If you’ve ever had blood work done and been told your cholesterol is too high, you’re not alone. High cholesterol is very common and can raise your risk of heart disease and stroke over time, but adopting healthy lifestyle habits, including eating more heart-healthy foods, can make a difference.
Your body needs some cholesterol to work properly, but too much LDL cholesterol, often called “bad” cholesterol, can build up in your arteries, potentially causing blockages that lead to heart attacks and strokes. Foods high in saturated fat, trans fat and added sugars can raise LDL cholesterol levels, while other foods may help lower them naturally.
In many cases, adding more heart-healthy foods to your diet can improve your cholesterol levels over time. Here are some foods that help support a healthier heart:
- Oats: Oats are packed with soluble fiber, which helps remove some cholesterol from your body before it gets absorbed into your bloodstream. Starting your day with oatmeal, overnight oats or adding oats to smoothies can help support healthier cholesterol levels. Choose plain oats instead of flavored packets that contain a lot of added sugar.
- Beans and lentils: Beans, lentils and chickpeas are high in fiber and plant protein. Eating more plant-based meals may help lower LDL cholesterol, especially when these foods replace fatty cuts of meat. Add to soups, salads, tacos or grain bowls for an easy nutrition boost.
- Fatty fish: Fish like salmon, sardines, mackerel and trout contain omega-3 fats, which support heart health. Omega-3s don’t directly lower LDL cholesterol, but they may help lower triglycerides and support healthy blood vessels. Aim to include a few servings a week.
- Nuts: Almonds, walnuts and pistachios contain healthy fats, fiber and plant compounds that support heart health. Studies show that eating nuts regularly may help lower LDL cholesterol. Just keep portions in check since nuts are calorie-dense; a small handful is enough.
- Avocados: Avocados are rich in heart-healthy monounsaturated fats and fiber. Using mashed avocado instead of butter, mayonnaise or creamy sauces can help you cut back on less healthy fats while adding more nutrients to your meal.
- Fruits: Many fruits contain fiber and antioxidants that support heart health. Apples, berries, pears and citrus fruits are especially good choices. Fruit is also naturally sweet, which may help satisfy cravings for sugary desserts.
- Vegetables: Vegetables are naturally low in saturated fat and high in fiber. Leafy greens, broccoli, Brussels sprouts and eggplant are especially helpful for heart health. Filling half your plate with vegetables is one of the simplest ways to improve your diet.
- Olive oil: Olive oil is a key part of the Mediterranean diet, which is linked to better heart health. Swapping butter or shortening for olive oil may help improve cholesterol levels. Use it for salad dressings, sautéing and roasting vegetables.
In addition to adding these foods to your diet and experimenting with heart healthy recipes, pay attention to foods that may raise cholesterol levels and limit them as much as possible. This includes processed meats, fried foods, baked goods and foods high in saturated fat. It’s also helpful to talk with your doctor or a registered dietitian about the best eating plan for you.
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