To continue the heart healthy theme for February, here’s a summary of an article that highlights common foods that help with lowering cholesterol. Incorporating a variety of these foods into your routine can help you manage your cholesterol, support your blood pressure, and healthy blood vessels. Preventing your blood vessels from getting “sticky” and allowing plaque to build up, maintaining elasticity, and the ability of your heart to pump efficiently all support your overall cardiovascular health.
Foods Rich in Soluble Fiber
- 5 to 10g of soluble fiber is important out of the 20-35g recommended total daily intake to bind cholesterol and maintain healthy bowel movements
- Oats
- Whole Grains and Barely
- Beans
- Eggplant and Okra
- Pectin rich fruits – apples, grapes, strawberries, citrus fruits
Nuts
- 2oz of nuts a day can help lower LDL
- Almonds
- Walnuts
- Peanuts
- Other nuts
Healthier Oils
- Unlike the article says, avoid canola if possible
- Grapeseed
- Extra Virgin Olive Oil
- Be mindful of the quantity used, regardless of how healthy the choice is, such as coconut and ghee
Foods fortified with sterols and stanols
- Help the body absorb cholesterol from your diet
- 2g of plant sterols or stanols support lowering LDL by up to 10%
Soy
- 25g of soy protein a day can lower LDL by 5 to 6%
- Aim to consume non-processed forms, such as edamame
Fatty fish
- Consuming fish 2-3x a week can help lower LDL cholesterol by reducing other meats in your diet and by increasing your omega-3 intake
Fiber Supplements
- Two teaspoons (about 4g of soluble fiber) a day of psyllium helps add bulk to your bowel movements
https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Yours in health,
Dr. Shruti Sharma
