Nutrition

20 cholesterol-lowering foods recommended by Harvard scientists

Harvard scientists have identified 20 foods that can help reduce ‘bad’ cholesterol levels and protect your heart health. Learn what foods you need to eat to lower cholesterol levels by egbertsantiago
Estimated reading time: 3 min 6 sec
20 cholesterol-lowering foods recommended by Harvard scientists Photo by Tima Miroshnichenko on Pexels

Cholesterol is a waxy substance produced by the liver. It is essential for the body because it builds cells and produces hormones. However, too much cholesterol can increase the risk of heart disease.

That’s why it’s important to know which food to eat to lower cholesterol levels. Harvard scientists have identified 20 foods that can help reduce “bad” cholesterol levels and protect your heart health. Here they are:.

1. Oats and oat bran

Oats and oat bran are high in fiber and can reduce both total and “bad” cholesterol levels. Moreover, they contain a type of soluble fiber called beta-glucan, which helps prevent the absorption of cholesterol in the bloodstream.

2. Barley

Like oats, barley is also rich in beta-glucan fiber that can lower cholesterol levels. You can add barley to soups, salads, or as a substitute for rice.

3. Beans and legumes

Beans and legumes, such as chickpeas, lentils, and kidney beans, are high in protein and soluble fiber. Eating them regularly can help lower “bad” cholesterol levels and improve heart health.

4. Walnuts and almonds

Both walnuts and almonds are rich in fiber, healthy fats, and vitamins. Eating a handful of nuts per day can help reduce cholesterol levels and lower the risk of heart disease.

5. Avocado

Avocado is high in healthy monounsaturated fats that can lower cholesterol levels and reduce inflammation. You can add avocado to smoothies, salads, or use it as a spread instead of butter or mayo.

6. Fatty fish

Fatty fish, such as salmon, herring, and mackerel, are rich in omega-3 fatty acids that can lower triglycerides and “bad” cholesterol levels. Eating fish two to three times a week can improve heart health.

7. Olive oil

Olive oil contains monounsaturated fats that can help lower “bad” cholesterol levels and reduce inflammation in the body. It’s recommended to use olive oil as a replacement for other oils and fats in cooking.

8. Berries

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants and fiber that can lower cholesterol levels and reduce the risk of heart disease.

9. Garlic

Garlic has been shown to lower cholesterol levels and reduce inflammation in the body. You can add garlic to your meals or take it as a supplement.

Related Article The 15 best foods to reduce cholesterol levels The 15 best foods to reduce cholesterol levels

10. Soy products

Soy products, such as tofu and soy milk, are high in protein and isoflavones that can lower “bad” cholesterol levels. However, soy supplements are not recommended.

11. Spinach

Spinach is rich in lutein and other antioxidants that can prevent the oxidation of cholesterol and improve heart health.

12. Dark chocolate

Dark chocolate contains flavonoids that can lower “bad” cholesterol levels and improve blood flow. However, it’s important to choose dark chocolate with at least 70% cocoa.

13. Tea

Tea, especially green tea, is rich in catechins that can lower cholesterol levels and reduce inflammation in the body.

14. Apples

Apples are rich in pectin, a type of soluble fiber that can lower cholesterol levels and improve gut health.

15. Pomegranate

Pomegranate contains polyphenols that can reduce inflammation and decrease “bad” cholesterol levels.

16. Tomatoes

Tomatoes are rich in lycopene, a pigment that can lower cholesterol levels and improve heart health.

17. Quinoa

Quinoa is rich in protein and fiber that can lower cholesterol levels and reduce the risk of heart disease. Moreover, it’s gluten-free and easy to prepare.

18. Mushroom

Mushrooms contain ergosterol, a type of sterol that can lower cholesterol levels and improve heart health. Moreover, they are low in calories and can be used as a meat substitute in some recipes.

19. Cinnamon

Cinnamon contains antioxidants that can lower cholesterol levels and improve blood sugar control. You can add cinnamon to oatmeal, smoothies, or coffee.

20. Red wine

Red wine contains polyphenols that can lower cholesterol levels and improve heart health. However, it’s important to drink in moderation and only if your doctor approves.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

Follow us on Google News

Stay informed on the latest news and trends in the healthcare industry.

Follow
Also check Lower Blood Pressure with These 30 Tasty Foods Lower Blood Pressure with These 30 Tasty Foods 60% Increased Risk of Heart Failure for Women from These Foods 60% Increased Risk of Heart Failure for Women from These Foods Unidentified Perils Lurking in the Heart’s Territory Unidentified Perils Lurking in the Heart’s Territory Do you tire easily? Know your risk for heart disease and stroke Do you tire easily? Know your risk for heart disease and stroke How a specific body point can indicate heart attack risk a year in advance How a specific body point can indicate heart attack risk a year in advance The Skinny on Weight Loss: Six Health Problems You Can Prevent by Dropping Pounds The Skinny on Weight Loss: Six Health Problems You Can Prevent by Dropping Pounds Can coffee trigger vaginal fibrillation? Can coffee trigger vaginal fibrillation? Yummy snacks that help balance blood sugar and cholesterol Yummy snacks that help balance blood sugar and cholesterol Red wine and its positive effects on eye health Red wine and its positive effects on eye health IVF treatment increases the likelihood of heart disease IVF treatment increases the likelihood of heart disease Heart disease risk may be higher in ADHD patients, says Swedish study Heart disease risk may be higher in ADHD patients, says Swedish study Veal in mushroom and red wine sauce Veal in mushroom and red wine sauce Ginger Water: A Natural Health Booster Ginger Water: A Natural Health Booster Six Ways Sesame Seeds Can Boost Your Health Six Ways Sesame Seeds Can Boost Your Health Brain-Boosting Foods: Eat Your Way to a Sharper Mind Brain-Boosting Foods: Eat Your Way to a Sharper Mind Loss of smell linked to mild coronary symptoms in nearly 90% of patients Loss of smell linked to mild coronary symptoms in nearly 90% of patients Physical Activity for Cardiovascular Health in Menopause Physical Activity for Cardiovascular Health in Menopause Reducing Heart Disease Risk with Diet: 30 Foods to Try Reducing Heart Disease Risk with Diet: 30 Foods to Try Dangers of a diet heavy in fat Dangers of a diet heavy in fat Nutritious foods for a smarter child Nutritious foods for a smarter child Beyond Digestion: The Wide-Ranging Benefits of Probiotics Beyond Digestion: The Wide-Ranging Benefits of Probiotics No Evidence Found for Vitamin’s Heart Health Benefits No Evidence Found for Vitamin’s Heart Health Benefits Understand Your Nuts: Benefits and Nutrients Explained! Understand Your Nuts: Benefits and Nutrients Explained! Get Your Daily Dose of Vitamin D with These Chocolate-Laced Foods Get Your Daily Dose of Vitamin D with These Chocolate-Laced Foods Inflammation’s Foe: The Anti-Inflammatory Diet Inflammation’s Foe: The Anti-Inflammatory Diet 7 home remedies for fragile nails 7 home remedies for fragile nails New gene mutation identified as potential protector against heart disease New gene mutation identified as potential protector against heart disease Grapefruit: The Undisputed King of Citrus Grapefruit: The Undisputed King of Citrus The Link Between Fish Consumption and Reduced Cholesterol and Triglycerides The Link Between Fish Consumption and Reduced Cholesterol and Triglycerides
To top