A high LDL cholesterol level is medically called “hypercholesterolemia”. According to CDC – the Centers for Disease Control and Prevention, over 1/3 of American adults are suffering from high LDL levels (or also called “bad” cholesterol). This can increase the risks of developing heart disease, including heart attacks and stroke.
Cholesterol falls under 3 categories: VLDL (very-low-density lipoprotein), LDL (low-density lipoprotein) that might require HDL (high-density lipoprotein) and medications. While HDL is good for our health, VLDL and LDL are very harmful to human health.
People of all genders, ethnicities, and ages can suffer from this medical issue.
Foods Good For High Cholesterol – Top Healthy Foods To Consume:
You need to check the levels of your cholesterol from time to time because this health issue does not present any sign or symptom.
Genetics is a risk factor that is beyond your control. Certain triggers put you at a higher risk, including diabetes, lack of exercise, poor diet, large waist circumference, obesity, excessive smoking, and hypothyroidism. Most of these triggers can be under your control.
A lipid panel test will help to measure your HDL, and total cholesterol, along with triglycerides. The CDC will define the following blood cholesterol levels when they are healthy:
- Triglycerides: less than 150 mg/dL
- HDL cholesterol: 40 mg/dL or higher
- LDL cholesterol: less than 100 mg/dL
- Total cholesterol: less than 200 mg/dL (milligrams/ blood deciliter)
If the high cholesterol issue is not controlled early enough, it can cause many harmful health complications, such as strokes, heart attacks, and chest pain.
By making some good and healthy changes to your lifestyle and diet plan, you will be able to get your cholesterol levels lowered. There are many foods out there you should learn and make use because they can help in keeping your cholesterol at healthy levels.
Today, in this article, I would like to introduce some of the best foods goods for high cholesterol level issue that people who are at high risks or suffering from this health problem should learn and make use for good! These foods are 100% natural and very easy to find out and make use, including:
This is the very first out on the list of foods good for high cholesterol that I would like to introduce in this entire article and want you and my other readers to learn and make use at home just by consuming it more regularly.
We all know that dark chocolate is famous and well-known for its amazing benefits in slowing down the natural aging process, so it is the best friend of many people, especially women. Moreover, dark chocolate can help us awake and stimulate our brain when it is needed; for example, at work. What’s more? Of course – it is the amazing impacts of dark chocolate that can help in supporting the weight loss process. However, that is not all about this “sexy food”. Dark chocolate can help in improving the levels of good cholesterol in your blood effectively and reducing the levels of bad cholesterol.
The “theobromine” content of dark chocolate is majorly responsible for its HDL cholesterol-increasing impact, according to a research published in the American Journal of Clinical Nutrition in 2013.
Dark chocolate also contains high levels of flavonoids and antioxidants that can help in keeping the arteries unclogged and preventing blood platelets from sticking together. This in turn will help to reduce the risks of strokes and heart attacks.
You should consume one or two small pieces of dark chocolate with at least 60% cocoa regularly.
Garlic is also one of the best foods good for high cholesterol levels that people who are suffering from this medical issue should learn about and make use as soon as possible. Actually, garlic is a super food that can help in reducing the high levels of cholesterol inside the body effectively within a short time and 100% naturally. Besides, it can help to protect heart disease, reduce blood pressure, and prevent blood clots.
For many people, garlic extract is an effective and safe alternative to cholesterol-lowering and pharmaceutical blood pressure medications, according to a press release from the National Institute of Integrative Medicine in 2013. To make use of this natural ingredient, people just need to:
- After consulting your doctor for some advice and to know the right dosage for your own case, you can take garlic supplements to lower the levels of cholesterol inside your body.
- Alternatively, you can use fresh garlic as an addition to your salad dressing or to cook several types of stews, soups, and dishes.
- Consume two or three cloves of raw garlic daily on an empty stomach
Olive oil is very rich in monounsaturated so that it can help to lower the levels of bad LDL cholesterol. This will in turn help in lowering the risks of stroke and heart disease. In addition, olive oil is abundant in vitamin E – an important antioxidant that is necessary for your heart and overall health.
To make use of olive oil, people will need to take 2 tablespoons of extra-virgin olive oil every day as an alternative for other types of oils that are less healthy. You can use olive oil to make salad dressings, sauté vegetables, or to dip bread in.
Note: Avoid excessively use olive oil because it is high in calories and it can make you gain weight.
This is, in fact, one of the best foods good for high cholesterol levels that people should learn and make use as soon as possible to prevent and deal with this health issue without making use of any type of drug, pill, or medical interventions.
Another out of the foods good for high cholesterol patients and people at high risks of this condition that I would like to reveal here is avocado. Avocado is an excellent source of monounsaturated fats that can aid in reducing the levels of bad cholesterol LDL in those who are obese or overweight. Monounsaturated fats can also aid in increasing the levels of HDL – good cholesterol. Avocado also contains plant sterols with powerful cholesterol-lowering properties.
Moreover, this tasty and healthy fruit is very abundant in vitamin K, B-complex vitamins, fiber, protein, and a lot of minerals that are good and essential for human health.
To make use of avocado in terms of treating high cholesterol levels, you should consume one avocado on a daily basis. You can add some slices of avocados to sandwiches and salads or eat this fruit as a side dish.
In brief, this is one of the best and greatest foods good for high cholesterol that people should add to their daily food diet in order to get better overall health and better health condition.
In fact, if you drink just 2 – 3 cups of green tea on a daily basis, it would be one of the easiest things you can do to lower the levels of total and LDL cholesterol inside your body. Regular green tea consumption can help in lowering the fasting serum LDL and total cholesterol in adults, according to a meta-analysis published in the American Journal of Clinical Nutrition in 2011 of 14 randomized controlled trials.
There are a lot of compounds contained in green tea that can help in aiding in its excretion and preventing the cholesterol absorption in the digestive tract.
Moreover, this nutritious drink can help in preventing plaque buildup in the arteries and reducing the risks of developing a stroke or a heart attack. There are 2 main ways that are most commonly used by many people to deal with the high cholesterol levels:
- After consulting your doctor, you just need to simply take green tea supplements.
- You can also consume three or four cups of green tea (even iced or hot) on a daily basis.
Soybeans and other products made from soy provide a completely plant-based protein that is extremely good for people who are dealing with the high cholesterol levels issue.
A research published in the Journal of American College of Nutrition in 2011 discovered that consuming 15 to 30 grams (one to two servings) of soy protein per day will bring about a noticeable impact on serum lipoprotein triggers for coronary heart disease.
Although soy might not lower the levels of total cholesterol to a great extent, it still can decrease the levels of LDL cholesterol – the type of cholesterol that is harmful for health. These high-protein foods contain a high content of fiber, polyunsaturated fats, minerals, and vitamins as well as low content of saturated fat.
To get your cholesterol levels lowered, you should consume more enriched soy milk, edamame, soy flour, tofu, and soybean by adding them to your daily diet.
This is actually one of the foods good for high cholesterol that people should add to their daily meals to improve their condition and the overall health without using any type of drugs, pills, or medications and also do not need to worry about any possible side effect.
The omega-3 fatty acids named DHA and EPA contained in salmon can help to protect against high cholesterol levels. It can help in lowering triglycerides and slightly boosting healthy HDL cholesterol, thereby it can help to lower your risks of developing cardiovascular disease.
Moreover, salmon contains low levels of saturated fat and cholesterol. To make use of salmon, there are two most common ways for you to try out:
- After consulting your doctor, you can take fish oil supplements.
- Alternatively, you can consume two servings of salmon on a weekly basis at least. Grilled and baked salmon are among the best choices. One serving of salmon is about two to three ounces.
Actually, salmon is always considered one of the most common foods good for high cholesterol levels that people tend to choose when it comes to ways to deal with this health issue.
Sweet, juicy, and tangy orange is another super food that can act as a powerful cholesterol-lowering agent.
In one research published in the American Society for Clinical Nutrition journal in 2000, experts discovered that the juice of oranges can help to improve blood lipid profiles in those living with hypercholesterolemia. This occurs thanks to the high levels of flavonoids, like hesperidin, folate, and vitamin C contained in orange.
- To make use of orange juice to deal with the high cholesterol problem, you just need to consume about 2 – 3 oranges every day.
- Freshly extracted juice is a good option; so to deal with the high cholesterol issue, you can drink two to three cups of orange juice on a daily basis to achieve the same results as the first tip. You can also consume plant sterol-fortified orange juice. Phytosterols can also aid in lowering the total levels of your body’s cholesterol to some extent.
Thus, this is one of the foods good for high cholesterol that people should not look down but try making use of it to improve the signs and symptoms resulted from the high cholesterol levels condition, thereby supporting the process of improving overall health of the body in general!
The monounsaturated fats that are good for the heart health, fiber, and polyunsaturated fats contained in almond can help in reducing the levels of bad LDL and increasing the levels of good HDL cholesterol.
A research published in Nutrition Review in 2011 discovered that the regular intake of tree nuts, such as almond can aid in reducing the levels of LDL cholesterol – a major target for preventing coronary disease, by three to nineteen percent.
Moreover, a research published in the Journal of American Heart Association in 2015 indicates that consuming almonds on a daily basis may be an easy dietary strategy that can help in preventing the onset of cardio-metabolic diseases.
Almond can be a tasty and nutritious snack or a topping for yogurt, cereals, and salads. Consume just a handful of almond on a daily basis a day and do not forget that moderation is very important. Other seeds and nuts like flaxseeds and walnuts are also very good for those who want to learn how to reduce the cholesterol levels in blood.
This is actually one of the foods good for high cholesterol that both women and men should not miss if they are struggling with the high cholesterol levels problem.
This is the last but very important one out of the foods good for high cholesterol that I would like to reveal in this entire article and want my readers to learn and make use as soon as possible to deal with the symptoms and signs of high cholesterol levels at home. Consuming just one bowl of oatmeal every day as a breakfast is a simple way that can help in lowering your high cholesterol levels. Oatmeal contains high levels of soluble fiber that can help to decrease the levels of LDL – bad cholesterol – as well.
It can also help to reduce the cholesterol absorption into your bloodstream. In fact, oatmeal’s fiber can help to fill your stomach up fast and help you avoid mindless eating.
One more thing, consuming oatmeal on a regular basis is associated with decreased risks of developing heart disease and Type 2-diabetes. There are two ways for you to make use of oatmeal to deal with the high cholesterol levels:
- You just need to use oatmeal in baked goods or add oatmeal to your smoothies.
- Alternatively, you can consume one bowl of oatmeal for breakfast every day.
Bonus: Some other short tips to deal with the condition:
- Avoid foods that contribute to bad cholesterol; for example, processed foods, egg yolks, full-fat dairy products, and red meat.
- Avoid eating fatty or fried foods, processed sugars, and excess carbohydrates.
- Follow a healthy diet that contains a low content of saturated fats.
- Avoid drinking alcohol. If you drink, just keep your alcohol intake in moderation.
- Practice exercises for at least half an hour, 5 days per week.
- Quit smoking
- Strive to maintain a healthy weight
One more thing that my readers should do after reading my writing today and learning about the best foods good for high cholesterol levels is that you should spend time reading one more article that will show you and other readers of VKool some foods that are bad for people with high cholesterol levels – the 10 Worst Foods High In Cholesterol To Avoid article. This is actually an entire list showing 10 worst foods that contain high levels of cholesterol and are very bad for people who are suffering from the high cholesterol in blood issue. These foods are proven harmful for patients of this health condition so people who are at high risks of high cholesterol levels and those already suffering from this issue should stay away these 10 foods. These two articles – one recommended and one I release today – are actually the two wonderful bibles for anyone who is trying to find natural and safe ways to get rid or reduce the situation fast without needing to make use of any type of drugs, pills, or medications! Just spend time reading these 2 revolution articles and start making use of foods good for high cholesterol issue and staying away from foods high in cholesterol levels, and then you will be free of this problem! Remember that this will never cause any type of side effect which can harm your body so do not concern anything!
The list today is an entire gathering of the top 10 foods good for high cholesterol and quick tips to lower the levels of bad cholesterol inside the body that both women and men reading this article on VKool.com and other people who are looking for ways to reduce their levels of cholesterol in blood should learn and make use for good. These natural food suggestions are proven 100% good for health and would be useful for people at any age so that people should make use of them without concerning anything about the side effects or the safety when making use of these foods.
If you find out that the list of foods good for high cholesterol levels that I revealed in the article today is really good for your current situation and also good for other people you know who are struggling with the same health concern, you just need to share this list widely to make use together with them without concerning about anything. One more thing, allow me to see your opinions and valuations about my article by leaving your comments and feedbacks in the comment section below. As an author of Vkool.com, I always welcome my readers’ contributions.
Related articles about some cholesterol levels issues, foods good for the related conditions, including foods good for high cholesterol, and how to control the blood cholesterol and keep it at healthy levels: