14 Foods That Lower Cholesterol

1. Whole Grains and Oats – A five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”

   How much do you need? Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Some studies showed that this amount can lower cholesterol by as much as 23 percent. One bowl of oatmeal contains about 3 grams of soluble fiber.
   

2. Blueberries – A compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
   
3. Pistachios
4. Walnuts
5. Almonds
   A Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

   Limit your intake to ~ 1.5 ounces a day, as nuts are high in calories. The best way to reap the health benefits of nuts is to eat them in replacement of foods that are high in saturated fats such as meat products.

   
   

6. Avocados
7. Olives
8. Olive Oil
   26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes.

   
   

9. Flaxseed Oil – It can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
   
   

10. 100% Cranberry-Grape Juice – Antioxidants in grape juice slow down LDL cholesterol oxidation and cranberry juice raises HDL or “good” cholesterol.
    
    

11. Fish and Fish oil – A study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.

    How much do you need? In 2002, the American Heart Association recommended eating at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring.
    
    

12. Black Soybeans – A study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
    
    

13. Pomegranate Juice – A National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
    
    

14. Yogurt - Live active cultures (probiotics) in yogurt, work by preventing the reabsorption of cholesterol back in to the blood stream.