Remember: cholesterol is necessary and good. The buildup of LDL cholesterol is neither. But Supporting balanced and normal cholesterol levels by making the right food choices fighting against LDL buildup does not have to taste bad. There are plenty of delicious foods out there that can actually help you in your effort to maintain healthy LDL cholesterol levels.
Here’s the bottom line: food choices matter. Let’s explore a list of foods that are good choices if you are concerned about managing your cholesterol levels.
1. Bran
Bran is an ingredient to incorporate into your diet if you are concerned about managing LDL cholesterol. But first, what exactly is bran? Bran is the hard, outer husk separated from cereal grains, such as oats, wheat, barley and rice. It’s a great source of nutrients and fiber – a key component that is lacking in typical American diets. Steel-cut oatmeal is a great source of bran, but loading it up with butter and sugar is not the best way to enjoy it if you are concerned about managing cholesterol. Instead, dress it up with fresh fruit and a drizzle of honey instead of sugar. Other sources of bran include oat bran cereal, brown rice, and products made with whole wheat flour (such as whole wheat breads and pastas). Be careful, however, when buying packaged foods -- always check the label for the nutrition information on “per serving” fiber content, as well saturated fat, cholesterol and added sugar content.
2. Fruits
Soluble fiber is the stuff in oat bran that has been shown to help lower LDL cholesterol when used as part of a diet that is low in saturated fat and cholesterol. Foods other than oat bran are also high in soluble fiber. These include prunes, pears and apples. Apples have the additional benefit of being rich in flavonoids. Some flavonoids can help improve your nitric oxide status. Nitric oxide is the signal that tells your body to relax your blood vessels after rapid rises in heart rate and blood pressure. Like your grandmother and your grandmother’s grandmother said, “An apple a day keeps the doctor away!”.
3. Beans
Beans—especially kidney beans, lentils, garbanzo beans (also known as chickpeas) and green beans,—also provide soluble fiber that can help manage LDL cholesterol. One additional trick that beans play is that they take a while to digest, which can help you feel full longer. However, the same bran muffin caution applies: Many bean recipes, including refried beans, are prepared with copious amounts of lard or other ingredients high in saturated fat. Provided the beans are prepared using a healthy recipe, you can enjoy them, feel full and help manage your LDL cholesterol. It’s a win-win-win.
4. Phytosterols
Sterols are organic molecules that occur in most life forms. Phytosterols are sterols found in plants and have been shown to block cholesterol absorption in humans. However, the typical American diet does not include enough plant-based food to obtain levels of phytosterols that can make a difference. Increasing your intake of fruits, vegetables and whole grains as part of an overall balanced diet can bridge that gap and help maintain healthy cholesterol levels. Foods that supply phytosterols include: nuts (almonds, walnuts, pistachios), fresh fruits and vegetables (broccoli, brussel sprouts, blueberries, raspberries) and whole grains (flaxseed and wheat germ).
5. Olive Oil
Cooking with oil is probably unavoidable for most of us, so if you do want to cook with oil, use olive oil. It’s high in calories, but it contains many heart-healthy antioxidants. Virgin or Choose extra-virgin olive oils because they are the highest quality olive oil and tend to be minimally processed.
6. Fish
Can you guess which population has historically had a lower incidence of cholesterol-related heart disease? The answer is fish-eaters, especially the Japanese. As the Japanese have adopted more Western practices (including diet), however, their rates of hypercholesterolemia have risen. The fact remains, though, that diets that are high in fish—if the fish is prepared without frying—produce significantly lower cholesterol levels than diets that are high in fatty red meats.
Be sure to consult with your health care provider regarding your cholesterol levels to ensure they are routinely checked and properly managed. For some, the management of LDL cholesterol may require more than changes to the diet alone. Never delay seeking or disregard medical advice because of something you have read on this website or the internet. Only your health care provider can advise you as to your optimal cholesterol levels and address any questions or concerns you may have about your health.
*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.
