For those looking to naturally reduce their cholesterol through dietary means, a variety of foods offer potential benefits. This article explores the top ten cholesterol-lowering foods, along with exercises and habits to embrace or avoid for better cholesterol control. Additionally, it discusses natural supplements that may aid in cholesterol management and signs indicating the need for a cholesterol check.
Top Foods for Lowering Cholesterol
Oatmeal and high-fiber foods
Oatmeal and other high-fiber foods like kidney beans, Brussels sprouts, apples, and pears are excellent sources of soluble fiber. Soluble fiber can reduce the absorption of cholesterol into the bloodstream. Consuming 5 to 10 grams or more of soluble fiber per day can decrease LDL (bad) cholesterol levels. One serving of oatmeal or oat bran cereal provides 3 to 4 grams of fiber, and adding fruits like bananas or berries can increase the fiber content further.
Fish and omega-3 fatty acids
Fatty fish like mackerel, herring, tuna, salmon, and trout are rich in omega-3 fatty acids, which can help reduce triglycerides, a type of fat in the blood. Omega-3 fatty acids may also lower blood pressure and the risk of developing blood clots. The American Heart Association recommends eating at least two servings of fish per week for their heart-healthy benefits.
Nuts like almonds and walnuts
Nuts, including almonds, walnuts, cashews, peanuts, and pistachios, are good sources of unsaturated fatty acids, fiber, minerals, vitamins, phytosterols, and polyphenols. Numerous meta-analyses have reported a consistent beneficial effect of nut consumption in decreasing total cholesterol, LDL (bad) cholesterol, and triglycerides. Walnuts are particularly rich in omega-3 fatty acids, while almonds are high in fiber and vitamin E.
Olive oil
Olive oil, especially extra virgin olive oil (EVOO), is rich in polyphenols and may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol levels in people with high cholesterol. Consuming olive oil as part of a balanced diet can potentially reduce the risk of heart disease. It can be consumed raw, used for cooking, or as a dressing.
Foods with added plant sterols or stanols
Foods fortified with plant sterols or stanols, such as margarines, orange juice, and yogurt drinks, can help block the absorption of cholesterol from food. Consuming at least 2 grams of plant sterols or stanols per day, equivalent to about two 8-ounce servings of fortified orange juice, can reduce LDL cholesterol levels by more than 10%.
Best Exercises for Cholesterol Control
Brisk walking
Regular brisk walks offer many health benefits, including improving cholesterol levels. Walking regularly and at a brisk pace is a good way to keep fit and healthy, and this activity is often easier to manage and carry out than running. A study in the Journal of the American Heart Association showed that people who walked briskly were less likely to have high cholesterol than those who did not.
Cycling
Cycling is another excellent exercise for cholesterol control. A study in the Journal of the American Heart Association showed that people who cycled to work were less likely to have high cholesterol than individuals who did not. The authors also noted that cycling to work led to a lower risk of several cardiovascular health issues. According to a review, indoor cycling has a positive effect on total cholesterol, potentially boosting HDL (good) cholesterol levels while lowering LDL (bad) cholesterol and triglyceride levels.
Swimming
Swimming is a low-impact exercise that can help manage cholesterol levels. The main factors to consider are how much energy the body uses up during the activity and how often a person engages in it. Swimming can be an effective part of an exercise routine aimed at improving cholesterol levels.
Running
Regular running offers plenty of health benefits, including helping to reduce the amount of LDL (bad) cholesterol in a person's blood. A 2019 review in the British Journal of Sports Medicine linked any amount of running to a 27% lower risk of all causes of death. Additionally, long-distance runners showed significantly better improvements in HDL (good) cholesterol levels than short-distance runners.
Aerobic exercise classes
Aerobic exercise, such as jogging, running, and cycling, is recommended to help people keep their cholesterol in check, as it helps lower levels of LDL (bad) cholesterol and potentially increase levels of HDL (good) cholesterol. Studies have shown that regular aerobic exercise can improve various components of the lipid profile, including decreasing total cholesterol, LDL cholesterol, and triglycerides, and increasing HDL cholesterol.
The World Health Organization (WHO) recommends that adults aim for at least 150–300 minutes of moderate-intensity aerobic physical activity or at least 75–150 minutes of vigorous-intensity aerobic physical activity each week, or an equivalent combination of moderate and vigorous activity throughout the week.
Habits to Avoid for Better Cholesterol
Smoking
Smoking tobacco can have a detrimental effect on cholesterol levels. There is compelling evidence that smoking can indirectly increase LDL (bad) cholesterol levels. Studies have found a positive link between smoking and less healthy dietary habits, higher body weight, and an unhealthy diet, all of which are known risk factors for high cholesterol. This correlation was found to be especially strong in men. Additionally, smoking triggers the release of hormones like cortisol and adrenaline, which can boost triglyceride levels and subsequently raise LDL cholesterol. Multiple studies have consistently shown a positive correlation between smoking and elevated LDL and total cholesterol levels.
Excessive alcohol consumption
While light to moderate alcohol consumption may improve HDL (good) cholesterol levels, heavy drinking can significantly increase multiple heart disease risk factors, including LDL cholesterol, total cholesterol, and triglycerides. 27 28 Heavy drinking, defined as more than 14 drinks per week for men and more than 7 drinks per week for women, is consistently associated with negative health outcomes like high LDL, triglycerides, and blood pressure. 27 A study involving 1,519 people found that high-intensity binge drinking increased the risk of high triglyceride and total cholesterol levels by 2 to 8 times. 27
Eating processed foods high in trans fats
Trans fats are extremely unhealthy and can significantly increase LDL (bad) cholesterol while decreasing HDL (good) cholesterol levels, thereby increasing the risk of heart attack or stroke. 29 30 Trans fats are primarily found in commercially baked goods, fried foods, shortening, margarine, and various processed and packaged foods. 29 30 Experts recommend keeping trans fat intake from partially hydrogenated vegetable oils as low as possible to maintain a healthy cholesterol profile. 29
Leading a sedentary lifestyle
Spending excessive time engaging in sedentary behaviors like sitting or lying down has been associated with poorer cardiometabolic health, including unfavorable blood lipid profiles. 31 32 Studies have shown that less sedentary time and engaging in moderate to intense physical activity may be linked to higher HDL cholesterol and lower triglyceride levels. 31 Reducing sedentary behavior during leisure time may be particularly important for individuals with sedentary occupations. 31
High-stress levels
Chronic stress can indirectly contribute to increased cholesterol levels through unhealthy coping mechanisms like overeating, binge eating junk food or alcohol, smoking, and physical inactivity. 33 34 These habits are known risk factors for high cholesterol. 33 34 Stress triggers the release of hormones like cortisol, which may be the underlying mechanism behind the link between stress and elevated cholesterol levels. 34 Managing stress through lifestyle changes like exercise, healthy eating, and avoiding smoking can help control both cholesterol and stress simultaneously. 33
Natural Supplements to Consider
Whey protein
Whey protein, found in dairy products, may account for many health benefits attributed to dairy. Studies have shown that whey protein supplements can lower both LDL (bad) and total cholesterol levels, as well as blood pressure. 35 36 Whey protein powders are available in health food stores and some grocery stores.
Psyllium husk
Psyllium, which comes from the seeds of the herb Plantago ovata, is a popular fiber supplement used to treat constipation. A study in the American Journal of Clinical Nutrition found that a daily dose of about 10 grams of psyllium husk lowered harmful LDL cholesterol by 13 mg/dL when taken for at least three weeks. 37 It also led to a similar drop in non-HDL cholesterol and ApoB, considered by some experts to be a better predictor of heart disease than LDL. Psyllium husk is available in various forms like wafers, bars, capsules, and powder.
Red yeast rice
Red yeast rice is the product of yeast (Monascus purpureus) grown on white rice. It might contain compounds like monacolin K, the same ingredient as in the cholesterol-lowering drug lovastatin. 39 40 Research shows that red yeast rice containing considerable amounts of monacolin K can lower total cholesterol, LDL (bad) cholesterol, and triglyceride levels. However, the quality and active ingredient amounts can vary between products.
Fenugreek
Fenugreek (Trigonella foenum-graecum) is a plant used in traditional medicine. A 2020 review analyzed 15 studies and concluded that there was some evidence that taking fenugreek supplements helps lower total cholesterol and triglycerides, though more research is needed. 42 Researchers theorize that fenugreek may increase LDL receptors in the liver, helping remove LDL from the bloodstream.
Artichoke extract
Artichoke (Cynara cardunculus) leaf extract has been shown to slightly reduce total and LDL (bad) cholesterol in people with high cholesterol levels. 44 It seems to take 6 to 12 weeks of treatment to see these benefits. Artichoke leaf extract has most often been used in doses of 320-640 mg by mouth three times daily.
Signs You Should Get Your Cholesterol Checked
Here is the citations content for the section "Signs You Should Get Your Cholesterol Checked" of the article "Top 10 Foods to Lower Your Cholesterol Naturally" in markdown format:
Family history of heart disease
If you have a family history of heart disease or familial hypercholesterolemia (FH), your healthcare provider may recommend genetic counseling and testing. FH is a genetic condition that causes high cholesterol levels from birth. 45 Genetic testing can confirm the diagnosis, help understand the risk of coronary artery disease and heart attacks, and inform treatment. 45 Even without a genetic change, a family history of early heart disease increases your risk, necessitating cholesterol screening. 45
Unhealthy diet
Certain dietary habits can contribute to high cholesterol levels. Consuming foods high in saturated and trans fats, such as processed meats, fried foods, and baked goods, can raise LDL (bad) cholesterol and lower HDL (good) cholesterol. 47 Additionally, foods high in dietary cholesterol, like meat, cheese, and dairy products, can also increase blood cholesterol levels. 47
Sedentary lifestyle
Leading a sedentary lifestyle with prolonged sitting or lying down has been associated with unfavorable cholesterol profiles, including lower HDL (good) cholesterol and higher triglycerides, LDL (bad) cholesterol, and total cholesterol. 49 50 Engaging in moderate to intense physical activity, on the other hand, may help improve cholesterol levels, particularly by increasing HDL and lowering triglycerides. 49 50
Smoking
Smoking can have a detrimental effect on cholesterol levels. It has been linked to lower HDL (good) cholesterol, increased LDL (bad) cholesterol, and higher total cholesterol levels. 52 Smoking also damages blood vessels, increases inflammation, and impairs the ability of HDL to remove LDL from arteries, contributing to plaque buildup and an increased risk of heart disease. 52
High blood pressure
High blood pressure, or hypertension, is often associated with other risk factors for heart disease, such as high cholesterol levels. 54 If you have high blood pressure, your healthcare provider may recommend a cholesterol test to assess your overall cardiovascular risk and determine the need for lifestyle changes or medication to manage both conditions. 54
Conclusion
In summary, adopting a dietary pattern focused on cholesterol-lowering foods like oats, nuts, olive oil, and fish can contribute significantly to maintaining healthy cholesterol levels. Complementing this with regular physical activity, such as brisk walking, cycling, or aerobic exercise classes, can further enhance the benefits. By embracing these lifestyle modifications and avoiding detrimental habits like smoking, excessive alcohol consumption, and a sedentary lifestyle, individuals can take proactive steps towards better cholesterol management.
Ultimately, monitoring cholesterol levels through regular checkups, especially in the presence of risk factors like family history, unhealthy diet, or smoking, is crucial for timely intervention and prevention of potential complications. By prioritizing heart-healthy choices and seeking guidance from healthcare professionals when necessary, individuals can embark on a path toward improved cardiovascular well-being.
FAQs
1. What is the most effective food for reducing cholesterol?
Oatmeal, oat bran, and other high-fiber foods are extremely effective in lowering cholesterol. The soluble fiber found in these foods helps to decrease levels of low-density lipoprotein (LDL), commonly known as "bad" cholesterol. Soluble fiber is also present in foods like kidney beans, Brussels sprouts, apples, and pears.
2. Which foods naturally help eliminate cholesterol?
Foods that naturally help reduce cholesterol include oatmeal, oat bran, and other high-fiber foods that contain soluble fiber, which reduces cholesterol absorption into the bloodstream. Other effective foods include fish rich in omega-3 fatty acids, as well as kidney beans, apples, pears, barley, and prunes.
3. What are the top foods known to lower cholesterol?
Several superfoods are known for their cholesterol-lowering properties, including legumes, avocados, nuts, fatty fish, whole grains, fruits and berries, dark chocolate, cocoa, and garlic. These foods help lower LDL cholesterol and increase high-density lipoprotein (HDL) cholesterol due to their high content of monounsaturated fats and fiber.
4. What beverages are recommended to reduce cholesterol levels?
Drinks that can aid in managing cholesterol levels include green tea, pomegranate juice, citrus juices, soy milk, and plant-based smoothies. Additionally, moderate consumption of red wine can also be beneficial. These beverages help maintain healthy cholesterol levels, especially when consumed as part of a balanced diet.
