Recipes

Food

Cooking

Travel

The Passport Kitchen

15 Delicious Foods Proven to Help Lower Your Cholesterol

by Leave a Comment

Maintaining healthy cholesterol levels is vital for your cardiovascular health. You can manage and reduce cholesterol levels by including certain foods in your diet. Here’s a closer look at 15 foods that can help you achieve heart health and maintain balanced cholesterol levels:

Legumes

collection set of beans, legumes, peas, lentils on ceramic bowl on white wooden background.
Image Credit: Amawasri Pakdara/Shutterstock.

Legumes such as beans, lentils, and chickpeas are a powerhouse of soluble fiber, effectively reducing LDL (bad) cholesterol levels. They help lower cholesterol by binding and removing it from the body. Additionally, legumes are rich in plant-based protein, making them an excellent meat substitute for a heart-healthy diet.

Olive Oil

Olive oil in a bottle and gravy boat on the kitchen table.
Image Credit: Avocado_studio/Shutterstock.

Olive oil is a key component of the Mediterranean diet and is renowned for its heart-healthy benefits. Its monounsaturated fats help to reduce LDL cholesterol while maintaining or increasing HDL (good) cholesterol levels. Using olive oil in cooking or as a salad dressing can be a simple yet effective way to enhance your diet.

Garlic

Garlic bulb and garlic cloves on the wooden table.
Image Credit: WS-Studio/Shutterstock.

Garlic contains allicin, a compound that lowers cholesterol levels and improves cardiovascular health. Regular consumption of garlic can help reduce LDL cholesterol and improve blood flow. It also adds a flavorful punch to a wide range of dishes, making it easy to incorporate into your diet.

Nuts

collection nuts and seeds background, healthy snacks for food.
Image Credit:Dmitr1ch/Shutterstock.

Nuts such as almonds, walnuts, and pistachios are high in healthy fats, fiber, and plant sterols, contributing to lower cholesterol levels. They help reduce LDL cholesterol and improve heart health when consumed in moderation. Snacking on a small handful of nuts or adding them to your meals can be beneficial for maintaining healthy cholesterol levels.

Whole Grains

Brown rice made by boiling whole grain brown rice.
Image Credit: SUNG MIN/Shutterstock.

Whole grains, including oats, barley, and brown rice, are excellent sources of soluble fiber, which helps reduce the absorption of cholesterol in the bloodstream. They are also rich in essential nutrients and help keep you feeling full longer. Incorporating whole grains into your daily meals can support cholesterol management and overall health.

Dark Chocolate

Pieces of dark chocolate with mint on wooden table.
Image Credit:New Africa/Shutterstock.

Dark chocolate, particularly those with a cocoa content of 70% or higher, contains antioxidants known as flavonoids that can improve cholesterol levels. These antioxidants help lower LDL cholesterol and increase HDL cholesterol. Enjoying a small piece of dark chocolate can be a delicious way to support your heart health.

Green Tea

Pouring green tea into white cup with saucer on table, closeup.
Image Credit:New Africa/Shutterstock.

Green tea is rich in antioxidants called catechins, which help lower LDL cholesterol levels and improve heart health. Regular consumption of green tea can also support overall cardiovascular health and reduce the risk of heart disease. Green tea is a refreshing addition to your diet, whether hot or iced.

Oatmeal

Bowl of oatmeal porridge served with berries on light grey table, top view.
Image Credit: New Africa/Shutterstock.

Oatmeal is a well-known breakfast staple that contains a good amount of soluble fiber called beta-glucan. This fiber helps reduce cholesterol absorption and lower LDL cholesterol levels. Starting your day with a bowl of oatmeal can set the tone for a heart-healthy diet and provide sustained energy.

Avocado

Basket with fresh ripe avocados and leaves on white background.
Image Credit: Pixel-Shot/Shutterstock.

Avocado is packed with monounsaturated fats, which are beneficial for lowering LDL cholesterol while boosting HDL cholesterol. It is also a good source of fiber, which supports overall heart health. Add avocado to salads and sandwiches, or enjoy it as a spread to enjoy its health benefits.

Carrots

 
Bowl with fresh carrots and tomatoes on black wooden background.
Image Credit: Pixel-Shot/Shutterstock.

Carrots are high in soluble fiber and antioxidants like beta-carotene, which help lower cholesterol levels and improve cardiovascular health. Eating carrots can support heart health and may also contribute to better vision. Enjoy them raw, steamed, or added to various dishes for a nutritious boost.

Kiwi

top view kiwi fruits on bowl with slices on wooden table.
Image Credit:limpido/Shutterstock.

Kiwi is a nutrient-dense fruit rich in fiber, potassium, and antioxidants that can help lower cholesterol levels and promote heart health. Its high vitamin C content also supports overall immune function. Incorporate kiwi into your diet by adding it to fruit salads and yogurt or enjoying it as a standalone snack.

Cauliflower

6 Plant-Based Foods to Incorporate Into Meatless Mondays If you’re trying to cut back on your meat consumption, it might be challenging to know where to start. We’re here to help: here are six plant-based ingredients to help you keep your Meatless Mondays from becoming a complete bore. Cauliflower Cauliflower is a versatile vegetable that can be used in a variety of ways. It is low in calories but high in vitamins and fiber. Cauliflower rice is an excellent example of a unique way to use this cruciferous veggie. Simply pulse chopped cauliflower florets in a food processor until they resemble rice grains, then sauté with spices (at least salt and pepper, of course), garlic and olive oil for a healthy and low-carb alternative to traditional rice. Cauliflower can also be roasted (we recommend cauliflower steaks with a bright chimichurri!), mashed, or used as a base for pizza crust. Lentils Lentils are another fantastic option for Meatless Mondays. You’ll find them in various colors, including green, red, and black, each with its unique flavor and texture. Lentils are high in protein and iron, which, coincidentally, are essential nutrients often found in meat. Treat yourself to a warm bowl of lentil soup with carrots, celery, and tomatoes. Toss in some of your favorite spices and finish it with a dollop of sour cream and tender herbs. It's a filling and nutritious meal that can be prepared in advance and enjoyed throughout the week. Tofu Sure, it’s an obvious pick, but it’s still an underrated one that is extremely versatile. It's an excellent source of protein and calcium, and it easily absorbs the flavors of the ingredients it's cooked with. Tofu is phenomenal in a stir fry; marinate your tofu in soy sauce, ginger, and garlic, then stir-fry with your favorite fresh or frozen vegetables for a quick and tasty meal. You can also use tofu in smoothies, scrambles, or even desserts. We recommend trying different types, like silken or extra firm, and use them in different recipes! Chickpeas Chickpeas, also known as garbanzo beans, are a powerhouse of nutrients. They are rich in protein, fiber, and vitamins, making them an excellent addition to your meatless meals. Chickpeas can be slotted in for many other ingredients, but you’ll find them hearty and satisfying in a traditional curry. The creamy texture of chickpeas pairs well with a variety of spices for a comforting dish that you can often make in one pot. You can also roast them for a crunchy snack or add them to salads for extra protein. Sweet Potatoes If you’re sleeping on the versatility of sweet potatoes, you’re not the only one, but we’re here to wake you up! Sweet potatoes are not only delicious but also incredibly nutritious. They boast a high fiber content, as well as high levels of vitamins A and C, and antioxidants. Try cutting them into fries to serve as a side dish. Sweet potato fries (baked, not fried, although that’s certainly still an option) with a sprinkle of paprika and a dash of olive oil make a healthy accompaniment to a sandwich or even as a snack. Sweet potatoes can also be used in soups, stews, a base for vegetarian sandwiches and burgers, or in both sweet and savory casseroles. Mushrooms The final entry on the list is a must for Meatless Mondays: mushrooms. They have a savory, umami flavor that makes them an excellent replacement for meat. They’re also low in calories but high in essential nutrients like B vitamins and selenium. You can also use mushrooms in stir-fries, pasta dishes, and risottos—you can even swap them in for recipes that use ground beef or pork by sending them through a food processor and cooking them down with soy sauce and spices. Fresh organic cauliflower cut into small pieces in ceramic bowl on wooden background.
Image Credit: istetiana/Shutterstock.

Cauliflower is a versatile vegetable that is low in calories, fiber, and antioxidants. It can help lower cholesterol levels and support heart health when included in a balanced diet. Use cauliflower as a substitute for higher-carb foods in recipes like mashed or roasted cauliflower for a healthy twist.

Salmon

Fresh raw salmon fish steaks on white kitchen background.
Image Credit: Sea Wave/Shutterstock.

Salmon is an excellent source of omega-3 fatty acids known for their heart-healthy benefits. Omega-3s help to lower triglycerides and LDL cholesterol while increasing HDL cholesterol levels. Eating salmon regularly, whether grilled, baked, or poached, can significantly benefit your cholesterol levels.

Eggplant

Sliced eggplant on wooden cutting board.
Image Credit:Ahanov Michael/Shutterstock.

Eggplant is low in calories and fiber, contributing to lower cholesterol levels and overall heart health. It contains compounds that can help reduce cholesterol absorption. Enjoy eggplant grilled, roasted, or in dishes like ratatouille for a flavorful, heart-healthy option.

Green Leafy Vegetables

Top view flat layout of fresh culinary herbs and green leafy vegetables on a bamboo cutting board.
Image Credit: Akvals/Shutterstock.

Green leafy vegetables such as spinach, kale, and Swiss chard are rich in vitamins, minerals, and antioxidants that support heart health. Their high fiber content can help lower LDL cholesterol levels and improve cardiovascular function. Incorporate these greens into salads, smoothies, or as a side dish to reap their cholesterol-lowering benefits.

20 Shocking Cooking Facts That Will Change Your Kitchen Forever

Close-up of girl eyes looking up to sky in contemplation. Young woman face eye opening.
Image Credit: True Touch Lifestyle/Shutterstock.

Cooking is a journey filled with surprises; sometimes, the most surprising truths are the hardest to swallow.

From debunking culinary myths to rethinking kitchen practices, here are 20 facts that might make you rethink your approach to food and cooking.

20 Shocking Cooking Facts That Will Change Your Kitchen Forever 

10 Grocery Store Foods Linked to Memory Loss

Elderly woman with bruised eye.
Image Credit: Barbara Sauder/Shutterstock.

Medical research shows that your diet has the potential to affect your mental function and overall brain health. We often focus on foods that affect our internal health but rarely give attention to the impact food has on our brains. Our brain uses 20-30% of the calories we consume.

While you may have an idea of foods that promote brain health, you may be surprised to find out that some foods you’re consuming could be affecting your focus and memory.

10 Grocery Store Foods Linked to Memory Loss 
 

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Hi!

Like The Passport Kitchen?

Then You'll LOVE our Facebook Page!

Click here to see

This will close in 0 seconds