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The Top 20 Foods to Lower Cholesterol

 

Seniors need to take extra care of their health by sticking to foods that are not just low in sugar but will reduce cholesterol, particularly the bad cholesterol or the LDL. High LDL levels lead to poor heart health which can increase the chances of hypertension, heart attack, or stroke.

On the flip side, you will want your good cholesterol or HDL levels to increase because that actually helps to protect your cardiovascular health. It is the bad cholesterol that you want to be lowered.

However, the good news is that there are plenty of delicious and nutritious foods that help lower bad cholesterol levels. Let’s go over 20 of those foods now:

1. Avocados


Not only are avocados delicious, but they are extremely nutritious. They are rich in fiber as well as monounsaturated fats which helps lower LDL and increases the good and healthy cholesterol which is the HDL. You can put avocado slices on toast which will make a delicious breakfast.

2. Legumes


Legumes are a plant-based food that consists of peas, lentils, and beans, and they are full of antioxidants and have cholesterol-lowering properties. They are also full of fiber, protein, and important minerals, and studies have found that consuming 1/2 of a cup of legumes a day significantly reduces LDL levels. Be sure to add some legumes to your dinner each evening and you are doing your heart a great favor.

3. Fatty Fish


If you enjoy eating salmon or mackerel, then you are going to be happy with the good news that you are about to hear. Fish that have a lot of omega 3 fatty acids such as salmon or mackerel help lower LDL cholesterol and increase the good cholesterol. This means this fish will help reduce the risk of a stroke and lowers inflammation. Legumes with a piece of salmon is a great dinner to help restore your health!

4. Whole Grains


You have likely heard that whole grains are good for you because it provides you with the energy you need without it spiking your blood sugar levels. However, they are good for you also due to the fact that whole grains such as oats and barley have LDL cholesterol-lowering properties and can help increase the good cholesterol. They are also full of important minerals and vitamins to keep you healthy otherwise.

5. Nuts


Nuts such as walnuts and almonds are rich in omega 3 fatty acids which are excellent for your cardiovascular health, and they also have properties that help keep your blood pressure regulated. Almonds and walnuts are the best nuts for keeping your heart health intact and be sure to eat a serving of those a day.

6. Berries And Fruits


Fruits such as apples, strawberries, citrus fruits, and grapes are high in a soluble fiber called pectin which helps to significantly lower LDL levels. Berries as well have properties that help increase good cholesterol and reduce LDL. They are full of other important nutrients and they are also quite delicious.

7. Cocoa And Dark Chocolate


The best news around to hear is that chocolate is actually good for you, but you need to eat the right type in order to help lower your bad cholesterol. This is why dark chocolate is a superfood to do that, and as long as it has at least 70% cocoa in it, it will help protect your cardiovascular health and reduce LDL levels. Eat it in moderation though because chocolate still contains sugar!

8. Soybeans


Soybeans are a legume that you have likely heard mixed things about. But studies have found that this legume is great for people who have high cholesterol as it does lower LDL levels and increase good cholesterol. Seniors can eat soy foods without a problem. It is only an issue for younger individuals as soy has properties that can disrupt their hormone production.

9. Garlic


Garlic is not only good for warding off vampires as it has plenty of LDL-lowering benefits as well. In fact, people with high blood pressure are advised to consume garlic in order to help lower it as well. The garlic capsules are more effective however than the herb itself because you need to consume a lot of it in order for it to be helpful. But even a little sprinkle on your dinner daily can go a long way.



10. Vegetables


Learning that vegetables can help lower bad cholesterol levels is not a surprise since you were told since childhood to eat your vegetables because they are good for you. However, all vegetables contain pectin which helps lower LDL. And they are full of other nutrients as it is, so keep eating your vegetables!

11. Dark Leafy Greens


You were just told that vegetables are good for you, but don’t forget about dark leafy greens such as kale and spinach. They not only have LDL-lowering properties, but they are full of other important nutrients. In fact, dark leafy greens help your body actually shed extra bad cholesterol in the literal sense. Be sure to add some spinach to your salmon dinner to reap all of the cholesterol-lowering benefits.

12. Extra Virgin Olive Oil


You likely have heard that olive oil is good for you, but you will want to stick to extra virgin olive oil because it contains properties that not only help reduce inflammation but help reduce bad cholesterol levels. And never be afraid of fats in general, you just want to make sure that you consume the right type of fat which helps reduce inflammation and protects your heart such as extra virgin olive oil.

13. Green, Black, And White Tea


It is heard often how good you green tea happens to be, however white and black tea are also highly nutritious. They have many health benefits and have been linked to reducing LDL-levels. There still needs to be more research conducted on how much they increase good cholesterol levels, however.

14. Eggplant


This purple vegetable is so rich in soluble fiber that it not only helps reduce LDL-levels, but it is so rich in other nutrients it will keep your health intact overall. Not everyone has a taste for eggplant and that is okay since there are plenty of other excellent cholesterol-lowering foods around. But if you happen to like it, then this is good news for you.

15. Pomegranate


Pomegranate is a powerful fruit as it is filled with nutrients, antioxidants, and has other excellent properties that will help lower bad cholesterol levels. New Jersey-based dietitian Amy Gorin states that consuming pomegranate in any form whether it is the juice or the seeds will help prevent the build-up of bad cholesterol.

16. Coconut


Coconut is delicious and you will want to sprinkle some flakes on your oatmeal or yogurt because not only is it full of nutrients but this superfruit helps reduce bad cholesterol levels as well. You can also take in a tablespoon a day of coconut oil to reap those benefits if you prefer.

17. Tart Cherries


Tart cherries are a fruit that has been covered already. However, these types of cherries are unique because they have a special sweet and sour flavor. Not only are tart cherries rich in fiber but they are full of anthocyanins which is an antioxidant found in darker fruits and vegetables. Studies have shown in particular heart disease in women is reduced if they consume tart cherries for this reason.

18. Chia Seeds


You may want to snack on a few chia seeds each day because they are loaded with fiber and will soak up bad cholesterol the same way a sponge would. If you want to get that bad cholesterol down in a relatively quick way, chia seeds will come to the rescue!

19. Red Onion


If you have been putting slices of red onion onto your salad, then keep doing that because it helps lower bad cholesterol levels. Red onions contain anthoxanthins that not only speed your metabolism up but help lower blood pressure as well, which will help keep LDL levels low!

20. Kamut


Kamut is an ancient grain that has many powerful nutrients and has properties that help lower LDL levels. Even though grains such as quinoa or brown rice are good for you as well, you will want to consider replacing those with Kamut-based foods. Kamut is a perfect side dish with salmon and veggies. That is a powerful cholesterol-lowering dish for you!

These 20 cholesterol-lowering foods are delicious, nutritious, and will help you enjoy your senior years to the fullest because you will be in great health.

 

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