Photo: Anete Lusina

What foods drastically reduce cholesterol?

Oatmeal, oat bran and high-fiber foods Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.

mayoclinic.org - Cholesterol: Top foods to improve your numbers - Mayo Clinic

What is the most popular thing to cook in an air fryer?

French fries are arguably the most popular thing to cook in an air fryer. Air fryers use a fraction of the oil as deep-frying, and making French...

Last updated May 11, 2022

What does being a picky eater say about you?

Turns out, there's no single explanation for your picky eating habits, but rather, experts suggest a combo of genetics and environment are to...

Last updated Apr 26, 2018

Promotion

Cholesterol: Top foods to improve your numbers Diet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart. By Mayo Clinic Staff Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet — along with exercise and other heart-healthy habits — might help you lower your cholesterol.

Oatmeal, oat bran and high-fiber foods

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you'll get even more fiber.

Fish and omega-3 fatty acids

Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides — a type of fat found in blood — as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death. Omega-3 fatty acids don't affect LDL cholesterol levels. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.

The highest levels of omega-3 fatty acids are in:

Mackerel

Herring

Tuna

Salmon

Trout

Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids. Omega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.

Almonds and other nuts

Almonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.

Avocados

What speeds up metabolism instantly?

Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially...

Last updated Apr 16, 2019

Will one binge cause weight gain?

It can be useful to remember that, just as one day of dieting will not cause a person to lose weight, a day of binge eating will not cause weight...

Last updated Sep 4, 2020

Promotion

Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese. People tend to be most familiar with avocados in guacamole, which usually is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices. Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.

Olive oil

Try using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.

Foods with added plant sterols or stanols

Sterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available. Margarines and orange juice with added plant sterols can help reduce LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5 to 15 percent. It's not clear whether food with plant sterols or stanols reduces your risk of heart attack or stroke — although experts assume that foods that reduce cholesterol do reduce the risk. Plant sterols or stanols don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.

Whey protein

Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.

Other changes to your diet

Getting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most beneficial changes is limiting the saturated and trans fats you eat. Saturated fats — such as those in meat, butter, cheese and other full-fat dairy products — raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent.

Is it normal to poop less on keto?

Most people poop less when they're on keto diet because the body has less fibrous waste to expel.So, how often should you be pooping on keto? Once...

Last updated Apr 5, 2021

Is it OK to eat a whole tomato every day?

Eating tomatoes daily will provide you with many vitamins and minerals, but you'll still receive the benefits if you eat them less often. There is...

Last updated Oct 27, 2019

Promotion

Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021. There is a problem with information submitted for this request. Review/update the information highlighted below and resubmit the form. From Mayo Clinic to your inbox Sign up for free, and stay up to date on research advancements, health tips and current health topics, like COVID-19, plus expertise on managing health. Email ErrorEmail field is required ErrorInclude a valid email address Learn more about Mayo Clinic’s use of data. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. Subscribe! Thank you for subscribing! You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry

mayoclinic.org - Cholesterol: Top foods to improve your numbers - Mayo Clinic

Are 2 eggs enough protein for breakfast?

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness....

Last updated Oct 5, 2019

Can I eat as much as I want on keto?

While it's true that the keto diet involves eating lots of protein and fat with very limited carbohydrates, it doesn't mean you can eat in infinite...

Last updated Nov 13, 2019

Promotion

How many days does sugar withdrawal last?

Some people find that their symptoms last from a few days to a couple of weeks. As your body adapts to a low added sugar diet over time and your...

Last updated Aug 5, 2018

Promotion

How much coconut flour do I use for 1 cup of flour?

A quick rule of thumb is to swap about 1/4 to 1/3 cup coconut flour for 1 cup of regular flour. Due to its high absorbency, you'll also want to...

Last updated Nov 20, 2018