Top Foods that Can Lower Cholesterol

September is National Cholesterol Education Month. Find out the top foods that can lower cholesterol and boost heart health.

September 12, 2019 | HF Healthy Living Team

High cholesterol affects people of all ages. Nearly one in three Americans has high cholesterol and is at greater risk for heart disease if left untreated. That’s why it’s important to make sure you know how to eat right, exercise, and keep a healthy weight.

For National Cholesterol Education Month, get your cholesterol checked and find out what you need to do to lower it if it’s high. Keep in mind that high cholesterol can go undetected, as there are no symptoms or warning signs. Make sure to visit your primary care provider (PCP) for your annual checkup.

To prevent and manage high cholesterol, you can start small by adding in common foods like garlic or even by switching your morning coffee for tea once in a while. If you’re ready to start making healthy eating choices now, check out the information below.

Click the photos below to find out why these top foods can help lower your cholesterol.

Avocados

Avocados

 

Avocados

Avocados are a nutrient-rich fruit and a superfood. They have more than 20 vitamins and monounsaturated fatty acids that keep your good cholesterol high and lower your unhealthy cholesterol. Eating an avocado a day can improve bad cholesterol levels for overweight or obese people, according to a study by the National Institutes of Health.

 

Fruits, Veggies, and Berries

Fruits, Veggies, and Berries

 

Fruits, Veggies, and Berries

Fruits high in soluble fiber and antioxidants can help to lower cholesterol levels. Soluble fiber is also known as pectin, which is found in apples, grapes, strawberries, and even oatmeal too. Try this heart-healthy oatmeal recipe for breakfast. Vegetables are high in fiber and full of antioxidants that can help control weight, lower high blood pressure, and reduce your risk of heart disease and cancer.

 

Fatty Fish

Fatty Fish

 

Fatty Fish

Try to change up your protein intake with fish like salmon, mackerel, herring, and sardines to benefit from heart-healthy omega-3 fatty acids. These fish are also some of the lowest in mercury, so they are the safer choices to consume on a more regular basis. Omega-3 fatty acids help to lower inflammation in the body, increase good cholesterol, and lower bad cholesterol.

 

Whole Grains, Beans, and Nuts

Whole Grains, Beans, and Nuts

 

Whole Grains, Beans, and Nuts

Try adding beans, peas, lentils, whole grains, or nuts to your diet. Nuts have a healthy amount of fiber, protein, and healthy fats that can help you stay fit and healthy. Almonds, walnuts, hazelnuts, pecans, and pistachios are a great snack and meal addition to help you lower your bad cholesterol. Whole grains that can help to lower cholesterol are typically found in oats and barley.

 

Dark Chocolate and Cocoa

Dark Chocolate and Cocoa

 

Dark Chocolate and Cocoa

Dark chocolate and cocoa powder contain an abundance of antioxidants, making them great snack options for those who need to lower their cholesterol. Dark chocolate can even help to reduce insulin resistance, which is common for those with diabetes or heart disease.

 
 

© 2019 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Cholesterol,” Centers for Disease Control and Prevention. Accessed August 20, 2019.
https://www.cdc.gov/cholesterol/index.htm

“Cholesterol: Top foods to improve your numbers,” Mayo Clinic. Accessed August 20, 2019.
https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192

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