High cholesterol affects some 95 million Americans, according to Centers for Disease Control and Prevention, and has been linked to serious health conditions, from heart disease to diabetes.
Cholesterol is a waxy, fatty substance found in your cells. Your liver makes it naturally, but it’s also found in animal foods like meat and dairy products. Your body needs some cholesterol to function, but getting more than you need causes plaque to form in the arteries that could lead to dangerous blood-flow blockages.
“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” says Omar Ali, M.D., intervention cardiologist at Detroit Medical Center Harper University Hospital. Ideally, this is what healthy cholesterol numbers look like, according to the National Institutes of Health:
Your regular rides have you covered on the exercise front, but you can’t forget about the diet aspect. Cutting back on high-cholesterol foods-like fried foods, sugary desserts, and fatty meats-is a start, but you also need to eat more of the fare that can help lower your cholesterol naturally. Here, 10 picks to add to your grocery list.
Oats
Getting 5 to 10 grams of soluble fiber daily could help lower LDL cholesterol (the “bad” cholesterol that can build up in your arteries) by as much as 11 points, according to the National Lipid Association. The roughage isn’t well absorbed by your intestine, so it binds to cholesterol in the blood and helps remove it from the body, Haythe explains. And oats are a top source, delivering around 2 grams of soluble fiber per half-cup cooked.
Try it: These tasty overnight oats recipes will save you tons of time during busy mornings. Simply prep them the night before and enjoy a fiber-rich breakfast the next day.
Fatty fish
Aim to eat at least two 3.5-ounce servings of fatty fish like salmon, mackerel, tuna, trout, or herring per week, recommends the American Heart Association. The omega-3 fatty acids found in these swimmers can help improve your triglycerides-a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.
Try it: This honey-spiced salmon with quinoa is loaded with protein and fiber-and takes just 35 minutes to make. If tuna is your go-to, try this tuna salad recipe that subs out mayo for protein-rich Greek yogurt.
Nuts
Regular consumption of tree nuts like walnuts, almonds, and pistachios is tied to lower levels of total cholesterol, LDL cholesterol and triglycerides, found an American Journal of Clinical Nutrition review of 61 studies. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Haythe explains. Just watch your portions, since nuts are high in calories. A small handful or two tablespoons of nut butter is all you need, says Haythe.
Try it: Top your salads, oatmeal, and stir-fry with nuts for extra crunch.
Green tea
A Japanese study of more than 40,000 adults found that those who drank more than five cups of green tea daily were 26 percent less likely to die from a heart attack or stroke compared to folks who rarely sipped the stuff. Experts suspect that’s because the grassy brew is rich in catechins, a family of flavonoids that have been shown to thwart the production of cholesterol as well as block it from being absorbed.
Try it: Drink it straight-or amp up the flavor of your brew with this iced lemon and ginger green tea recipe.
Beans and legumes
Having a daily half-cup serving of beans or legumes could lower your LDL cholesterol by an average of 5 percent in just six weeks, according to a review of 26 studies. Like oats, beans are packed with soluble fiber that helps sweep cholesterol out of the bloodstream, Ali explains. Hummus, anyone?
Try it: Add beans to your tacos, salads, and soups for extra plant-based protein and fiber. You can add your favorites to this vegetable chili for a hearty dinner.
Dark chocolate
Who says treats can’t also be good for you? In a British study, participants who sipped a cocoa drink twice daily for a month lowered their LDL cholesterol and raised their HDL cholesterol (the “good” cholesterol that helps prevent plaque from building up in your arteries). Chalk it up to dark chocolate’s flavonoids, beneficial compounds that have an antioxidant effect. Just stick with chocolate that’s 70 percent cocoa or higher-it contains more antioxidants and less sugar than the lower percentage stuff.
Try it: Sprinkle a serving of dark chocolate over your oats or eat on its own with a cup of tea as a post-dinner sweet treat.
Safflower oil
This neutral-flavored oil is rich in phytosterols-cholesterol-blocking plant compounds that could lower your LDL cholesterol by as much as 14 percent, according to the Cleveland Clinic. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to regular consumption of olive oil, according to a recent Journal of Lipid Research review.
Try it: Safflower oil has a mild flavor and high smoke point, making it easy to cook with. Drizzle over your favorite veggies before roasting or use it in a DIY salad dressing.
Kale
The leafy vegetable (along with cousins collard and mustard greens) has been shown to bind to bile acid. What good does that do, exactly? “That helps the liver burn more fat, which in turn lowers cholesterol,” Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones. Steaming in particular seems to boost bile acid binding, research shows.
Try it: Beyond using kale as a salad base, you can throw it into your stir-fry, sauté with eggs, or add into soup.
Avocado
Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol by 18 points, your LDL cholesterol by 16 points, and your triglycerides by 27 points, suggests an analysis of 10 studies. The key is using them in place of foods containing less healthy fats, like saturated fat. Think sliced avocado instead of mayo on a sandwich, or diced avocado rather than cheese in a burrito bowl.
Try it: We all love avocado toast and guacamole, but if you want to get creative, they make a creamy (and satiating) base for smoothies.
Apples
Having one every day really might help keep the (heart) doctor away. Apples are one of the best sources of pectin, a type of fiber that’s been shown to lower levels of LDL cholesterol. They’re also chock-full of antioxidants like polyphenols, which an Ohio State University study found can help keep LDL cholesterol from oxidizing, which can cause arteries to become inflamed and clogged.
Cholesterol is a waxy, fatty substance found in your cells. Your liver makes it naturally, but it’s also found in animal foods like meat and dairy products. Your body needs some cholesterol to function, but getting more than you need causes plaque to form in the arteries that could lead to dangerous blood-flow blockages.
“High cholesterol is a top risk factor for heart attacks, strokes, and poor circulation,” says Omar Ali, M.D., intervention cardiologist at Detroit Medical Center Harper University Hospital. Ideally, this is what healthy cholesterol numbers look like, according to the National Institutes of Health:
Adult women (age 20+)
- Total cholesterol: 125 to 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 50 mg/dL or higher
Adult men (age 20+)
- Total cholesterol: 125 to 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 40 mg/dL or higher
Your regular rides have you covered on the exercise front, but you can’t forget about the diet aspect. Cutting back on high-cholesterol foods-like fried foods, sugary desserts, and fatty meats-is a start, but you also need to eat more of the fare that can help lower your cholesterol naturally. Here, 10 picks to add to your grocery list.
Oats
Getting 5 to 10 grams of soluble fiber daily could help lower LDL cholesterol (the “bad” cholesterol that can build up in your arteries) by as much as 11 points, according to the National Lipid Association. The roughage isn’t well absorbed by your intestine, so it binds to cholesterol in the blood and helps remove it from the body, Haythe explains. And oats are a top source, delivering around 2 grams of soluble fiber per half-cup cooked.
Try it: These tasty overnight oats recipes will save you tons of time during busy mornings. Simply prep them the night before and enjoy a fiber-rich breakfast the next day.
Fatty fish
Aim to eat at least two 3.5-ounce servings of fatty fish like salmon, mackerel, tuna, trout, or herring per week, recommends the American Heart Association. The omega-3 fatty acids found in these swimmers can help improve your triglycerides-a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.
Try it: This honey-spiced salmon with quinoa is loaded with protein and fiber-and takes just 35 minutes to make. If tuna is your go-to, try this tuna salad recipe that subs out mayo for protein-rich Greek yogurt.
Nuts
Regular consumption of tree nuts like walnuts, almonds, and pistachios is tied to lower levels of total cholesterol, LDL cholesterol and triglycerides, found an American Journal of Clinical Nutrition review of 61 studies. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Haythe explains. Just watch your portions, since nuts are high in calories. A small handful or two tablespoons of nut butter is all you need, says Haythe.
Try it: Top your salads, oatmeal, and stir-fry with nuts for extra crunch.
Green tea
A Japanese study of more than 40,000 adults found that those who drank more than five cups of green tea daily were 26 percent less likely to die from a heart attack or stroke compared to folks who rarely sipped the stuff. Experts suspect that’s because the grassy brew is rich in catechins, a family of flavonoids that have been shown to thwart the production of cholesterol as well as block it from being absorbed.
Try it: Drink it straight-or amp up the flavor of your brew with this iced lemon and ginger green tea recipe.
Beans and legumes
Having a daily half-cup serving of beans or legumes could lower your LDL cholesterol by an average of 5 percent in just six weeks, according to a review of 26 studies. Like oats, beans are packed with soluble fiber that helps sweep cholesterol out of the bloodstream, Ali explains. Hummus, anyone?
Try it: Add beans to your tacos, salads, and soups for extra plant-based protein and fiber. You can add your favorites to this vegetable chili for a hearty dinner.
Dark chocolate
Who says treats can’t also be good for you? In a British study, participants who sipped a cocoa drink twice daily for a month lowered their LDL cholesterol and raised their HDL cholesterol (the “good” cholesterol that helps prevent plaque from building up in your arteries). Chalk it up to dark chocolate’s flavonoids, beneficial compounds that have an antioxidant effect. Just stick with chocolate that’s 70 percent cocoa or higher-it contains more antioxidants and less sugar than the lower percentage stuff.
Try it: Sprinkle a serving of dark chocolate over your oats or eat on its own with a cup of tea as a post-dinner sweet treat.
Safflower oil
This neutral-flavored oil is rich in phytosterols-cholesterol-blocking plant compounds that could lower your LDL cholesterol by as much as 14 percent, according to the Cleveland Clinic. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to regular consumption of olive oil, according to a recent Journal of Lipid Research review.
Try it: Safflower oil has a mild flavor and high smoke point, making it easy to cook with. Drizzle over your favorite veggies before roasting or use it in a DIY salad dressing.
Kale
The leafy vegetable (along with cousins collard and mustard greens) has been shown to bind to bile acid. What good does that do, exactly? “That helps the liver burn more fat, which in turn lowers cholesterol,” Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones. Steaming in particular seems to boost bile acid binding, research shows.
Try it: Beyond using kale as a salad base, you can throw it into your stir-fry, sauté with eggs, or add into soup.
Avocado
Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol by 18 points, your LDL cholesterol by 16 points, and your triglycerides by 27 points, suggests an analysis of 10 studies. The key is using them in place of foods containing less healthy fats, like saturated fat. Think sliced avocado instead of mayo on a sandwich, or diced avocado rather than cheese in a burrito bowl.
Try it: We all love avocado toast and guacamole, but if you want to get creative, they make a creamy (and satiating) base for smoothies.
Apples
Having one every day really might help keep the (heart) doctor away. Apples are one of the best sources of pectin, a type of fiber that’s been shown to lower levels of LDL cholesterol. They’re also chock-full of antioxidants like polyphenols, which an Ohio State University study found can help keep LDL cholesterol from oxidizing, which can cause arteries to become inflamed and clogged.
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