Although the cholesterol is often described as something very bad, the reality is more complicated. Cholesterol is essential for your body to make cells, hormones and to break down food. The imbalance really is too much LDL (bad) cholesterol and not enough HDL (good) cholesterol. The positive side is that the right good foods for cholesterol can easily change the balance – often without the use of medication.
If you are looking to keep your arteries healthy, maintain healthy HDL cholesterol, or just simply eat smarter, your most powerful ally is knowing which foods you should include in your diet for healthy HDL cholesterol. This guide will help you know about the best 10 foods for high cholesterol, what foods to avoid when you have high cholesterol, and how to reduce the amount of good cholesterol in your body using the power of food!
Understanding Cholesterol: LDL vs. HDL
Before getting into the list, a bit of food education is necessary to make better food choices:
- LDL (Low-Density Lipoprotein): Transports cholesterol to the walls of the arteries, where it may form plaque. Lower is better.
- HDL (High-Density Lipoprotein): Removes excess cholesterol from the body and brings it back to the liver. Higher is better.
- Elevated triglycerides: Fat found in the blood, which, together with high LDL, will lead to an increased cardiovascular risk.
A healthy food for your cholesterol will generally accomplish one of the following: decrease LDL, increase HDL, or lower triglycerides. The best options perform all three.
What Are the Highest Cholesterol Foods to Avoid?
It's helpful to understand what to avoid eating before you start listing items. The most dangerous foods for cholesterol include the ones that are high in saturated fats and trans fats and stimulate LDL in the liver. Key offenders include:
- Processed meats (sausages, deli meats, bacon) — high cholesterol foods
- Full fat dairy (butter, hard cheese, cream) — moderate amounts, if any
- Fried fast food — the most harmful highest cholesterol foods to be found are the trans fats found in commercial frying oils.
- Processed foods containing hydrogenated oils (croissants, packaged cookies) — not always obvious
- Organ meats such as liver (which is very high in dietary cholesterol, but may vary from person to person)
The first step is to restrict these foods that have the highest cholesterol levels. The second and as equally crucial step is to replace them with the foods to eat for good cholesterol outcomes listed below.
Top 10 Good Foods for Cholesterol Control
- Oats and Oat Bran
Oats are possibly the most powerful good food to lower cholesterol. The secret to their success is the presence of beta-glucan, a soluble fibre that forms a gel in the gut that attaches to bile acids (made from cholesterol) and removes them from the body. Just one and a half cups of cooked oatmeal per day can reduce LDL by up to 5-10%. Oats are also a great food to indirectly raise good cholesterol by lowering the inflammation in your cardiovascular system.
- Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish is one of the best-studied items to include in a diet for a good cholesterol profile, thanks to the presence of omega-3 fatty acids. Omega-3's reduce triglycerides, slightly increase HDL cholesterol and decrease arterial inflammation. Cardiologists around the world have recommended eating fatty fish 2-3 times a week as a known food to boost good cholesterol.
- Avocado
Avocados contain high levels of monounsaturated fats (oleic acid) which are the fats found in olive oil. Avocados are a great food for cholesterol management, and have a dual effect, lowering LDL and being a food that raises good cholesterol (HDL) levels. According to a 2015 study published in the Journal of the American Heart Association, over a period of four weeks, people who ate an avocado each day had a significant decrease in LDL in their blood.
- Nuts (Walnuts, Almonds, Pistachios)
A few nuts is one of the easiest foods to consume for the benefit of good cholesterol. Walnuts are especially high in value, with plant-based omega3s (ALA) directly blocking cholesterol absorption in the gut and plant sterols directly interfering with the absorption of cholesterol. Almonds and pistachios are a good source of food to boost good cholesterol due to monounsaturated fats and antioxidants which stimulate the production of HDL.
- Olive Oil (Extra Virgin)
Extra virgin olive oil is the key good food for cholesterol in the Mediterranean diet, one of the world's healthiest eating patterns studied. It is rich in polyphenols which inhibit LDL oxidation and oleocanthal, which is particularly harmful for the health of arteries, so is a powerful food for long term good cholesterol health. Replace the fat used in cooking and in making dressings.
- Beans, Lentils, and Legumes
Legumes such as black beans, lentils, chickpeas and kidney beans are excellent food choices for the good cholesterol ratios. The soluble fibre that they contain is similar to the one found in oats which binds cholesterol molecules that are in the digestive system and expels them without letting them get absorbed again. Beans lower LDL levels in only a few weeks, and are a food that raises good cholesterol over the long term, when switching out meat three to four times a week.
- Barley and Other Whole Grains
Barley, like oats, has a high concentration of beta-glucan which is the best food ingredient for cholesterol reduction. The grains that also have cholesterol-friendly fiber include brown rice, quinoa, and whole wheat, with barley offering the most beta-glucan per serving of any grain. Eat in stews, soups or as an alternative to rice.
- Fruits Rich in Pectin (Apples, Citrus, Grapes, Strawberries)
Pectin is a soluble fibre present in the skin and pulp of many fruits and is a very effective food for regulating good cholesterol by reducing LDL level. Apples, oranges, grapefruits and strawberries are all great foods for good cholesterol results. Grapes are also a great food to boost HDL naturally, as the polyphenols they contain, specifically resveratrol, help to produce HDL.
- Soy Products (Edamame, Tofu, Tempeh, Soy Milk)
Soy has been the subject of decades of research that confirms it is a good food for cholesterol reduction. Soys can have a mild effect on reducing LDL, and even stronger when soy protein takes the place of saturated fat animal protein. Best daily foods to eat for good cholesterol include edamame, tempeh and unsweetened soy milk, not the same as processed soy snacks with added salt and sugar.
- Dark Chocolate and Cocoa Powder
Yes, dark chocolate should be a part of any good cholesterol diet plan plan — but just if it contains 70% cocoa or more. The flavanols in high quality dark chocolate help to lower LDL oxidation, increase blood vessel elasticity, and slightly increase HDL cholesterol. A small daily square (20-30g) is an effective good food for cholesterol health and has been shown to be beneficial after 2-4 weeks.
Foods to Eat for Good Cholesterol
|
Meal |
What to Eat |
|
Breakfast |
Oatmeal topped with walnuts and blueberries |
|
Mid-Morning |
Apple with almond butter |
|
Lunch |
Lentil soup with whole grain bread and olive oil |
|
Snack |
Edamame or a small piece of dark chocolate |
|
Dinner |
Grilled salmon with barley and steamed broccoli |
|
Dessert |
Mixed citrus fruit with a sprinkle of ground flaxseed |
This plan includes the most beneficial foods that help increase good cholesterol and takes steps to actively reduce the "highest cholesterol" foods that have the opposite effect of your cardiovascular profile.
Conclusion
There is no need for extreme dieting to control cholesterol; there's a need for smart substitution. You can improve your blood work results quicker than you may think by replacing the top cholesterol-riddled foods above with the top 10 cholesterol powerhouse foods.
Begin by eating oats for breakfast, a handful of nuts for snacks, and use extra virgin olive oil in your cooking. These three changes provide your body a constant supply of optimum good cholesterol food. Eat good fats and any fatty fish, legumes and fruit to make a full, balanced foods to eat for good cholesterol pattern.
Each eating occasion can either preserve or deteriorate your cardiovascular system. As you eat, you're doing more than just fueling your body; you're investing in a longer, healthier life with the right food to boost good cholesterol and cut LDL.
Frequently Asked Questions (FAQ)
What is the single best good food for cholesterol control?
Oats are generally regarded as the best of good foods to reduce cholesterol because beta-glucan fibre in oats binds directly to the LDL cholesterol. Fats, however, such as fatty fish, avocado, and nuts are also essential in the diet to increase HDL or "good" cholesterol.
How long does it take for foods to eat for good cholesterol to show results?
The majority of research indicates that LDL can be lowered by 4-6 weeks of a regular diet of the right foods for good cholesterol outcomes. It can take 8-12 weeks for the HDL to improve with a combination of dietary and lifestyle changes.
Are eggs among the highest cholesterol foods I should avoid?
Eggs contain the dietary cholesterol, but for most it is not conclusively proven that this would increase LDL blood cholesterol. Presently, it is safe for most people to eat up to one egg daily. Don't overlook the obvious offenders of high cholesterol-containing foods such as processed meats and trans fats, but cut them down first.
What is the best food to increase good cholesterol (HDL) specifically?
The best options for foods to raise good cholesterol are olive oil, avocados, fatty fish, and nuts. Their effect is greatly enhanced by regular aerobic exercise.
Can food to boost good cholesterol replace statins?
While food for increasing HDL is important, for people who are already on a heart-healthy diet with low-fat foods and who have high LDL or known heart disease, this is not enough. Never make any changes or stop medications without consulting your doctor.
