Foods to lower cholesterol

Check out these top ten foods to lower cholesterol. Research shows that they can reduce cholesterol much more effectively than a low cholesterol or low fat diet alone.

One study showed that when many different foods to lower cholesterol were combined into a single eating plan, LDL cholesterol was reduced by an average of 28.6% after 4 weeks!!!

See a sample meal plan incorporating many foods that lower cholesterol, used by participants in this particular study.

Cholesterol busting superfoods

• One of the richest sources of soluble fibre, psyllium has been shown to reduce LDL cholesterol and total cholesterol, without affecting HDL cholesterol.
• In one study, psyllium was shown to reduce cholesterol in rats more than any other type of fibre tested (including rice bran, wheat bran, cellulose, corn bran, oat bran, soy fibre, pectin, guar gum and oat gum).

• Plant sterols are one of the most powerful foods to lower your cholesterol. Studies have shown that they can reduce total cholesterol by 6 - 15%.
• Consuming 2g per day is recommended. This equates to about 1-1.5 tablespoons of sterol margarine daily, enough to cover 3-4 slices of bread. But you can use it in other ways - mix into mashed potato, use certain types in baking etc.
• As plant sterols are fortified into many different products. Check to label to find out which foods contain them.

• Nuts contain soluble fibre, plant sterols, and antioxidants including vitamin e and selenium, all of which can help reduce cholesterol.
• The type of fats in nuts are the heart healthy kind - poly and monounsaturated fats, which have been shown to lower cholesterol when used in place of saturated fats. Walnuts contain a special kind of polyunsaturated fat - omega 3 fat - which has further benefits.
• The best way to have nuts is raw or dry roasted and unsalted.
• Try for a handful a day, around 2 tbsp.
• Choose a mixed variety of nuts.
• One of the most versatile foods to lower cholesterol.

• They contain plenty of vitamins, minerals and soluble fibre.
• Aim for at least 2 serves of fruit and 5 serves of vegetables every day.
• Choose deeply coloured fruits and vegetables, as they tend to be higher in vitamins and minerals (e.g. blueberries, spinach, tomatoes, carrots).
• There are a variety of foods to lower cholesterol within the fruit and vegetable category.
• Fruits rich in soluble fibre include: apples (+ skin), peaches, plums, bananas, blackberries, oranges, grapefruits, nectarines, pears, dried fruit.
• Vegetables containing good amounts of soluble fibre include: broccoli, carrots, brussels sprouts.
• Someone once said that tomatoes are healthy for the heart, and to look at a tomato you might notice some similarities…it’s coloured red and it has 4 chambers, just like our heart…this reminds me of other foods which look like the body parts they nourish.

• Fish (especially those that live in cold water) generally contains the long chain omega 3’s - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are powerful for lowering triglycerides, increasing HDL cholesterol, and can also reduce blood clotting tendencies, decrease blood pressure and reduce risk of heart disease.
• Fish varieties richest in omega 3 include the oily varieties. Choose atlantic salmon, trout, mackerel, sardines.
• If you don’t like fish, try fish oil capsules as the omega 3’s still give benefits.
• Try to include 2-3 serves of fish per week. A serve is around 100g.

• Oats contain beta glucan, a soluble fibre which binds to cholesterol and removes it from the body. Studies have shown that 5-10 grams of soluble fibre per day can decrease LDL cholesterol by around 5%.
• Oats are low GI, and can help with weight management as they help you feel fuller for longer.
• They are one of the most popular foods to lower cholesterol.

• Add some chickpeas, baked beans, red kidney beans, mung beans or lentils to your diet for a boost of soluble fibre, which can lower LDL cholesterol.
• Most beans have the added benefit of being low GI, meaning they release glucose slowly into the bloodstream. This is particularly useful for diabetics.
• Considered to be a group of versatile foods to lower cholesterol, legumes are also a good source of protein. Try using them instead of meat.

• Soy protein with isoflavones has been shown in many scientific studies to reduce total cholesterol, LDL cholesterol and triglycerides, often with the added benefit of an increase in HDL (good) cholesterol.
• The most effective way to use soy protein is in place of animal protein e.g. use soy milk instead of regular dairy milk, soy meat instead of red meat.
• Click here to learn more about the link between soy and cholesterol.

• Diets high in whole grains and fibre have been linked with a decreased risk of CVD.
• Include a variety of whole grains, such as barley, oats, rye, buckwheat.
• Try to choose whole grain breads and cereals.

• Garlic contains sulphur compounds (like allicin) which may have a beneficial effect in lowering cholesterol.
• Garlic has also been shown to reduce blood pressure, reduce the stickiness of blood, act as an antioxidant and anti-inflammatory agent.

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