Foods That May Help Lower Cholesterol
The following is general information. Please work with your clinician to find the best balance for you.
The following list is from Harvard Health.
1. Oats.
An easy first step to lowering your cholesterol is having a bowl of oatmeal. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains.
Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans.
Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra.
These two low-calorie vegetables are good sources of soluble fiber.
5. Nuts.
A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
6. Vegetable oils.
Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
7. Apples, grapes, strawberries, citrus fruits.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
8. Foods fortified with sterols and stanols.
Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
9. Soy.
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
10. Fatty fish.
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
11. Fiber supplements.
Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
Some recipe ideas
1. Oatmeal Breakfast Bowl
Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk (or your choice of milk)
- 1/2 apple, diced
- 1/4 cup sliced strawberries
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- Honey or maple syrup for drizzling (optional)
Instructions:
1. In a saucepan, combine rolled oats and almond milk. Cook over medium heat until the oats are creamy and cooked through.
2. Transfer the oatmeal to a bowl and top with diced apples, sliced strawberries, chia seeds, and almond butter.
3. Drizzle with honey or maple syrup for extra sweetness if desired.
2. Stuffed Eggplant
Ingredients:
- 2 medium eggplants
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 cup diced tomatoes
- 1/2 cup diced bell peppers
- 1/2 cup diced onions
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- Olive oil for drizzling
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the eggplants in half lengthwise and scoop out the flesh, leaving a 1/4-inch thick shell.
3. Dice the scooped-out eggplant flesh.
4. In a pan, sauté onions, bell peppers, garlic, and diced eggplant until softened.
5. Add cooked quinoa, black beans, diced tomatoes, cumin, chili powder, salt, and pepper. Cook until heated through.
6. Stuff the eggplant halves with the quinoa mixture.
7. Place the stuffed eggplants in a baking dish, drizzle with olive oil, and bake for 30-35 minutes or until the eggplant is tender.
3. Okra and Tomato Stir-Fry
Ingredients:
- 1 cup fresh okra, sliced
- 1 cup diced tomatoes
- 1/2 cup diced onions
- 2 cloves garlic, minced
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions:
1. Heat olive oil in a skillet over medium heat. Add cumin seeds and allow them to sizzle.
2. Add diced onions and garlic. Sauté until the onions are translucent.
3. Stir in sliced okra, diced tomatoes, turmeric, paprika, salt, and pepper.
4. Cook until the okra is tender and the flavors are well combined, about 10-15 minutes.
4. Soy and Vegetable Stir-Fry
Ingredients:
- 1 cup cubed tofu
- 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots)
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (or tamari for a gluten-free option)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional)
- Cooked brown rice or quinoa for serving
Instructions:
1. In a bowl, mix soy sauce, sesame oil, rice vinegar, and honey (if using).
2. In a pan, sauté tofu cubes until lightly browned.
3. Add minced garlic and mixed vegetables to the pan. Stir-fry until the vegetables are tender.
4. Pour the sauce over the tofu and vegetables. Stir well to coat.
5. Serve over cooked brown rice or quinoa.
5. Strawberry and Bean Salad
Ingredients:
- 1 cup cooked and cooled black beans
- 1 cup sliced strawberries
- 1/2 cup diced red onions
- 1/4 cup chopped fresh cilantro
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. In a bowl, combine black beans, sliced strawberries, diced red onions, and chopped cilantro.
2. In a separate small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.
4. Chill in the refrigerator for about 30 minutes before serving.