High cholesterol is a prevalent health issue for many adults in the United States, affecting millions according to the Centers for Disease Control and Prevention (CDC). A significant number of those individuals are relying on medication to manage their cholesterol levels. However, incorporating certain foods into your diet can help in lowering cholesterol naturally, regardless of whether you are on medication.
“High cholesterol is a leading risk factor for heart attacks, strokes, and poor circulation,” states Omar Ali, M.D., F.A.C.C., an interventional cardiologist at ARK Medical Center in Michigan. It’s crucial to note that while cholesterol is often seen negatively, our bodies require some cholesterol for essential functions. According to the Cleveland Clinic, cholesterol is a waxy substance found in cells that aids in constructing cell membranes, producing bile, and synthesizing hormones. The liver generates cholesterol organically, but an excess—often from a diet high in cholesterol-laden foods—can lead to plaque buildup in the arteries, posing severe risks to blood circulation.
Get insights from the experts: Omar Ali, M.D., F.A.C.C. and Jennifer Haythe, M.D., an associate professor of cardiology at Columbia University Irving Medical Center in New York City, highlight essential facts about cholesterol levels and suggest dietary changes to lower cholesterol effectively.
What is considered ‘healthy’ cholesterol?
Cholesterol is classified into two primary types: LDL (low-density lipoprotein), often termed “bad” cholesterol, and HDL (high-density lipoprotein), known as “good” cholesterol. In general, it’s advisable to minimize LDL levels while maximizing HDL levels.
According to the National Library of Medicine (NLM), LDL cholesterol primarily contributes to artery blockage, while HDL assists in removing LDL from the bloodstream. Cholesterol levels are measured in milligrams per deciliter of blood (mg/dL). The following guidelines from the NLM outline what is considered healthy cholesterol levels:
Women over age 20:
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Total cholesterol: 125 to 200 mg/dL
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LDL cholesterol: Less than 100 mg/dL
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HDL cholesterol: 50 mg/dL or higher
Men over age 20:
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Total cholesterol: 125 to 200 mg/dL
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LDL cholesterol: Less than 100 mg/dL
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HDL cholesterol: 40 mg/dL or higher
The most reliable method to assess if your cholesterol is elevated is to undergo testing. From there, collaboration with your healthcare provider can help outline the best course of action. Medications like statins can be helpful, but many healthcare professionals advocate for initiating lifestyle changes first. “I always recommend individuals focus on lowering their cholesterol through dietary improvements and physical activity,” notes Dr. Haythe.
Though it may require effort, reducing cholesterol without medication is achievable. Increasing physical activity is vital. “To lower cholesterol, it’s important to establish a cardiovascular fitness routine that includes moderately vigorous exercise at least four times a week,” advises Dr. Haythe. Beginning with moderate activities like walking for 15 to 20 minutes daily and gradually increasing is a great start. If you smoke, consider making an effort to quit as soon as possible.
A nutritious diet is equally essential. While reducing the intake of high-cholesterol items such as fried foods, sugary snacks, and fatty meats is a good foundation, incorporating foods that actively reduce cholesterol is equally important. Adherents to the Mediterranean diet will be pleased to know that its principal components are naturally low in LDL cholesterol and can aid in its removal. Below are some of the best food options to enhance your grocery list.
Top foods to eat to lower cholesterol
Whole grains
Aiming for 5 to 10 grams of soluble fiber, which is present in whole grains such as oats and brown rice, can effectively lower LDL cholesterol, as per the National Lipid Association. Because fiber is digested slowly, it can bind to cholesterol in the bloodstream and help eliminate it, explains Dr. Haythe. Cooked oats are an excellent source, delivering 2 grams of soluble fiber per half-cup serving.
Fatty fish
The American Heart Association recommends consuming at least two 3.5-ounce servings of fatty fish, such as salmon, mackerel, tuna, trout, or herring each week. The omega-3 fatty acids in these fish are beneficial in reducing triglycerides, a type of cholesterol-related fat in the blood that can lead to hardening or thickening of the arteries.
Nuts
Research indicates that regularly eating tree nuts, such as walnuts and almonds, correlates with lower levels of total cholesterol, LDL cholesterol, and triglycerides. “This is likely due to their content of unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” explains Dr. Haythe. Just remember to consume nuts in moderation, as they are calorie-dense and may cause digestive issues for some individuals.
Green tea
Research has shown that drinking green tea can notably reduce total cholesterol and LDL cholesterol. Experts believe this effect is due to catechins, a class of flavonoids that inhibit cholesterol production and absorption.
Legumes
According to a study published in The Journal of Nutrition, consuming a daily serving of legumes (like beans, lentils, and peas) can help bring down both LDL and total cholesterol levels in those who have high cholesterol. Much like oats, beans are loaded with soluble fiber that helps eliminate cholesterol from the bloodstream, Dr. Ali mentions.
Seeds
Similar to whole grains, seeds are high in fiber, which binds to “bad” cholesterol and promotes its removal. Chia seeds and flax seeds, in particular, are excellent choices; they are easy to incorporate into meals and have been shown in studies to increase HDL cholesterol levels. These seeds are also rich in omega-3 fatty acids, offering a valuable plant-based source of this nutrient.
Dark chocolate
Who says that indulgence can’t be healthy? A 2023 study found that dark chocolate can increase HDL cholesterol levels in both healthy individuals and those with elevated LDL levels, likely due to its high flavonoid content, which has antioxidant properties. Choose dark chocolate with 70% cocoa or higher for maximum benefits, as it contains more antioxidants and less sugar than milk chocolate.
Strawberries
Strawberries not only make delightful desserts, but they also contribute to heart health. Research published in Nutrients indicates that regular consumption of strawberries is associated with lower cholesterol levels, likely due to their high polyphenol content, which prevents LDL cholesterol from inflaming or obstructing arteries. With this in mind, strawberries may taste even sweeter!
Brussels sprouts
Brussels sprouts are rich in two cholesterol-lowering nutrients: soluble fiber and omega-3 fatty acids. These cruciferous vegetables have also demonstrated potential in reducing the risk of other vascular diseases, making them double-duty defenders for your arteries.
Safflower oil
This versatile cooking oil is rich in phytosterols, which are plant compounds that can inhibit cholesterol absorption. According to the Cleveland Clinic, safflower oil can lower LDL cholesterol by up to 14%. It’s worth considering as your primary cooking oil.
Kale
This leafy green, along with its relatives like collard and mustard greens, binds to bile acid, which Dr. Ali states “encourages the liver to burn more fat, ultimately reducing cholesterol levels.” Additionally, studies have found that consuming one cup of leafy greens daily may lower the risk of heart disease. For optimal benefits, prefer lightly cooked greens over raw options.
Avocado
Thanks to their high fiber and monounsaturated fat content, avocados can help reduce total cholesterol and LDL cholesterol levels, according to research. The key is to use this creamy fruit as a substitute for saturated fats—try replacing mayonnaise with sliced avocado on your sandwiches.
Apples
The saying “an apple a day keeps the doctor away” may hold some truth; apples are among the best sources of pectin, a type of fiber proven to lower LDL cholesterol. They are also packed with antioxidants such as polyphenols, which contribute to maintaining clear arteries. For maximal benefits, consume apples with the skin on, as that’s where most of the nutrients reside.
Red wine
A key element of the Mediterranean diet, red wine may help lower LDL cholesterol and reduce the risk of heart disease. However, moderation is crucial; most studies recommend limiting consumption to one glass per day, as excessive alcohol intake can result in various health issues. If you do indulge, savor each sip!
Tomatoes
Tomatoes can play a role in lowering cholesterol levels due to their high lycopene content, which prevents LDL cholesterol from oxidizing and becoming more harmful to health. Research demonstrates that tomatoes and tomato juice positively influence cholesterol levels, specifically contributing to increased HDL cholesterol.
—Additional reporting by Jake Smith
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