5 Foods That Lower Cholesterol Naturally - Article Health

You've probably seen certain foods touted as helpful for lowering cholesterol. But how exactly are diet and cholesterol connected?

Let's back up for a minute. In case you need a quick refresher on cholesterol, we all have two natural types in our bodies: HDL, the “happy” or good kind, and LDL, the “lousy” kind. In general, having a high HDL is healthy, while having a high LDL is linked to an increased risk of heart disease.

That’s because LDL tends to clog and harden arteries, whereas HDL carries LDL away from the arteries to your liver to be eliminated. HDL also seems to protect against damage to blood vessels (a major precursor to hardened arteries).

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Then there’s dietary cholesterol, found in animal-based foods. Experts used to think that eating high-cholesterol foods—like egg yolks and shrimp—raised total blood cholesterol levels. Newer research has shown that’s not true.

But what we do know for certain is that other foods (think oats and almonds) can help manage or improve your overall cholesterol profile, and reduce your risk of heart disease. Below are my top five picks for these “cholesterol helpers”—plus easy and tasty ways to eat them more often.

Pulses
Several studies have linked pulses—the umbrella term for beans, lentils, and peas, like chickpeas—to cholesterol reduction. One study, published in the Canadian Medical Association Journal, found that a 3/4 cup of pulses daily lowered lousy LDL cholesterol by 5%. That may not sound like much, but it is a significant drop.

Avocado
In a Pennsylvania State University study, researchers placed overweight adults on a low- or moderate-fat diet, with or without avocado. While the low-fat diet decreased LDL by 7 mg/dL, the moderate-fat diets produced even better results: The non-avocado eaters had an 8 mg/dL reduction in LDL, and the avocado group had a 14 mg/dL reduction.

Oats
Oats are a well-known cholesterol-lowering superfood. In one Thai study, people with high cholesterol were given either oatmeal or rice porridge for four weeks. The people who had the oatmeal experienced a 5% reduction in total cholesterol, and a 10% slash in their LDL.

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