While many people assume that switching to a low-fat diet is enough to improve their cholesterol levels, the reality is that every person responds to dietary changes differently, and it’s not always clear what factors affect an individual’s cholesterol. Fortunately, there are plenty of foods that one can load into their diet that naturally lower cholesterol and slow the growth of artery-clogging plaque.
Oats
The soluble fiber in oatmeal and other foods such as beans and peas helps keep blood sugar steady and helps control blood cholesterol. This is because one can absorb more of the fiber when it’s added to hot, dry cereal than when it’s eaten alone. Add some skim milk and a banana for another half-gram each. For best results, eat oatmeal or other fiber-rich foods at the same time every day, so the body adjusts to them and gets used to absorbing them more readily.
Barley and Whole Grains
Barley is a hearty staple food that can lower cholesterol and may reduce blood pressure, according to recent studies. Better yet, it’s an easy way to get more whole grains into one’s diet. Whole grains like oats and oat bran, and barley can help reduce the risk of heart disease, primarily through the soluble fiber they deliver.
Beans
Beans are a great source of soluble fiber that can help lower blood cholesterol. They also take some time for the body to digest, meaning one will feel full for longer after a meal, which may be beneficial for weight loss. Beans are an excellent choice for vegetarians and vegans because they provide all of the necessary nutrients to help ward off malnutrition.
Vegetable Oils
When cooking, use liquid vegetable oils like canola, sunflower, safflower, and others in place of butter, lard, or shortening. They have been shown to lower LDL cholesterol levels.
Nuts
Two ounces of nuts a day has been shown to lower LDL. Nuts are rich in fiber, which helps keep blood sugar stable, and they are also chock full of antioxidants.
Citrus Fruits, Strawberries, Grapes, and Apples
Pectin is a category of soluble fiber that is found in apple, grape, strawberry, and citrus fruits. Consuming foods high in soluble fiber has cholesterol-lowering effects that help lower the chances of suffering from heart disease.
