Super Foods for Lower Cholesterol

  • Ankur
  • Tuesday | 18th February, 2020

There are several foods which are not just part of a healthy diet; they can actively help to lower your cholesterol too.

Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs. Your liver will produce less cholesterol if you consume a lot of this substance from food, so dietary cholesterol rarely has a great impact on total cholesterol levels. However, eating large amounts of saturated fat, Trans fat and sugars can raise cholesterol levels.

There are several foods which are not just part of a healthy diet; they can actively help to lower your cholesterol too. As part of your healthy heart diet, try to eat some of these every day. The more you add to your diet, the more they can help lower your cholesterol.

Here are some super foods which lowers your cholesterol   


Having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast is an easy first step to lowering your cholesterol. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.

Barley and other whole grains 

Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.


Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That`s one reason beans are a useful food for folks trying to lose weight.

Eggplant and okra

Eggplant and okra are two low-calorie vegetables are good sources of soluble fiber.  Eggplant is a unique vegetable, not only because of its color, taste and beauty, but for its nutritional benefits. In fact, eggplant could lower your cholesterol in about 4 weeks or less.

Okra fiber binds to cholesterol just like most fruits and vegetables; okra naturally contains both soluble and insoluble fiber. Soluble fiber has been linked to improved levels of LDL (or “bad”) cholesterol by reducing the absorption of cholesterol in the body and aiding in the excretion of excess cholesterol.


that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

Olive oil

Olive oil is made primarily of mono-unsaturated fatty acids, and has repeatedly been shown to lower risk for heart disease in clinical studies. Like other foods high in unsaturated fat, it can raise the good cholesterol and lower the bad cholesterol.


Avocado is a nutrient powerhouse—full of soluble fiber and unsaturated fats, which helps to improve cholesterol. Plus it has small amounts of a multitude of vitamins and minerals.

As we have all heard, whole grains can lower the bad cholesterol but they have little effect on the good cholesterol and carry more calories than vegetables. And, add in more vegetables with soluble fiber to lower your bad cholesterol while also helping out your waistline.

Vegetable oils

Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits

These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Fatty fish

Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

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