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1. www.health.harvard.edu › heart-health › 11-foods11 foods that lower cholesterol - Harvard Health

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   Mar 26, 2024 · The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of ...

2. www.mayoclinic.org › cholesterol › art-20045192Cholesterol: Top foods to improve your numbers - Mayo Clinic

   www.mayoclinic.org › cholesterol › art-20045192

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   • Oatmeal, Oat Bran and High-Fiber Foods
   • Fish and Omega-3 Fatty Acids
   • Almonds and Other Nuts
   • Avocados
   • Olive Oil
   • Foods with Added Plant Sterols Or Stanols
   • Whey Protein
   • Other Changes to Your Diet

   Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LD...

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   Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood. These acids also may help lower your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death. Omega-3 fatty acids don't affect LDL cho...

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   Almonds and other tree nuts can improve blood cholesterol. Studies have shown that walnuts, which have omega-3 fats, may help protect the heart and lower the risk of heart attack for people who already have heart disease. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

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   Avocados are a good source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that the fiber from avocados can improve HDL cholesterol levels and the quality of LDLcholesterol. Adding two servings of avocado per week to a heart-healthy diet can lower your risk of heart disease. People tend to think of avocados in guacamo...

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   Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread. Extra virgin olive oil also reduces the risk of heart attacks.

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   Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available. Margarines and orange juice with added plant sterols can help lower LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDLcholesterol by 5% to 15%. It's ...

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   Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDLand total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.

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   Getting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most helpful changes is limiting the saturated and trans fats you eat. Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Decreasing your consumption of saturated fats to less th...

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4. www.healthline.com › nutrition › 13-foods-that-lower13 Cholesterol-Lowering Foods to Add to Your Diet - Healthline

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   Dec 19, 2023 · Some foods may help lower your cholesterol. These could include legumes, beans, nuts, avocados, and fatty fish, among others. ... fast foods; Takeaway. High cholesterol levels are a major risk ...

   • There are no specific "cholesterol-lowering" superfoods. However, some foods that may help lower your LDL cholesterol include dark leafy greens, le...
   • Some ways to lower your cholesterol include: * exercising for at least 150 minutes each week * eliminating trans fats * maintaining a healthy weigh...
   • Some foods to avoid eating if you have high cholesterol include: * processed foods * fried foods * fast foods

5. www.medicalnewstoday.com › articles › foods-that15 foods that lower cholesterol: Diet, what to limit, and more

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   • Eggplant. Eggplant is high in dietary fiber with 1-cup containing 2.4 grams (g). As the American Heart Association (AHA) notes, fiber helps improve blood cholesterol levels.
   • Okra. Okra, or lady’s fingers, is a warm-season vegetable that people cultivate worldwide. Researchers have found that a gel in okra called mucilage can help lower cholesterol by binding to it during digestion.
   • 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.
   • 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.

6. www.healthline.com › how-to-lower-cholesterol10 Natural Ways to Lower Your Cholesterol Levels - Healthline

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   Dec 7, 2023 · That said, some foods high in soluble fibers, omega-3 fatty acids, or monounsaturated fats may help lower cholesterol, including: fatty fish, like salmon, mackerel, and herring oatmeal and oat cereals

7. www.mayoclinic.org › diseases-conditions › highTop 5 lifestyle changes to improve your cholesterol - Mayo Clinic

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   A few changes in your diet can reduce cholesterol and improve your heart health: Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.

8. People also ask

   What foods lower cholesterol?

   • Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%. 10. Fatty fish.

   11 foods that lower cholesterol - Harvard Health

   www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

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   What foods lower LDL?

   • Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. 7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. 8. Foods fortified with sterols and stanols.

   11 foods that lower cholesterol - Harvard Health

   www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

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   How can I reduce my cholesterol levels if I eat takeaways?

   • Unsaturated fats in foods like vegetable oils, nuts, seeds, avocado and oily fish are healthy fats that can help maintain healthy blood cholesterol levels. Try these swaps to help you reduce your saturated fat intake: ordering less takeaways. Instead try our healthy fakeaway recipes for delicious heart-healthy options.

   How do I lower my cholesterol? Your 5 top questions answered

   www.bhf.org.uk/informationsupport/risk-factors/high-cholesterol/five-top-questions-about-lowering-cholesterol

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9. www.bhf.org.uk › informationsupport › risk-factorsHow do I lower my cholesterol? we answer 5 of your most ...

   www.bhf.org.uk › informationsupport › risk-factors

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   Take our fun quiz to find out how much you know about eggs and cholesterol. 2. What foods should I eat to lower my cholesterol? Too much saturated fat in your diet can raise your cholesterol levels, but a healthy balanced diet can help to lower them. Swapping saturated fats for unsaturated fats and eating more fibre can make a big difference to ...