Worried about high cholesterol and its impact on heart health? You’re not alone. Nearly 25 million American adults have cholesterol levels above 240 mg/dL, increasing their risk of heart disease or even heart attack.
But don’t worry, you can help your loved one lower their cholesterol by adding heart-healthy foods to their diet. That’s why this guide highlights nine nutritious foods that improve cholesterol, boost overall health, and taste great too.
Key Takeaways
- Eating whole grains, nuts, fatty fish, avocados, legumes, and other nutrient-rich foods can help manage cholesterol and promote heart health.
- A balanced diet with frequent exercise is essential for controlling cholesterol, managing weight, and boosting overall well-being.
- Quitting smoking can improve heart health and lower the risk of heart disease and stroke.
1. Oats and Barley
Oats and barley are great sources of soluble fiber which helps lower LDL or “bad” cholesterol. Soluble fiber works by binding cholesterol in your digestive system and removing it from your body.
These grains are versatile and easy to incorporate into your loved one’s diet. Try oats for a hearty breakfast or barley as a fiber-rich side dish.
Food Suggestions
- Oatmeal with fruits and nuts
- Barley in soups and stews
- Barley as a rice or pasta substitute
2. Nuts
Nuts contain unsaturated fats, fiber, and heart-healthy nutrients like vitamin E. When eaten as a replacement for foods high in saturated fat, they help lower bad cholesterol levels. However, be mindful of portion sizes since nuts are calorie-dense. One serving is about 1 ounce or a small handful.
Food Suggestions
- Eat a small handful of almonds or walnuts as a snack.
- Sprinkle chopped nuts on salads or mix them into yogurt.
- Use nut butter as a spread or blend into smoothies.
3. Fatty Fish
Fatty fish like salmon, sardines, and mackerel contain omega-3 fatty acids. This is an unsaturated fat that can reduce the risk of heart disease. Omega-3s also help lower triglycerides and blood pressure. So try to shoot for at least two servings of fatty fish per week as part of a heart-healthy diet.
Food Suggestions
- Grilled salmon with a side of vegetables
- Sardines on whole-grain crackers
- Mackerel in a salad or sandwich
4. Avocado
Avocados provide monounsaturated fats that can improve cholesterol levels while decreasing the risk of heart disease. They also contain beta-sitosterol, a plant compound that helps lower cholesterol absorption in the body.
With its creamy texture and rich flavor, avocados are great additions to salads, sandwiches, and smoothies.
Food Suggestions
- Enhance salads and sandwiches with avocado slices
- Substitute butter or mayonnaise with mashed avocado as a spread
- Add avocado to smoothies for creaminess and flavor
5. Legumes
Legumes like lentils, beans, and chickpeas are nutritional powerhouses, rich in soluble fiber and protein. This combination helps lower cholesterol levels and regulates blood sugar. Legumes are versatile and affordable, easily enhancing a meal’s health benefits with little cost.
Food Suggestions
- Add lentils to soups and stews
- Include beans in salads and chili
- Make chickpea-based dishes like hummus or falafel
6. Fruits rich in pectin
Pectin, found in fruits like apples, grapes, and strawberries, acts like a sponge that soaks up bile acids in your digestive system.
This means less cholesterol gets absorbed into your body, so your liver has to use the cholesterol in your blood to make new bile acids, lowering overall cholesterol levels. But besides the health benefits, these fruits are delicious and add a sweet, refreshing flavor to your meals.
Food Suggestions
- Snack on apples, grapes, or strawberries
- Add these fruits to salads for a sweet boost
- Blend strawberries into smoothies for a nutritious treat
7. Garlic
Garlic contains compounds that help lower cholesterol levels and reduce heart disease risk. It can also improve blood pressure and reduce inflammation, positively impacting cardiovascular health.
Known for its intense and savory flavor, garlic tastes great in many dishes. A home health aid can help prepare meals with garlic in them.
Food Suggestions
- Add minced garlic to pasta sauces and soups
- Use garlic as a seasoning for roasted vegetables
- Incorporate garlic into marinades and dressings
8. Soy Foods
Soy foods like soybeans, tofu, and edamame are rich in plant-based protein and contain beneficial compounds called isoflavones.
These isoflavones may help improve cholesterol levels by reducing the body’s absorption of cholesterol. A nice benefit is many soy foods are low in calories and easy to incorporate as well.
Food Suggestions
- Enjoy a stir-fry with tofu
- Add edamame to salads
- Snack on roasted soybeans
9. Dark Chocolate and Cocoa
Dark chocolate and cocoa contain antioxidants called flavonoids that can improve cholesterol levels by reducing the oxidation of LDL cholesterol.
Opt for dark chocolate with at least 70% cocoa for maximum health benefits, and enjoy it in moderation as part of a healthy diet.
Food Suggestions
- Snack on dark chocolate squares
- Add unsweetened cocoa powder to smoothies
- Mix cocoa powder into oatmeal or yogurt
Other Lifestyle Tips for Managing Cholesterol
Adding cholesterol-lowering foods to your loved one’s diet is a great start. However, maintaining overall health requires a balanced and varied diet.
This involves eating lots of fruits, veggies, whole grains, lean proteins, and healthy fats like olive oil and extra virgin olive oil, while steering clear of trans fats, processed foods, and sugary items.
Such an approach helps control blood cholesterol, manage weight, boost energy, and enhance overall well-being.
Here are some additional lifestyle changes that can help manage cholesterol:
- Physical activity: Exercise boosts the “good” cholesterol, and reduces “bad” cholesterol levels and triglycerides. Activities like brisk walking, cycling, swimming, and resistance training improve heart health and help manage weight. Home care services can provide support and motivation to stay active if needed.
- Quit smoking: Smoking lowers good HDL cholesterol and damages arteries, leading to fatty deposits and atherosclerosis. Helping your loved one quit smoking boosts their heart health and reduces the risk of cardiovascular disease and stroke.
- Mediterranean diet: It can be particularly beneficial to encourage your loved one to adopt a Mediterranean diet rich in fresh produce, whole grains, legumes, nuts, and olive oil. These foods help lower LDL cholesterol, provide essential nutrients, and avoid margarine and vegetable oils high in trans fats. A dietitian can help you start this diet more easily.
| Please note that the content provided on this blog is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional before making any decisions about your health. |
