Phytosterols are waxes derived from plants. They prevent your intestines from absorbing cholesterol. Food manufacturers have begun adding phytosterols to prepared foods, such as margarine and yogurt. Tofu, soy milk, and steamed soy beans are a good source of lean protein, which means eating them instead of a fatty food like beef can reduce the overall cholesterol in your diet.
The cholesterol-lowering effect of garlic is unclear. Garlic is thought to have other health benefits , though, including lowering blood pressure. You can get the benefits from food or from a supplement. Red yeast rice is white rice that has been fermented with yeast.
Some red yeast rice supplements have been shown to lower cholesterol, because they contain monacolin K. This has the same chemical makeup as lovastatin, a cholesterol-lowering medicine. Red yeast rice may also cause kidney, liver, and muscle damage.
One study showed that ginger can lower your total cholesterol and triglycerides levels, while a study from showed that it can reduce LDL cholesterol levels and boost HDL cholesterol. Flax is a blue flower grown in temperate climates. Both its seeds and the oil drawn from them are good sources of omega-3 fatty acids, which have a number of health benefits, including raising HDL cholesterol levels.
To get the biggest health boost from flaxseed, use its oil or eat flaxseed ground, not whole. Certain foods and supplements can help lower your cholesterol levels.
Talk to a doctor before trying any new supplement. Nuts — along with many fruits and veggies — can also be great sources of soluble fiber. Adding as many of these foods as you can to your diet can be a double-dose of cholesterol-reducing impact. As with meats and whole grains, remember that more processing means less benefit.
When it comes to dairy, this is a big area where picking a healthier alternative can be an easy win. For items like cheese, milk, cream and yogurt, use low-fat dairy products instead of the regular versions. Who knows? It could become your next craving. Making these changes is helpful because full-fat dairy products contain saturated fat as well as cholesterol. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally.
For example:. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in un saturated fats, which — remember — are better for you. The American Heart Association AHA recommends using oils that have less than 4 grams of saturated fat per tablespoon and no trans fats.
Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat. You might also bring out some new, surprising, subtle flavors, too. Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins. For dessert, add some fresh blueberries, strawberries and oats to low-fat vanilla yogurt. The key here is to build up a routine, like making every Tuesday night vegetarian night.
Once that becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. Exercise and fitness in the prevention of atherosclerotic cardiovascular disease.
Accessed May 30, Hyperlipidemia adult. Rochester, Minn. Braun LT, et al. Effects of exercise on lipoproteins and hemostatic factors.
Smoke-free living: Benefits and milestones. Accessed May , Cardiovascular benefits and risks of moderate alcohol consumption. Accessed May 31, Bonow RO, et al. Risk markers and the primary prevention of cardiovascular disease. See also After a flood, are food and medicines safe to use? Arcus senilis: A sign of high cholesterol?
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Hypothyroidism: Can calcium supplements interfere with treatment? Hypothyroidism diet Hypothyroidism and joint pain? Hypothyroidism: Should I take iodine supplements? Hypothyroidism symptoms: Can hypothyroidism cause eye problems? Hypothyroidism underactive thyroid Is your diet hurting your heart? Nuts and your heart: Eating nuts for heart health Pomegranate juice: Can it lower cholesterol? Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides.
Just watch your portion size , since nuts are high in calories. Try it : This blueberry parfait contains walnuts, almonds, and pecans, plus fiber-rich oats. Like oats, beans are packed with soluble fiber that sweeps cholesterol out of the bloodstream, Dr.
Ali explains. Try it : Legumes fit in with basically any savory dish—and some sweet ones as well. Start with this fiery black bean soup and arugula and chickpea salad. Like whole grains, seeds are rich in fiber, which binds to bad cholesterol and drives it out of the body. These seeds are also rich in omega-3 fatty acids, a rare plant-based source of the nutrient. Try it : Make this coconut chia pudding for a sweet and filling breakfast.
This is probably due to high levels of flavonoids, compounds with an antioxidant effect. Try it : Stock up on dark chocolate bars or create these fruit and nut coins. Speaking of indulgent desserts, strawberries also provide a health boost.
A study showed that regular consumption of the fruit is linked with lower cholesterol, probably thanks to its high levels of polyphenols, compounds found in plants that prevent LDL cholesterol from inflaming or clogging arteries. Knowing that, strawberries taste just a bit sweeter. Almost like an unlikely combination of seafood and whole grains, Brussels sprouts are actually a great source of both soluble fiber and omega-3 fatty acids, both of which are known to lower cholesterol.
Try it : Roast mustard-glazed sprouts in the oven or shave them for a refreshing salad with lemon and sharp cheese. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to that of olive oil , making it a good go-to cooking oil.
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