11 Heart-Healthy Foods That Lower Cholesterol

Are you looking for a natural remedy that really works? There are lots of foods that can naturally lower your cholesterol levels (including chocolate). If your idea of eating healthy is opting for one scoop of ice cream instead of two, consider adding the following foods to your diet.

1.     Chocolate

Chocolate is a powerful antioxidant that can help lower your cholesterol. Antioxidants prevent your blood platelets from clumping together. That’s right! But before you go grabbing packs of king sized candy bars, it’s important to understand that not all forms of chocolate are healthy.

Most commercial chocolates are highly processed and how healthy it is depends on how was processed. For now try and stick with dark chocolate over milk chocolate (which is loaded with processed fat and sugar). In comparison to milk chocolate, dark chocolate contains 3 times the amount of antioxidants.

2.     Oats

Lowering your cholesterol is as easy as eating a morning bowl of cereal. Getting two servings of oats can lower LDL (low density lipoprotein) cholesterol in a matter of weeks. Oat contains beta-glucan, a substance that clears LDL, bad cholesterol, from your body.

3.     Nuts

Nuts are the perfect snack food. Raw nuts especially. Research shows that nuts like almonds, cashews and walnuts lower cholesterol levels. The American Journal of Clinical Nutrition published a study indicating that eating nuts 6 days a week for one month can lower cholesterol by nearly 10%. Beware, nuts are high in fat, so exercise control. If you are ever feeling hungry grab a handful of cashews or almonds and you are good to go.

4.     Beans

Beans truly are a magical fruit and they are good for your heart. They are loaded with fiber, which has been known to slow the rate that your body absorbs cholesterol. There are an endless variety of tasty bean recipes to try. Try kidney, black or pinto beans to get your daily dose of fiber.

5.     Garlic

This tasty herb ads deep aroma and flavor to almost any dish. Besides that, it’s been found to prevent blood clots, lower blood pressure and serve as a natural antibiotic. Garlic fights cholesterol and prevents debris from clogging the artery walls. If you don’t like to eat fresh garlic, you can also take garlic pills to supplement your diet.

6.     Olive Oil

This popular ingredient is a heart-healthy food through and through. Olive oil can be a healthy source of healthy fats, which are an integral part of a balanced diet. The monounsaturated fatty acids found in olive oil can lower LDL cholesterol. It’s great in marinades, salad dressings and goes well with any protein.

7.     Spinach

Just a ½ cup of spinach a day can keep the doctor at bay. Spinach is a wonderful addition to soups, salads or as a side dish. Spinach leaves have long been known to lower cholesterol and prevent blindness cause by macular degeneration. Lutein, the yellowish pigment found in leafy vegetables like spinach helps your body fend off heart attacks by keeping the artery walls from clogging.

8.     Avocado

Avocados are a rich source of heart healthy monounsaturated fat. This type of fat can lower LDL while raising HDL, which is a good thing. Avocado also reduces the amount of cholesterol absorbed by your body. Adding avocados to a well-balanced diet has been shown to lower the risk of heart disease and improve LDL levels.

9.     Tea

Most people have heard that tea has lots of cancer fighting antioxidants. It is also helps defend against high cholesterol levels. According to the USDA, black tea can reduce blood lipids (fat) by up to 10% in just 3 weeks. This makes a strong case for drinking tea to reduce the risk of heart disease. 

10.  Salmon and Fatty Fish

Fish is one of the most powerful natural health foods. Fish oil is rich in omega 3 fats. These fatty acids can ward off heart disease, dementia and many other conditions. They also lower your cholesterol. According to Loma Linda University, replacing saturated fats with omega 3 fats can raise good cholesterol by as much as 4%.

11.  Red Wine

Drink to your health, in moderation of course. Drinking red wine can have a substantial effect on your cholesterol level. Varieties of red wine include shiraz, cabernet, merlot, sangiovese and chianti. Go ahead and enjoy a glass of wine on your way to better heart health.  

Your health care provider will work with you to create a diet plan that suits your personal needs and goals. Total Home Health can connect you with experienced health care experts who are ready to help you live a long, healthy and fulfilling life. Join Total Home Health today to get the benefit of a comprehensive and personal health care plan.