Cholesterol has gained a very bad reputation since it became a major source of atherosclerosis and increased the risk of myocardial infarction and other cardiovascular events. However, there are two different types of cholesterol, and we only need to lower one of them.
We have what we usually call good cholesterol, clinically known as HDL. It is a blood particle that sweeps excess fat from the blood vessels and gathers them in the liver. Conversely, bad cholesterol, also known as LDL cholesterol, is responsible for the opposite. It spreads fat molecules throughout the organism, and it is responsible for increasing the risk of chronic disease.
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Thus, what foods do you need to eat in order to lower your bad cholesterol and increasing your good cholesterol?
Black beans
They are one of the most reliable sources of a nutrient called soluble fiber. There are two main types of fiber, soluble and insoluble. Soluble fiber has the property of binding to water or cholesterol molecules. This way, black beans contribute to sweeping away excess cholesterol from the body, which reduces bad cholesterol levels and maintains the same or may even increase HDL in the process. For each ounce of black beans, you get up to 4.3 grams of dietary fiber, which is a lot.
Kidney beans
You may find kidney beans instead of black beans in your grocery store, and they are equally useful to reduce your cholesterol levels. It is actually the second best choice to reduce LDL levels and may sometimes increase HDL levels. Kidney beans contain soluble fiber as well, and this fiber is capable of binding to cholesterol in the bile. In normal circumstances, this cholesterol would be reabsorbed into the bloodstream, but since it is bound to dietary fiber, it will be swept away from your body instead. For each ounce of kidney beans, you get around 1.8 grams of dietary fiber, which is proportionately high in comparison with other foods.
Lentils
If you don’t find beans, there are other legumes you can try, and they will reduce your cholesterol levels as well. One of them is lentils. These small and tasty legumes have impressive content in vitamins and minerals, and it has 2.2 grams of dietary fiber per ounce. Lentils will maintain a good level of iron in your blood and they are great sources of vegetable proteins for vegans and vegetarians.
Olive oil
You may find it difficult to believe that you can actually reduce your levels of cholesterol (a fatty acid) by consuming olive oil (which is composed of fatty acids). However, the good thing about olive oil is that it contains the right fatty acids and not the atherogenic type. In other words, these monosaturated fats in olive oil and its proportion in Omega 3 will balance your cholesterol levels instead of making them worse. One teaspoon of olive oil provides 3 grams of monounsaturated fatty acids and a bit more than 30 milligrams of omega 3.
Oatmeal
One of the best foods to control your cholesterol levels and sugar levels at the same time is oatmeal. It contains a type of dietary fiber that binds to cholesterol in your gut and don’t let it reabsorb. Instead, you will eliminate the excess in your stools. Since it contains slow-digesting sugars, it controls cravings and helps to maintain healthy glucose levels as well. However, do not buy processed or instant oatmeal because they don’t have the same composition and won’t have the same health benefits.
Brown rice
We all like white rice, but brown rice preserves a portion of rice that is rich in dietary fiber. One cup of brown rice contains up to 3.5 grams of fiber, which is near the same we get in an ounce of black beans, but without the flatulence. This dietary fiber will make its way to the gastrointestinal system and sweep excess cholesterol away from your body.
Apples
They are the most traditional source of dietary fiber and contains phytonutrients and other components that will also improve your blood sugar and other health parameters. Consuming one cup of apples has the equivalent to 3 grams of fiber, and it is tasty, juicy, and inexpensive in many parts of the world.
Salmon
This is one of the best types of fish you can ever consume because it is filled with many different nutrients at the same time and has one of the greatest counts of omega 3 fatty acids. Omega 3 is an essential fatty acid that serves as a substrate for many enzymes in the body. We covered in the introductory remarks how cholesterol can be good or bad. The same happens with fats. They are important in our body, but we must consume high-quality sources with greater omega 3 content. Omega 3 favors HDL production over LDL, and 100 grams of salmon have near 1500 mg of omega 3 fatty acids.
Mackerel
One of the main disadvantages of salmon is that it is very expensive in the majority of countries. That’s why an alternative of fatty fish that contains high amounts of omega 3 is mackerel. It does not contain the same amount of nutrients as salmon but holds up to 1200 mg of omega 3 in one single fillet. Another cheap option is tuna, which has a similar proportion of omega 3 at a significantly lower price, but you should be aware not to consume canned tuna too often because it may contain higher-than-average concentrations of mercury.
Flax seeds
So far, we have talked about two components that contribute to lower bad cholesterol levels in the blood. They are fiber and omega 3. However, there are foods that contain both at the same time, and flax seeds are one of them. One single tablespoon of flax seeds will provide 2.8 grams of soluble fiber and a whopping 2340 mg of omega 3 fatty acids. By consuming flax seeds in your salad and adding it to your bread, you will be contributing a lot to your cardiovascular and gastrointestinal health.
Chia seeds
In some places of the world, chia seeds are much more common and easy to obtain than flax seeds. These little wonders are also impressive sources of dietary fiber and omega 3. One ounce (which is around two tablespoons of 15 grams) contains almost 5000 mg of omega 3 fatty acids and a bit more than 6 grams of soluble fiber. It also has plenty of phosphorus and a trace element called manganese.
Almonds
If you need a snack with cholesterol-lowering properties, one of the best options you can have is buying a handful of almonds. One ounce of these jewel-shaped wonders have near 3 grams of dietary fiber, and they taste so good that you will not realize you’ve eaten two ounces or more. Almonds have plenty of vitamin E, manganese, and many nutrients that will keep your system in good shape.
Peanuts
They are easier to find and much more affordable than almonds, and if you smash them or blend them in special smoothies, they will give you an incredible taste and texture to your foods. One ounce of peanuts will give you around 2.5 grams of soluble fiber, which has the potential of lowering your LDL cholesterol and increasing your HDL proportion at the same time. However, be careful around peanuts. There are processed peanuts that taste like heaven but have too many added sugar that will destroy the whole purpose of eating them in the first place. You might end up overeating and increasing your triglyceride levels in the process.
Pistachios
Another tasty, but sometimes more expensive option, is pistachios. They have near 3 grams of fiber per ounce and have the same properties as peanuts and almonds. If you want to make it interesting, you can even mix them together and eat them as a lipid-lowering snack.
Soy
It is one of the best sources of vegetable protein, and its derivatives are chosen as a substitute for milk and dairy if you have cholesterol issues, lactose intolerance, or in case you’re vegan. Soybeans contain 2.3 grams of soluble fiber per each ounce, and this nutrient will not only promote intestinal transit and lower your cholesterol, but it will also modulate your gut microbiota and prevent many other diseases in the process.
Red wine
A moderate amount of red wine may significantly improve your HDL cholesterol levels, according to studies. However, this is not because alcoholic beverages improve your cholesterol. It is because red wine is made out of grapes, which contain a lot of phytonutrients with many healthy properties. Keep in mind this works only in moderate amounts, and if you drink over that threshold, you will likely end up with a fatty liver disease, and other health problems.
Green tea
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Another recommended beverage, if you want to reduce your cholesterol levels, is green tea. Similar to red wine, green tea has many phytonutrients and antioxidants. It reduces bad cholesterol levels and the potential of LDL to create atherosclerotic plaques.