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5 foods that lower cholesterol

5 foods that lower cholesterol

Lowering your cholesterol is not easy, but there are certain foods that lower cholesterol. Including these five foods in your diet will help set you on the road to good health.

5 foods that lower cholesterol

Although some cholesterol is needed for your body to function, too much cholesterol can lead to health problems. One of the best ways to combat this is to eat foods that lower cholesterol. But exactly what foods should you be eating?

The extra LDL-cholesterol can build up in the walls of the arteries, forming plaques. Plaques can block your arteries, making it harder for blood to flow through. Eating foods that reduce LDL is the best way to achieve a low-cholesterol diet and better all-round health.

5 foods that lower cholesterol

  1. Oats

Oatmeal contains soluble fibre, which reduces low-density lipoprotein. A bowl of cooked oatmeal provides 1-2 grams of soluble fibre. Add a banana or strawberries for added fibre and extra potassium to support your heart muscle (the Heart Foundation recommends that adults should aim to consume approximately 25–30 g daily).

  1. Nuts

Nuts such as walnuts and almonds can reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy. They’re a great substitute for cheese or croutons in salads.

  1. Apples, grapes, strawberries, citrus fruits

All these yummy fruits are rich in pectin, a type of soluble fiber that lowers LDL.

  1. Beetroot juice

The nitrate in beetroot acts as a vasodilator, increasing the space available for blood to flow through, therefore reducing blood pressure. Try a beetroot and ginger juice for an extra circulation boost!

  1. Fatty fish 

Eating fish a couple of 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.

  • Before adopting a new diet, always obtain your healthcare provider’s advice.
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