Keeping the cholesterol level in checks and balance is critical to avoid the various health complications that are associated with high levels of cholesterol. Cholesterol buildup in our bodies is dependent on our diets and lifestyle. Foods to improve cholesterol can make you eliminate bad cholesterol which is known as Low-density lipoprotein (LDL) and encourage the buildup of good cholesterol which is known as High-density lipoprotein (HDL).

Unhealthy diets are full of foods that are full of saturated fats and trans fats which increase the level of cholesterol in your blood. These habits could lead to heart attacks, high blood pressure, and other life-threatening diseases [1]. Here are some foods to improve cholesterol to help you live a healthy life.

Nuts

The various types of nuts contain a different concentration of nutrients and minerals that can help you improve the cholesterol level in your blood. Almond, walnuts, and pistachio nuts are filled with polyunsaturated fatty acids, natural plant sterols, magnesium, vitamin E, and so much more we can improve cholesterol and prevent you from getting diseases. As much as nuts are good, they have a high-calorie level and practicing healthy eating habits can reduce the increase of calorie intake. The recommended amount is about 30-35g [2]of nuts in a day because it has the potential to improve cholesterol up to 5%.

Avocado

Avocados are one of the greatest foods to improve cholesterol because they contain monounsaturated fatty acids which are known to increase HDL and lower the low-density lipoprotein. They are recommended for people who are experiencing high bad cholesterol levels [3]. To make this amazing fruit more efficient try slicing it among other veggies in a salad or mash them with lemon and garlic to attain an excellent guacamole.

The healthy unsaturated fats in avocado will replace the saturated fats that we consume in meat and other dairy products. Making it a daily fruit will be one of the ways to improve your cholesterol.

Oatmeal

Foods that have a high fiber content are excellent when you want foods to improve cholesterol. Starting your day with a healthy diet is a way to keep you energized and strong throughout the day. Oatmeal is rich in soluble fiber which is good for reducing the level of bad cholesterol in your blood. 5.3% of bad cholesterol can be reduced in 6 weeks by only including oatmeal in your breakfast. Oatmeal works by absorbing the bad cholesterol through beta-glucan. A total of 30 to 35g of fiber is recommended a day with 5-10g of the fiber coming from soluble fiber to actually reduce bad cholesterol in your blood [4].

You can add other fruits that have high fiber level such as bananas to increase your fiber level.

Fatty Fish

There are various ways that fatty fish can be considered as foods to improve cholesterol. The first way is by it replacing red meat which contains a high content of saturated fats which increase the level of bad cholesterol in the blood. The second way is the nutrient such as omega 3 fatty acids that they contain. Omega 3 fatty acid are known for numerous health benefits such as dementia and other heart-related diseases. Known research indicates that the triglycerides in the bloodstream can be reduced by omega 3 fatty acids hence lowering LDL. Herring, salmon, and sardines are some of the fatty fish that are rich in omega 3 fatty acids.

Tea

This is the second consumed beverage worldwide after water. However, there are various types of teas, and each of them is associated with some health benefits. Herbal teas can be categorized under foods to improve cholesterol because of their essential nutrients. Studies suggest that active ingredients in green tea have the ability to promote bad cholesterol receptors in the life and also hinder the intake of cholesterol in the intestines [5].  Personally, I’m a HUGE fan of Matcha Green tea and enjoy it on almost a daily basis.

Beans

You have probably heard how beans are good for your heart but did you know that they could also improve your cholesterol? Beans are concentrated with soluble fiber which reduces the level of bad cholesterol in your bloodstream. Beans take some time to digest meaning you will fell full for some time suppressing the urge to eat. It will be great to lose weight and also reducing the level of cholesterol in your blood [4]. Using kidney beans, black, and pinto beans to provide you with the one-third of the recommended fiber will be an excellent way to improve cholesterol levels.

Chocolate

Dark chocolate has had very impressive results in the clinical trial in trying to improve cholesterol levels. It reduces the level of bad cholesterol LDL and increases the level of high-density lipoprotein in your blood through the powerful antioxidants it contains. Chocolates also contain chemicals known as flavonoids which are known to reduce the level of LDL. This chemical can also be found in red wines [5].

Olive Oils

Cooking healthy foods with fats that contain saturated fats or trans fats will not help in improving cholesterol levels. Olive oils contain monounsaturated fats which are known to be heart friendly and also reduce the level of bad cholesterol. You can use it in marinating or even making your salad. Two tablespoons are the recommended amount in a day that will help you in reducing the cholesterol levels.

There are healthy fats, but they should be taken with moderation to prevent any side effects. When you decide to change your diet to incorporate foods to improve cholesterol, then you have to consider other activities to help you in the process. Change of lifestyle such as reduced alcohol intake, exercise, and getting enough sleep will assist you with the process. Saturated fats that can be found in foods such as cheese, meat and dairy product increase the total cholesterol levels.

 

References:

[1]     [Online]. Available: http://www.nhs.uk/livewell/healthyhearts/pages/cholesterol.aspx. [Accessed 28 December 2016].

[2]     “Heart UK,” [Online]. Available: https://heartuk.org.uk/cholesterol-and-diet/six-super-foods-for-lower-cholesterol. [Accessed 28 Decemmber 2016].

[3]     “NHS Choices,” [Online]. Available: http://www.nhs.uk/livewell/healthyhearts/pages/cholesterol.aspx. [Accessed 28 December 2016].

[4]     “Harvad Health Publications,” [Online]. Available: http://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol. [Accessed 28 December 2016].

[5]     Jennifer Moll, “verywell,” 23 September 2016. [Online]. Available: https://www.verywell.com/can-drinking-tea-keep-your-cholesterol-levels-healthy-697715. [Accessed 28 December 2016].