6 Foods That Help Lower Cholesterol

Powerhouse foods that are packed with nutrition and help lower cholesterol naturally.

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Eating Right for Lower Cholesterol Levels

If your healthcare provider recommends changing your diet to help lower your cholesterol, you may be wondering where to start. Not only do these six foods help lower cholesterol, they can also play an essential role in your diabetes management and your overall health. Plus, we’ve paired each food with a few recipes to get you started.

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Written by Julia Telfer, MPH

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Sources:
• American Heart Association. Cooking for lower cholesterol. American Heart Association Web site. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-for-Lower-Cholesterol_UCM_305630_Article.jsp
• American Heart Association. Monounsaturated fats. American Heart Association Web site. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Monounsaturated-Fats_UCM_301460_Article.jsp. Accessed September 30, 2015.
• Jenkins, D J A, Kendall, CWC, Marchie, A, Faulkner, D A, Wong J M W, de Souza, R, Emam A, Parker, T L, Vidgen, E, Lapsley, K G, Trautwein, E A, Josse, R G, Leiter L A, Connelly P W. Effects of a dietary portfolio of cholesterol-lowering foods vs Lovastin on serum lipids and c-reactive protein. Clinical Investigation. 2003;290(4):502-510.
• Pedersen, A, Baumstark, M W, Marckmann, P, Gylling H, Sandsrom, B. An olive oil-rich diet results in higher concentrations of LDL cholesterol and a higher number of LDL subfraction particles than rapeseed oil and sunflower oil diets. The Journal of Lipid Research (2000);41:1901-1911.

References:
1. Violi F, Loffredo L, Pignatelli P, Angelico F, Bartimoccia S, Nocella C, Cangemi R, Petruccioli A, Monticolo R, Pastori D, Carnevale R. Extra virgin olive oil use is associated with improved post-prandial blood glucose and LDL cholesterol in healthy subjects. Nutrition & Diabetes. (2015);5:e172.
2. O’Neil CE, Keast DR, Niklas TA, Fulgoni VL 3rd. Out-of-hand nut consumption is associated with improved nutrient intake and health risk markers in US children and adults: National Health and Nutrition Examination Survey 1999-2004. Nutr Res. 2012;32(3):185-94.
3. Self Nutrition Data. Nutrition facts: Nuts, walnuts, English. Self Nutrition Data Web site. http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2. Accessed September 30, 2015.
4. American Heart Association. The American Heart Association’s diet and lifestyle recommendations. American Heart Association Web site. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/The-American-Heart-Associations-Diet-and-Lifestyle-Recommendations_UCM_305855_Article.jsp. August 2015. Accessed September 30, 2015.
5. Dreher ML, Davenport AJ. Hass avocado composition and potential health benefits. Crit Rev Food Sci Nutr. 2013;53(7): 738–750.
6. Thomson, M, Al-Qattan, K K, Bordia, T, Ali, M. Including garlic in the diet may help lower blood glucose, cholesterol, and triglycerides. The Journal of Nutrition. 2006;136(3):800S-802S.
7. Self Nutrition Data. Nutrition facts: Spinach, cooked, boiled, drained, without salt. Self Nutrition Data Web site. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2627/2. Accessed September 30, 2015.