18 Cholesterol-Lowering Foods for Heart Health

Watching your cholesterol levels is one of the most important things you can do for heart health and preventing several types of heart disease. If you have high cholesterol levels, the best thing to do is listen to your doctor’s advice, but you can also make sure to eat foods that can help get your cholesterol down to acceptable levels. Just as there are foods that can raise your cholesterol, there are foods that have been shown to get it down and keep it where you want it.

18 Cholesterol-Lowering Foods- for a healthy heart.

red wine

1. Red Wine

Red wine has a lot going for it in terms of assisting you in your quest to bring down your cholesterol levels. The alcohol it contains acts to boost your good cholesterol levels, while the resveratrol it contains helps prevent bad cholesterol from becoming a problem. It’s long been associated with improved heart health. Ask your doctor if you should have one glass, a glass and a half, or two glasses per day. Key Factor: Resveratrol

2. Avocados

Avocados are naturally cholesterol free, and contain both monounsaturated and polyunsaturated fats, which are considered healthy fats that your body needs to work at its best. The cholesterol-lowering effects of avocados applies to the bad cholesterol, and they actually work to raise your good cholesterol levels, It’s sort of like putting the brakes on one and hitting the gas on the other for a compounded effect. Specifically it’s the oleic acid that is working its magic with avocados, and you’ll get plenty of potassium and fiber as well. Key Factor: Oleic Acid

3. Green Tea

Green tea provides an enormous amount of benefits to the body due to all of its antioxidants. It’s been linked to helping prevent and battle back cancer, and can help with any condition caused by excessive inflammation. The catechins it contains are theorized to lessen the amount of cholesterol your body takes in, which helps lessen your overall number. Green tea is healthier than other teas because it is not processed as much and retains more of its nutrients. Key Factor: Catechins

4. Beans

It’s the soluble fiber in beans that makes them such a superstar when it comes to lower cholesterol levels. They also help to stabilize blood sugar levels, and are relatively high in protein, so you can get sustained amounts of energy without a resulting crash later. This makes them a great side dish to many meals and worth considering eating daily. You can also eat lentils to provide many of the same benefits. Key Factor: Fiber


5. Oranges

Oranges have a reputation for the Vitamin C levels, but they are also good at lowering your cholesterol because they contain what’s known as pectin. This helps whisk cholesterol out of your body before it can be absorbed, much the same way oatmeal works as a sponge to carry it out. One thing to keep in mind is that you don’t get the same benefit from orange juice, you’ll have to buy and eat the fruit as a whole food. Key Factor: Pectin

6. Broccoli

Broccoli often gets mentioned as one of the healthiest foods you can eat, and it seems to be one of the most well-rounded foods out there. The fiber is what we’re after when looking to get the cholesterol down, and if you steam your broccoli you’ll be doing your best to make sure that it helps with the drawing out of cholesterol from your system. It’s also an alkalizing food, and low in fat and calories so it’s great for any diet. Key Factor: Fiber

7. Salmon

Everytime salmon is recommended as a key food to eat, it’s because of all the omega-3 it contains. In this case these fatty acids are going to work on your triglyceride levels, which helps remove some of the bad fat found in your body and in turn acts to keep your cholesterol levels where they need to be. The findings are so solid that salmon and other fish high in omega-3s can actually advertise as being able to help reduce heart disease risk. Key Factor: Omega-3 Fatty Acids

8. Oatmeal

Oatmeal has been described as a cholesterol sponge that sops it up and carries it out of your body. That’s pretty good news for those that have been told they have high cholesterol. If you don’t like the taste of it very much, consider going with a brand that is flavored, but organic. This will mean that it will taste better, but it will use natural sources for the sweetness and flavoring. Key Factor: Soluble Fiber


9. Walnuts

Walnuts can make a great snack, and can help to hold you over between meals. The good news is that they’re capable of helping with your cholesterol levels due to the healthy fats they contain. Choose walnuts that are in raw form to avoid the sugar and salt added to processed nuts. Tip: You can switch almonds, pistachios, pecans, and other nuts for walnuts to keep it interesting and still get the same benefit. Key Factor: Polyunsaturated Fatty Acids

10. Blueberries

You may already be aware that blueberries contain antioxidants that are good for the body overall, but they also contain a substance known as pterostilbene which helps lower your cholesterol levels, and can also be a factor in lowering your blood pressure. So in addition to the free radical damage that blueberries help prevent, they are also great for your heart health. Top oatmeal with blueberries for a breakfast that can’t be topped. Key Factor: Pterostilbene

11. Tomatoes

The lycopene in tomatoes has been credited as being what makes them so good for your health, and most of all your heart health. The reason is that it helps prevent the thickening of your arteries with cholesterol. In clinical trials it was shown to be effective at reducing the total amount of cholesterol in the body. Cook your tomatoes to release the full amount of lycopene they contain, making it easier for your body to ingest and absorb it. Key Factor: Lycopene

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