Best Foods To Lower Cholesterol?

Best foods to lower cholesterol? Some of the best foods you can eat to lower cholesterol are beans, peas, lentils, etc. These foods are known as legumes. There was a 2019 review study that showed that eating legumes can lower your LDL cholesterol levels. Another 2021 research review study compared eating beans vs eating rice when it came to lowering cholesterol levels.

Best foods to lower cholesterol? iStock- photo credit: Dzmitry Skazau

After 29 days the study revealed that the group that ate 1 cup of beans per day had significantly lower LDL levels on the 1^st day.

Nuts

Studies have shown that eating nuts can lower levels of LDL cholesterol levels, triglycerides, and total cholesterol levels. Those types of nuts are cashews, almonds, peanuts, pistachios, walnuts, etc.

A 2016 review study revealed that eating a daily serving of nuts is linked to a 30% reduction in cardiovascular disease. One of the reasons why almonds are known to reduce cholesterol levels is because they’re rich in Omega 3 fatty acids. These polyunsaturated fats are associated with reduced inflammation, improved heart health and a reduction of cholesterol levels.

Fatty Fish

Fatty Fish like salmon or mackerel has a long chain of Omega 3 fatty acids and studies have shown it can also reduce HDL and LDL cholesterol levels. And it is has shown it can lower the risk of conditions like cardiovascular disease, heart disease, cardiac arrest, hypertension, etc.

Soluble Fiber Foods

Eating soluble fiber foods has been shown to reduce cholesterol levels such as fruits and berries. There was a 2012 study that showed that a soluble fiber like pectin can reduce cholesterol levels by 10%. Pectin is found in fruits like apples, strawberries, citrus fruits, etc.

Vegetables, which are considered fiber, have been known to help reduce cholesterol levels. A 2020 review research study has shown that eating more than 3 servings of fruits and vegetables per day has helped lower levels of triglycerides, blood pressure, LDL, and total cholesterol levels. Dark leafy greens like kale and spinach are linked to lower cholesterol levels.

There was a 2018 metanalysis review study that showed that eating garlic can lower LDL and total cholesterol levels.

The Bottom Line is there are plenty of foods you can eat that will help to lower your cholesterol levels such as eating fruits and vegetables, eating nuts and consuming fatty fish like salmon and mackerel.

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References

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