Foods that Lower Cholesterol
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High cholesterol is one of the biggest threats to people’s overall health today. Those with elevated cholesterol levels are at significantly increased risk of heart attacks, strokes, organ damage, and many other health issues. While high cholesterol is often associated with obesity, that is not always the case. No matter your weight, keeping your cholesterol levels where they need to be is something everyone should be working on. While cholesterol-lowering drugs are a popular option offered by doctors, many people can lower their numbers with a simple change to their diet. Whether you are trying to maintain healthy cholesterol levels or have the numbers go down, the following foods can help you with your efforts.
Fruits
Not surprisingly, many fruits have been shown to help reduce cholesterol levels. Adding any of the following fruits to your diet can help a lot, but make sure to keep an eye on how much sugar you’re getting as that can be a concern.- Berries – Just about every type of berry can help to remove cholesterol from the body, or keep it from forming.
- Pomegranates
- Lemons
- Limes
- Oranges
- Apples
- Grapes
- Avocado
- Tomatoes
Vegetables
Vegetables are also great for getting your cholesterol under control. Unlike most other options, people can typically eat as many vegetables as they would like without any adverse effects on their health. Adding in the following veggies to your diet can do a lot to get your cholesterol numbers where you need them to be.- Dark Greens (spinach, kale, etc.)
- Red, Orange, Yellow Peppers
- Brussels Sprouts
- Broccoli
- Asparagus
Meats
While red meats are often associated with a rise in cholesterol, other types of meat can help to keep it low. When you’re looking to add healthy protein to your diet, but also want to keep your cholesterol in check, consider one of the following options:- Salmon
- Sardines
- Tilapia
- Chicken (without the skin)
- Turkey (without the skin)
- Pork tenderloin
- Low Fat Beef (round, sirloin, tenderloin)
Other
Beyond those main categories, there are also plenty of other foods that you can enjoy that will help to reduce cholesterol. Whether ingredients for cooking or snacks on the sides, these foods can contribute to keeping your cholesterol numbers in check.- Dark Chocolate (60% or more cacao)
- Virtually every type of seed
- Virtually every type of nut
- Extra virgin olive oil
- Cinnamon
- Garlic
- Tea (black, green, white, or oolong)
- Barley
- Whole Oats
- Whole Grain Cereals
- Tofu