What Simple Foods Can Keep The Bad Cholesterol Away As a Habitual Consumer
Cholesterol is a waxy substance that travels through the bloodstream as a part of two different lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).
People sometimes refer to LDL cholesterol as “bad” cholesterol because it causes fatty deposits to build up in the blood vessels. These deposits can block blood flow and cause heart attacks or strokes.
HDL, or “good,” cholesterol helps remove cholesterol from the body through the liver. High levels of HDL cholesterol can reduce the risk of heart problems and strokes.
Learn about the types of cholesterol and their healthy ranges here.
This article lists foods that a person can incorporate into their diet to improve their cholesterol levels. It also looks into which foods to avoid.
1. Eggplant
Eggplant is high in dietary fiber: A 100-g portion contains 3 grams (g) of fiber. As the American Heart Association (AHA) point out, fiber helps improve blood cholesterol levels. It also reduces the risk of developing:
heart disease
stroke
obesity
type 2 diabetes
2. Okra
Okra, or lady’s fingers, is a warm-season vegetable that people cultivate throughout the world.
Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion. This helps cholesterol leave the body through stool.
3. Apples
A small 2019 study found that among 40 participants with mildly high cholesterol, eating two apples a day reduced both total and LDL cholesterol levels. It also lowered levels of triglycerides, a type of fat in the blood.
One apple can contain 3–7 g of dietary fiber, depending on its size. In addition, apples contain compounds called polyphenols, which may also have a positive impact on cholesterol levels.
4. Avocado
Avocados are rich in heart-healthy nutrients. A 2015 study concluded that eating one avocado a day as part of a moderate fat, cholesterol-lowering diet can improve cardiovascular disease risk, specifically by lowering LDL cholesterol without lowering HDL cholesterol.
One cup, or 150 g, of avocado contains 14.7 g of monounsaturated fats, which can reduce LDL cholesterol levels and lower the risk of heart disease and strokes.
5. Fish
Omega-3 fats, such as eicosapentaenoic acid (EPA), are essential polyunsaturated fats found in fish such as salmon, mackerel, and sardines, with well-documented anti-inflammatory and heart health benefits.
EPA can help protect the blood vessels and heart from disease by lowering levels of triglycerides, a fat that enters the bloodstream after a meal. This is one of many ways that it may prevent atherosclerosis and reduce the risk of cardiovascular disease.
Other heart health benefits include preventing cholesterol crystals from forming in the arteries, reducing inflammation, and improving the way that HDL cholesterol works.
6. Oats
Oats significantly improved blood cholesterol levels over a period of 4 weeks in a small 2017 study. Participants with mildly elevated cholesterol levels ate 70 g of oats per day in the form of porridge. This provided them with 3 g of soluble fiber per day, the amount that is needed to lower cholesterol, according to research.
The team found that the participants’ LDL cholesterol levels fell by 11.6% in 28 days.
Other research confirms that the soluble fiber in oats lowers LDL cholesterol levels and can improve cardiovascular risk as part of a heart-healthy diet.
A person can add oats to their diet by eating porridge or oat-based cereal for breakfast.
7. Barley
Barley is a healthy grain that is rich in vitamins and minerals and high in fiber.
A 2018 study concluded that beta-glucan, a type of soluble dietary fiber found in barley, as well as oats, can help lower LDL cholesterol.
A 2020 study shed more light on how this happens. The team found that beta-glucan reduces LDL cholesterol by trapping bile acids and limiting how much cholesterol the body absorbs during digestion.
The body uses cholesterol to produce bile acids, replacing those that are trapped, which leads to an overall reduction in cholesterol levels.
The beta-glucan in barley also has a positive effect on the gut microbiome and blood glucose control, further benefiting heart health.
8. Nuts
Nuts are a good source of unsaturated fats, which can help lower LDL cholesterol levels, especially when they replace saturated fats in the diet.
Nuts are also rich in fiber, which helps keep the body from absorbing cholesterol and promotes its excretion.
All nuts are suitable for a heart-healthy, cholesterol-lowering diet, including:
almonds
walnuts
pistachios
pecans
hazelnuts
Brazil nuts
cashews
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9. Soy
Soybeans and soy products, such as tofu, soy milk, and soy yogurt, are suitable for a cholesterol-lowering diet.
A 2019 analysis of 46 investigations into the effects of soy on LDL cholesterol found that a median intake of 25 g of soy protein per day over 6 weeks lowered LDL cholesterol by a clinically significant 4.76 milligrams per deciliter.
Overall, the researchers concluded that soy protein can reduce LDL cholesterol by around 3–4% in adults, cementing its place in a heart-healthy, cholesterol-lowering diet.
10. Dark chocolate
Cocoa, which can be found in dark chocolate, contains flavonoids, a group of compounds in many fruits and vegetables. Their antioxidant and anti-inflammatory properties can benefit health in various ways.
In a 2015 study, participants drank a beverage containing cocoa flavanol twice a day for a month. By the end of the trial, their LDL cholesterol levels and blood pressure had decreased, and their HDL cholesterol levels had increased.
However, eat dark chocolate products in moderation, as they can be high in saturated fats and sugar.
11. Lentils
Lentils are rich in fiber, containing 3.3 g per 100-g portion. Fiber can prevent the body from absorbing cholesterol into the bloodstream.
A small 2015 study that included 39 participants who had type 2 diabetes and were overweight or had obesity demonstrated the positive effects of eating lentils on cholesterol levels. After 8 weeks of eating 60 g of lentil sprouts per day, HDL levels improved, and LDL and triglyceride levels decreased.
12. Garlic
People can use garlic in a wide range of dishes, and it has many health benefits.
For example, researchers have found that garlic can help regulate serum cholesterol levels. And another study determined that garlic can also help reduce blood pressure.
However, these studies involved garlic supplements — it would be difficult to include enough garlic in the diet to have a noticeable effect on cholesterol levels.
13. Green tea
Antioxidants called catechins in certain teas, such as green tea, can be very beneficial to health.
A 2020 study found that green tea consumption significantly improved cholesterol levels, reducing both total and LDL cholesterol levels without lowering HDL cholesterol levels. The researchers call for further studies to confirm their findings.
Discover nine drinks that can help lower cholesterol.
14. Extra virgin olive oil
Extra virgin olive oil features regularly in the heart-healthy Mediterranean diet. One of its many uses is as a cooking oil.
Substituting saturated fat, found in butter, for monounsaturated fat, found in extra virgin olive oil, might help reduce LDL levels.
Moreover, extra virgin olive oil has antioxidant and anti-inflammatory properties that can be very beneficial to cardiovascular and overall health.
15. Kale
Kale is an excellent source of fiber and many other nutrients. One cup of boiled kale contains 4.7 g of fiber.
A 2016 review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol.
Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation.
Cholesterol-lowering diet plan
Below are some ideas for meals that may help improve cholesterol levels:
Breakfast
apple and peanut butter on whole grain toast
cinnamon oats and low fat plain Greek yogurt
oatmeal with blueberries and almonds
Lunch
vegetables and hummus in whole grain pita
Mediterranean vegetable stew with barley
kale salad topped with edamame and avocado
Dinner
poached salmon with asparagus and brown rice
lentil stew with salsa verde
whole wheat pasta with chicken and brussels sprouts tossed in olive oil
Snacks
Try the following snacks in moderation as part of a cholesterol-lowering diet:
fresh or frozen fruits
raw vegetables dipped in hummus or guacamole
whole grain pretzels or crackers
roasted chickpeas or edamame
rye crisps with tuna
low fat or fat free yogurt
a handful of pistachios or another nut
apple slices with almond butter
a granola bar made from oats, nuts, and dried fruit
Foods to avoid
The AHA recommend reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk.
To reduce levels of “bad” cholesterol, limit the intake of the following foods, which contain high levels of saturated and trans fats:
fatty meat, such as lamb and pork
lard and shortening
butter and cream
palm oil
cakes and donuts
pastries
potato chips
fried foods
full fat dairy products
Summary
Keeping LDL cholesterol levels low is important, as it decreases the risk of heart disease and stroke.
A person can do this by maintaining a healthy diet that includes high-fiber fruits and vegetables, whole grains, nuts, fatty fish, unprocessed soy, and the occasional dark chocolate treat.
It is also important to limit the intake of foods high in saturated fat, as these can increase LDL cholesterol levels and the risk of heart disease, stroke, and obesity.
FEEDBACK:
Medically reviewed by Alissa Palladino, MS, RDN, LD, CPT — Written by Lois Zoppi on March 16, 2021
Which drinks can help lower or control cholesterol levels?
Best drinks
Drinks to avoid
Alternative methods
Cholesterol explained
Takeaway
Many different types of drinks contain compounds that may help reduce cholesterol levels or healthfully maintain them, such as oat and soy drinks.
Cholesterol is a waxy substance the body uses to make cells and hormones. High-density lipoprotein (HDL) and low-density lipoprotein (LDL) are two different kinds of cholesterol. When cholesterol levels are unhealthful, it increases the risk of serious health conditions, such as stroke or heart attacks.
This article discusses drinks that may help control cholesterol levels, as well as drinks to avoid. It also lists alternative approaches that may be useful for people who wish to achieve more healthful cholesterol levels.
Best drinks to improve cholesterol
1. Green tea
Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.
In a 2015 study, scientists gave rats drinking water infused with catechins and epigallocatechin gallate, another beneficial antioxidant in green tea. After 56 days, scientists noticed cholesterol and “bad” LDL levels had reduced by around 14.4% and 30.4% in the two groups of rats on high-cholesterol diets.
Black tea can also have a positive impact on cholesterol, but to a lesser extent than its green variant. This is mainly because different amounts of catechins in the teas mean that the body absorbs liquid differently.
Additionally, caffeine can also help raise HDL levels.
2. Soy milk
Soy is low in saturated fat. Replacing cream or high fat milk products with soy milk or creamers may help reduce or manage cholesterol levels.
The Food and Drug Administration (FDA) recommend consuming 25 grams (g) per day of soy protein as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.
Other authorities recommend consuming 2–3 servings of soy-based foods or drinks daily, with one serving representing 250 milliliters (ml) of soy milk.
3. Oat drinks
Oats contain beta-glucans, which create a gel-like substance in the gut and interact with bile salts, reducing cholesterol absorption.
A 2018 review found that oat drinks, such as oat milk, may offer a more consistent reduction in cholesterol than semi-solid or solid oat products.
For maximum benefit, try consuming around 3 g per day of beta-glucans, which can lead to a 7% reduction in LDL. One cup of oat milk can provide up to 1.3 g of beta-glucans.
Make sure to check oat drink labels to ensure they contain beta-glucans, which may appear as part of the fiber information, and how much they include per serving.
Learn more about oat milk here.
4. Tomato juice
Tomatoes are rich in a compound called lycopene, which may improve lipid levels and reduce “bad” LDL cholesterol.
In addition, research suggests processing tomatoes into juice increases their lycopene content.
Tomato juice is also rich in cholesterol-reducing fiber and niacin.
A 2015 study found that 25 women who drank 280 ml of tomato juice daily for 2 months experienced a reduction in blood cholesterol levels. The participants were aged 20–30 years and had body mass index scores of at least 20.
5. Berry smoothies
Many berries are rich in antioxidants and fiber, both of which may help reduce cholesterol levels.
In particular, anthocyanins, a powerful antioxidant agent in berries, can help improve cholesterol levels.
Berries are also low in calories and fat.
Make a berry smoothie by blending two handfuls — around 80 g — of any berry. Combine the berries with 1/2 cup of low fat milk or yogurt and 1/2 cup of cold water.
Examples of especially healthful berries include:
strawberries
blueberries
blackberries
raspberries
6. Drinks containing sterols and stanols
Sterols and stanols are plant chemicals similar in shape and size to cholesterol that block the absorption of some cholesterol.
However, vegetables and nuts contain low levels of sterols and stanols that cannot lower cholesterol.
Companies are adding these chemicals to several foods and drinks, including fortified yogurt drinks, milk, and fruit juices.
The FDA state that most people should try to consume 1.3 g or more of sterols and 3.4 g of stanols per day.
Try to consume these sterols and stanols with a meal.
7. Cocoa drinks
Cocoa is the main ingredient in dark chocolate. It contains antioxidants called flavanols that may improve cholesterol levels.
A 2015 study found that consuming a 450 mg drink containing cocoa flavanols twice daily for 1 month lowered “bad” LDL cholesterol levels while increasing “good” HDL cholesterol levels.
Cocoa contains high levels of monounsaturated fatty acids, which can also help improve cholesterol levels.
However, drinks containing processed chocolate have high levels of saturated fats. People looking for healthful options may wish to choose pure cocoa drinks.
8. Plant milk smoothies
Many types of plant-based milk contain ingredients that may help lower or control cholesterol levels.
A person can make a suitable smoothie base using soy milk or oat milk.
Make a soy or oat smoothie by blending 1 cup (250 ml) of soy or oat milk with cholesterol-lowering fruits or vegetables, such as:
1 banana
1 handful of grapes or prunes
1 slice of mango or melon
2 small plums
1 cup of kale or Swiss chard
2/3 cup pumpkin puree
9. Alcohol
Some research has found that low-to-moderate alcohol consumption could be more beneficial in terms of heart health than not drinking at all.
Moderate alcohol consumption seems to increase “good” HDL cholesterol levels. Moderate consumption involves drinking up to 1 alcoholic drink per day for females and up to 2 for males.
The impact that alcohol can have on cholesterol levels depends largely on factors including how much someone drinks, their age and sex, and the type of alcohol they consume.
However, heavy drinking increases cholesterol, and consuming alcohol carries so many health risks that its negative effects likely outweigh its benefits.
Drinks to avoid
People who wish to improve their cholesterol levels or maintain healthful levels may wish to avoid drinks high in saturated fats, such as:
coffees or teas with added cream, whipped cream, high fat milk, or creamer
drinks or smoothies containing coconut or palm oils
pressed coconut drinks
ice cream-based drinks
high fat milk products
Drinking more than 12 ounces of sugary drinks per day may also reduce HDL levels and increase triglyceride levels, or levels of fat in the bloodstream.
Examples of sugary drinks include:
fruit juices
sports drinks
energy drinks
soda or pop
sweetened coffees or teas
hot chocolate
prepackaged smoothies
chocolate or sweetened milk products
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