If you are like most adults in the United States, your blood cholesterol level is higher than it should be. Health experts continue to lower the optimal cholesterol numbers to prevent a heart attack or stroke. Whether or not you already take cholesterol-lowering medication, making some simple dietary changes can reduce your risk of cardiovascular disease even more.
What foods lower cholesterol?
Certain foods help to keep your cholesterol levels in check. These foods lower cholesterol in various ways:
- oats
- barley and other whole grains
- eggplant and okra
- nuts
- vegetable oils
- apple, grapes, strawberries
- foods fortified with sterols and stanols
- soy
- fatty fish
- fiber supplements.
Keep in mind that not all high cholesterol foods are bad for you. For example, eggs are relatively high in cholesterol. But they don't raise cholesterol levels as much as saturated fats. And they're also packed with protein and other nutrients.
What foods cause high cholesterol?
It's the foods that are high in saturated fat that you need to worry about, because they can raise your cholesterol levels AND make you gain weight.
What are the worst foods for high cholesterol? Red meat, fried foods, and baked goods are notorious for raising levels of low-density lipoprotein (LDL) cholesterol, the sticky kind that builds up in artery walls.
Here are 4 foods you'll want to avoid if you have high cholesterol:
1. Red meat. Beef, pork, and lamb are generally high in saturated fat. Cut of meat like hamburger, ribs, pork chops, and roasts are highest in fat. You don't have to avoid meat entirely, just eat it only on occasion. Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon.
Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.
2. Fried foods. Foods that have taken a dip in the deep fryer, like chicken wings, mozzarella sticks, and onion rings are among the worst when it comes to cholesterol. Frying increases the energy density, or calorie count of foods.
If you love the crunch of fried food, use an air fryer and toss your food in a little bit of olive oil. Or bake foods like potato wedges and chicken at a high temperature until they're golden brown.
3. Processed meats. Hot dogs, sausage, and bacon use the fattiest cuts of red meat, and therefore tend to be high in cholesterol and saturated fat. Bacon and sausage made with turkey or chicken might seem healthier, and they are somewhat lower in cholesterol than the red meat versions, but they're not cholesterol-free.
4. Baked goods. Cookies, cakes, and pastry are often made with large quantities of butter and shortening, making them high in cholesterol. You don't have to give up dessert entirely, just make a few substitutions. When you bake, use applesauce or bananas in place of butter.Or have low-fat frozen yogurt topped with berries for dessert.
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FAQs
Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).
What is the Harvard diet for cholesterol? ›
Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread).
What are the six super foods that lower cholesterol? ›
Add these foods to lower LDL cholesterol
- Oats. ...
- Barley and other whole grains. ...
- Beans. ...
- Eggplant and okra. ...
- Nuts. ...
- Vegetable oils. ...
- Apples, grapes, strawberries, citrus fruits. ...
- Foods fortified with sterols and stanols.
Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.
What is the number one food to lower cholesterol? ›
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
What is the golden drink that lowers cholesterol? ›
Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.
Are eggs bad for cholesterol? ›
One large egg has about 186 mg of cholesterol — all of which is found in the yolk. If your diet contains little other cholesterol, according to some studies, eating up to an egg a day might be an OK choice. If you like eggs but don't want the cholesterol, use only the egg whites.
How to reduce cholesterol in 7 days? ›
Simple swaps. There are plenty of swaps you can make to help improve your cholesterol. To eat more heart-healthy foods, try swapping from butter to olive oil, potato chips to plain nuts, white bread to whole grain bread or choosing reduced-fat dairy products instead of full-fat versions.
What are the 5 signs of high cholesterol? ›
You develop symptoms of heart disease, stroke, or atherosclerosis in other blood vessels, such as left-sided chest pain, pressure, or fullness; dizziness; unsteady gait; slurred speech; or pain in the lower legs. Any of these conditions may be linked to high cholesterol, and each requires medical help right away.
What foods flush out bad cholesterol? ›
Cholesterol-lowering foods
1) Oatmeal, oat bran and high-fiber foods. Foods high in soluble fiber help reduce the absorption of cholesterol into your bloodstream. Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty acids.
However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.
Are potatoes bad for cholesterol? ›
Potatoes are rich in soluble fibre, which can be consumed by high cholesterol patients without any confusion. Consuming potatoes not only maintains the cholesterol level, but the body also gets many health benefits.
What are the 5 worst foods for cholesterol? ›
- Fried foods. French fries, fried chicken, mozzarella sticks and other fried foods have high levels of cholesterol and saturated fat from the oil they get cooked in, per Cleveland Clinic. ...
- Red meat. ...
- Processed meats. ...
- Baked goods. ...
- Sugary drinks. ...
- Refined carbs. ...
- Fast food.
TCM Jiang-Zhi-Ning, containing four Chinese herbs, can significantly lower cholesterol, triglyceride, and low-density lipoprotein-cholesterol in hyperlipidemic rats, partly by inhibiting the expression of 3-hydroxy-3-methylglutaryl-CoA reductase (HMGCR), the rate-limiting enzyme for cholesterol synthesis (58).
Is rice bad for cholesterol? ›
Although rice does not contain cholesterol, it can affect the body in a way that may raise someone's cholesterol levels or triglycerides. In addition, there are several factors to consider to determine if rice can cause an individual to develop high cholesterol. These include: the type of rice someone eats.
What should I eat if my cholesterol is high? ›
Cholesterol and healthy eating
- plenty of vegetables, fruit and wholegrains.
- a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. ...
- unflavoured milk, yoghurt and cheese. ...
- healthy fats and oils. ...
- herbs and spices to flavour foods, instead of adding salt.
But drinking more hard liquor, beer, mixed drinks, and excess red wine has a negative impact on your cholesterol levels. At Westmed Family Healthcare, we want you to understand the connection between alcohol and cholesterol. Here's some information about cholesterol and how drinking affects your heart health.
Is coffee bad for cholesterol? ›
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
