keep well (freeze to kill any “critters”) or add a bay leaf or two in the bag for the same reason. Sort then rinse the grain a few times. I cook more than i need for one meal and then just heat up portions when needed. Or eat it cold or at room temperature. Eating like this is less expensive than the “usual”. Oh yes, olive oil is nice too. Avoid crisco and hydrogenated fats..they raise cholesterol. Oh yes, look for tamari and shoyu sauces, it’s like soysauce but all natural ingredients and naturally fermented, it’s great and so tasty on beans and grains! Helps digestion also!
Sounds like a hassle, but it’s well worth it, when you start feeling lighter and happier too ^_^
Learning about herbs, esp. the antiobiotic sort is useful too, like chapparal, echinacea and goldenseal.
These are good for respiratory infections, sinus infections, etc.
There’s so much more! Feel i’m hogging the page, so i’m going now : ) This is just an area that really interests me!
March 5th, 2008 at 7:10 pm
Thanks for the info. I knew about a few of these but there were so many that I didn’t realize could be benifical in my diet to help with lowering my cholesterol.
Thanks again!
March 6th, 2008 at 8:33 am
Thank you. Very helpful info.
March 10th, 2008 at 7:50 pm
I have found the answer to getting more fruits and vegetables–Juice Plus+. Juice Plus+ provides the nutrition from 17 different fruits and vegetables, and grains in convenient and inexpensive capsule form. To learn more check out this website, http://www.juiceplus.com/+cs31186
April 6th, 2008 at 8:28 pm
Cholesterol has been around for thousands of years.
It’s a natural function of the human body. Unfortunately,
most people aren’t even aware they have high cholesterol
until they have a heart attack or stroke. It is possible
to have up to 80 percent closure of the arteries without
ever feeling a single symptom! Here are 5 tips you can use
straight away to start lowering your cholesterol today:
1. Reduce fat in your diet.
Buy the leanest cuts of meat you can find. Regularly
substitute poultry (without the skin) and fish for
red meat. Both are lower in saturated fat. Switch to
low fat cottage cheese and yogurt, reduced fat hard
cheeses and skim or 1 percent milk.
2. Eat no more than four egg yolks a week.
Many people don’t have to worry about eating cholesterol.
Normal bodies adjust to increased intake by cutting back
on regular product. However, since one third of Americans
are cholesterol responders their blood cholesterol does
go up when they eat cholesterol. You probably don’t know
if you fall into this category so play it safe. Eat no
more than four egg yolks a week. An average egg yolk
contains 213 milligrams of cholesterol!
3. Eliminate fried foods.
Buying low fat is just the beginning. You need to
institute low fat cooking methods to keep the cholesterol
from sneaking back in to your diet. Remove fatty skin from
chicken and turkey. Don’t fry foods. Roast, bake, broil,
grill or poach them instead. Use fat free marinades or
basting with liquids like wine, tomato or lemon juice.
Use olive or canola oils for saut�ing or baking. Both are
very low in saturated fat. Use diet, tub or squeeze
margarines instead of regular. Watch for the term
“hydrogenated,” which means some of the fat is saturated.
4. Eat vegetables and complex carbohydrates.
Lowest fat foods of all are vegetables, fruits, grains
(rice, barley and pasta), beans and legumes. Try
substituting some of these for meat and high fat dairy
products. Don’t douse your pasta with butter or your
potato with sour cream. Use tomato base sauces instead of
cream base. Use lemon juice, low sodium soy sauce or herbs
to season vegetables. Make chili with extra beans and
seasonings while leaving out the meat.
5. Lose weight.
If you are overweight, the chances are almost 100% that
you have a problem with high cholesterol. You can lower
your LDL and elevate your HDL just by dropping some pounds.
Eat fewer fatty foods and more fruits, vegetables, grains
and beans and it’s a pretty good bet that you will slowly
but surely lose weight.
Remember there is no substitute for your physician.
Make certain that you clear any new treatments with him
before embarking on any radical health changes you are
anticipating.
About the Author
Tony Newton publishes the popular health and wellness
website - http://www.1st-for-health.com
With lots of informative articles on low carb diets,
hair loss, arthritis pain relief, acne and lots more.
April 6th, 2008 at 9:08 pm
A friend lowered her LDLs by eating lots and lots of apples….Guess there’s something to the “an apple a day keeps the doctor away”… I buy organic apples, but they are not cheap! If you can’t buy organic, at least scrub them with soap and water to take off pesticides.
Another good breakfast idea that is popular in Europe is Muesli..Soak overnight: 2 cups raw oatmeal (I use steel cut rolled oats, but Quaker Old Fashioned Oats is ok) in 1 to 1-1/2 cups Soy Milk, add 2 grated apples (skin & all), 1/2 cup chopped nuts (walnuts or almonds), 2 tbsp raisins, 1 tbsp Honey, ..cover tightly, refrigerate overnite and “instant breakfast”! You also could sprinkle with cinnamin, or top w/yogurt.. Enjoy!
April 14th, 2008 at 9:23 pm
I use 1-1/2 TBSP buckwheat (raw)in yogurt twice a day and it has enabled me to get off cholesterol medication.
April 16th, 2008 at 5:58 pm
do NOT follow the ‘dont eat eggs’ advice give a few posts above me (#2 of the five). i conduct obeisity research in the field of nutrition and genetics at UCD. i say this bc ive read a lot of papers on nutritional affects on the body. the egg avoidance was popular a small while back, but recent research directly contradicts this.
eating eggs lowers cholesterol. do not shy away from them. please read recent research papers. in fact, my coleagues laugh at people that think avoiding eggs is better for lowering cholesterol, so please trust me. spead the news!
thank you!
April 17th, 2008 at 12:48 pm
It’s true, eggs are a powerhouse of nutrition! If you search eggs on my site, you can find some great research I posted on them.
I noticed a bunch of people asked why I didn’t include garlic. Although I’m a firm believer that garlic is beneficial in many ways, I tend to rely on studies and research for this blog. I found too many conflicting ideas about garlic so I chose not to include it in this list. Still, eat up garlic, it has tons of benefits and may very well be helpful in lowering LDL cholesterol.
Thanks for your comments everyone!
April 22nd, 2008 at 11:24 am
have you looked into turmeric?
new studies suggest it’s a potent LDL
lowering properties…
April 22nd, 2008 at 7:52 pm
Great post on foods that lower cholesterol. Will post it on my fridge to keep us both in check;-)
May 10th, 2008 at 3:25 pm
there are supplements out there that can be very beneficial in monitoring cholesterol levels! Nutrients such as soy, fiber, vitamins C, B6, and E can all help promote healthy living. You can read up more on supplements for cholesterol over at the Dietary Supplement Information Bureau.
May 15th, 2008 at 3:50 pm
1. ORANGE PEEL is without any doubt No.1. due to its NUMEROUS extremely EFFECTIVE antioxidants. If you just want plain antioxidants you could buy Sulphur dioxide which you can buy at local pharmacy and is used to conserve wine, but without any function in vivo!
So -40%LDL for one ORANGE PEEL a DAY
2. Walnuts (not almonds, hazelnuts, whatever) due to its HIGH ORAC value, Ellagic acid content, Omega3:Omega6=1:4. So -10% for 50gr of walnuts a day
3. HAYTHORN — Splenidid tea really. Cardioprotective since beginning of time
4. Berries, with blackberry on the fist place
5. CINNAMON - ORAC of 180.000. What else to say:) Lowers LDL 27% for 1gr a day
6-10. RUN, JUMP ROPE, or better yet DO TABATA INTERVALS!
-Do not take garlic for LDL. You’ll achieve exactly nothing:) You could lower blood pressure btw.
For hindering lipid peroxidation damage use:
1. Extra virgin olive oil which will substitute saturated fats in LDL particle (Omega 9, oleic acid)
2. Raise Glutathione (WHEY PROTEIN)
3. Green Tea, whatever tea (I prefer common sage, basil and haythorn, all of them huge ORAC)
4. Fruits, plums especially, but berries also, oranges, apples…
5. Brocolli + tomato! great combo
and never forget atorvastatin + aspirin!
don’t try to be too smart. don’t forget atorvastatin and aspirin.
All the best
June 2nd, 2008 at 3:00 am
does folic acid help keep the walls of the artheries in good shape
June 7th, 2008 at 6:13 am
Dr Caldwell B Esselstyn Jr.(www.heartattackproof.com) is a leading authority on prevention and reversal of heart diseases.
He is the only Doctor in the world with 100% success rate in treatment of heart disease. 25 years back he took 25 patients suffering from extreme heart disease (other Cardiologists had given up on these patients) and treated them. Nearly all of these patients are alive and healthy even after 25 years.
Dr Caldwell suggests: No DAIRY (so no curd as suggested above), NOT A DROP OF OIL in diet (not even extra virgin olive oil), NO FISH and no avocados from the list mentioned above.
I have been a vegetarian all my life yet my cholesterol was high from last 10 years. Within 3 months of starting Dr Caldwell suggested diet, my cholesterol dropped a whopping 40% and is still low after a year.Never felt more better in my life after reading his book and following his advice.
June 7th, 2008 at 6:26 am
There is strong proof that Soyabean can increase Lipoprotein(A) levels. Lipoprotein (A) is a independent risk factor for heart disease. So possibly Soyabean products should be avoided.
Therefore I avoid Soyabean milk and take Oat milk. The only non-dairy milk, I think, in the UK market without any added oil or chemicals is ‘Oatly’ Organic milk.
No.2 Fruit juices tend to increase Triglycerides level so try to have a fruit instead of a fruit juice.
June 7th, 2008 at 6:31 am
Slight correction to my above post:
Dr Caldwell had undertaken treatment of 15 patients and not 25 patients as stated above…
June 13th, 2008 at 11:05 pm
wow this was a little helpful, not to much tho
July 5th, 2008 at 6:24 am
Good article with helpful information and all foods I like. What about green tea for lower cholesterol?