5 Heart-Healthy Foods That Lower Cholesterol
Concerned about the health of your heart? Try adding more of these five ingredients to your diet. Not only can they help bring your blood pressure down, they’re also some of the best foods to lower cholesterol.
Tomatoes can help lower cholesterol
Whether they’re fresh, sun-dried or in sauce, tomatoes are one of the best foods to lower cholesterol.
Eating seven or more tomato servings per week cut risk of cardiovascular disease by 30 per cent in a recent study of more than 35,000 women conducted by doctors at Boston’s Brigham and Women’s Hospital.
The heart-smart factor? It could be the antioxidant lycopene or the tomato’s stellar levels of vitamin C, potassium, and fibre. (This is how much fibre you should eat to prevent disease.) Cooking tomatoes for 30 minutes or longer raises levels of available lycopene. And 1/4-cup of sun-dried tomatoes has more blood pressure-lowering potassium than a medium banana.
Among omega-3-rich fatty fish, salmon is king: One serving contains about 1.8 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), important omega-3s that help cut your risk of deadly out-of-rhythm heartbeats, reduce bad cholesterol, cool inflammation, and may even discourage atherosclerosis and the formation of blood clots. This easy chart will tell you which fish have the most omega-3s.
It turns out good old-fashioned oatmeal is one of the best foods to lower cholesterol. Betaglucan, the soluble fibre found in oats, acts like a sponge, trapping cholesterol-rich bile acids in the intestines and eliminating them. The result is lower “bad” LDL because there’s less cholesterol to be absorbed into the bloodstream. A big bowl of oatmeal per day (about 1-1/2 cups) could cut cholesterol an extra 2 to 3 per cent, suggests a study published in the Journal of the American Medical Association. Don’t miss these other health benefits of oatmeal.
Roasted almonds—with the skins—are one of the best foods to lower cholesterol. Just a fistful of almonds packs a whopping 9 grams of monounsaturated fat, helping slash bad cholesterol, while boosting the good kind. Opting for almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut your “bad” cholesterol by nearly 10 per cent. Natural vitamin E in the almond’s “meat” plus flavonoids in this nut’s papery skin also help halt the development of artery-clogging plaque. Check out 30 more ways to boost your heart health.
In a study from Mexico’s Instituto Mexicano del Seguro Social, women and men who ate one avocado per day for a week had a reduction in total cholesterol of 17 per cent. The amazing details: While their levels of unhealthy LDL and triglycerides fell, good HDL levels actually rose-thanks, perhaps to the avocado’s high levels of “good” monounsaturated fat. This fatty fruit is also full of cholesterol-cutting beta-sitosterol. Next, find out the 10 worst foods for cholesterol.