Food to Lower Cholesterol

Trying to find a food to lower cholesterol? There is a saying that goes "We are what we eat." This is so true as the food being consumed might impact the cholesterol levels inside the person's system. This makes the individual vulnerable to hypertension or cardiovascular disease through age, which could leave the patient, paralyzed or dead.

What is Cholesterol?

Cholesterol is not a poison, but a substance produced by our liver that plays an important roll in the formation of our cells. Cholesterol becomes a “culprit” or “bad thing” when the levels in our bodies are too high. Hence we now have what's called high cholesterol.

Fortunately, there are foods that lower cholesterol that we can incorporate into our diet, to help prevent clogging or damage to our arteries.

Healthy Breakfast

An excellent way to start is with breakfast. Oatmeal is an excellent food to lower cholesterol. Research studies have revealed this can lower the cholesterol in the body by more than 20 % after just 2 weeks of use.

Having a can of beans is another excellent food to lower cholesterol. This is due to the fact that it consists of soluble fibers that can battle the bad cholesterol in the person's body.

Here's a list of other cholesterol lowering foods:


Nuts are rich sources of fiber and protein. The protein in nuts contains a high level of an amino acid call arginine which is very good for our blood vessels. The fat in nuts is what I call “good fat”, because they are unsaturated and thus lowers cholesterol in the blood. Among the healthiest nuts are walnuts, almonds and pecans.

Fruits -

Lowering your cholesterol, does not have to be boring and tasteless. Which brings us to number two on our list, of foods that lower cholesterol... Fruits. Have you ever had a delicious fruit salad made of apples, berries, oranges and other citrus fruits? Well, not only do fruits taste great; fruits are high in fiber and pectin which study show aid in lowering cholesterol.

Vegetables -

Vegetables are a lot like fruits; they are very low in calories. Another reason, they are among the low cholesterol foods is, they are very nutritious and can help reduce the risks of diseases like high blood pressure, heart disease and cancer. Among the vegetables that are helpful in reducing cholesterol levels are carrots, sweet potatoes, cabbage, watercress, artichokes and Brussels sprouts.

Whole Grains-

Another food to lower cholesterol is whole grain. Not only do they help to lower cholesterol; they are a great source of fiber, and is believed to help lower blood pressure and cut the risk of type 2 diabetes. Whole grains also help maintain healthy blood sugar levels in people who did not have diabetes. And finally... Whole grains help manage weight.

When choosing whole grain make sure it's 100% whole wheat and not refined grain.

Flax Seed-

Flax seed, provides alpha-linolenic acid a poly-unsaturated fat which has been shown to lower cholesterol. A great way to prepare flax seed for consumption is to grind them up in a blender and sprinkle on your favorite cereal or in yogurt.

Another recipe to lower cholesterol using flax seed, is to juice about eight carrots and two apples, and then stir in two teaspoons of ground flax seed.

A side note...

Whenever you are creating a recipe to lower cholesterol, substitute unsaturated fats for saturated fats. In other words try to eliminate foods like butter, ice cream, cheese and other animal products. If you find it too much of a challenge to eliminate these foods, then make sure that the calories you eat, contain no more than 30% of fat.

Olive Oil-

Although, some feel that olive oil has a strong taste; it is one of the healthiest oils. It is good for the heart because it controls bad cholesterol levels (LDL) and at the same time raises good cholesterol levels (HDL).

Olive oil is not recommended for frying but can be used for simmering.


Fish is on the list of foods that lower cholesterol because it contains omega-3 polyunsaturated fatty acids. Now, when I say fish I am not talking about sea foods such as lobsters and shrimp. They can actually raise your cholesterol.

Check out this other online resource by the U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

Be sure to read our article entitled -Diet To Lower Cholesterol

Be sure to read our article entitled -How To Lower Cholesterol

Be sure to read our article entitled -Foods High In Cholesterol

Return from Food to Lower Cholesterol back to Home PAGE