10 Nutritious Foods for Healthy Cholesterol Levels
What Are Healthy Cholesterol Levels?
Because of this, doctors typically like to see LDL blood levels of less than 100 milligram per deciliter (mg/dL), but under 70 is even better. On the HDL, or good cholesterol side of things, at least 40 mg/dL is ideal, but over 60 mg/dL is linked to even more optimal heart health outcomes.
What Nutrients Influence Cholesterol Levels?
When it comes to nutrition and cholesterol, there are some nutrients to look out for, some of which will support healthy cholesterol levels while others will increase harmful cholesterol.
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Nutrients that can negatively impact cholesterol levels:
For nutrients that will negatively impact cholesterol levels in the body, those typically fall under the fat category, including trans fats, saturated fats, and dietary cholesterol.
Trans Fats: These mostly human-made fats both increase LDL levels and decrease HDL levels at the same time. These fats will be found mostly in processed foods. Look out for the word “hydrogenated” on the ingredients list to be sure you’re steering clear of them.
Saturated Fats: Similarly, saturated fat has also been linked to raising LDL cholesterol levels. “Eating over five to six percent of your calories from high saturated fat sources has been shown to negatively impact cholesterol levels,” Hilbert says. While this fact is true, research is inconclusive about whether saturated fat intake has a direct correlation to heart disease risk. Some studies have found a correlation between saturated fat intake and heart disease, while others have not. Despite these conflicting findings, it’s best to keep your saturated fat intake to a minimum as it can still affect our cholesterol levels. This type of fat is most commonly found in animal-based sources like fatty cuts of meat and poultry as well as in full-fat dairy products like cheese.
Dietary Cholesterol: Dietary cholesterol can also negatively impact your overall cholesterol levels. However, like saturated fats, emerging studies are finding that there isn’t as much of a direct correlation between dietary cholesterol and heart disease risk as once previously thought. Again, despite this, however, it’s still wise to be mindful of how much dietary cholesterol you’re consuming. Classic examples of foods high in dietary cholesterol include egg yolks, red meat, full-fat dairy, and shrimp.
Healthiest Foods for Cholesterol
01. Salmon
Fatty fish, like salmon, are so commonly recommended as part of a heart-healthy diet because they’re so full of omega-3 fatty acids. If salmon isn’t your favorite, anchovies, tuna, sardines, and trout are some other great options rich in this cholesterol-lowering fat.
02. Oats
All whole grains are going to be excellent options when it comes to supporting healthy cholesterol levels, and oats might just be the MVP. This is thanks to the high amounts of soluble fiber, especially beta glucan, they contain.
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03. Nuts and Seeds
Beyond being super convenient snacks, nuts and seeds are also ideal to lower your LDL cholesterol naturally. While all nuts and seeds will be full of unsaturated fats, almonds, walnuts, chia seeds, and flax are especially fantastic choices due to their omega-3 content. Many of these options are also high in plant sterols and stanols.
04. Citrus Fruits
Whether it be orange, lemon, lime, or grapefruit, all varieties of citrus fruit are going to be super heart-healthy picks. This is primarily due to their high pectin content, helping to sweep away that bad cholesterol during digestion.
05. Olive Oil
Olive oil has deep ties to heart health, mostly due to its healthy unsaturated fat content. However, the oleic acid found in this popular oil is also important to note, as it’s a potent LDL (and inflammation) reducer. Plus, EVOO is high in plant sterols.
06. Legumes
Beans, peas, and lentils (aka legumes) deliver on soluble fiber, making them great additions to a lower cholesterol diet. Soy products, too, like edamame and tofu, earn a special call out as research has found them to be particularly beneficial to both LDL and HDL levels.
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07. Avocado
Regardless of whether you opt for avocado flesh or avocado oil, both choices are terrific for improving cholesterol, thanks to this fruit’s mostly monounsaturated fat content (yep, avo is botanically a fruit!). Avocado oil is the perfect nutrient-dense, high-heat cooking swap for high saturated fat options like butter, shortening, or lard.
08. Cocoa
Cocoa (and cacao) is rich in flavonols, a subgroup of flavonoids, that have been found to lower LDL cholesterol levels. As often as you can, opt for cocoa options with as little sugar as possible, like dark chocolate, for the most benefits.
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09. Broccoli
No list of cholesterol-lowering foods would be complete without a cruciferous veggie like broccoli. Not only is this flowering favorite high in soluble fiber but it also offers a healthy dose of plant stanols.
10. Tea
Tea which is rich in a variety of plant compounds, but especially catechins. Bored of plain water? An unsweetened iced green or black tea is the perfect healthy lunch refreshment that will also help to keep cholesterol levels in check.
Contributed By Christina Manian, RDN
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