What Are the Best Foods to Eat When Trying to Lower Cholesterol?


Quick Answer

Tofu, edamame, soy milk, black beans and plant sterols are foods that can help reduce cholesterol levels, according to WebMD. Salmon, walnuts, oatmeal, avocados and dark chocolate are additional good food choices to lower triglyceride and LDL, or bad, cholesterol blood levels.

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What Are the Best Foods to Eat When Trying to Lower Cholesterol?
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Full Answer

Adding 25 grams a day of high-protein soy-derived foods to the diet can reduce cholesterol by 5 to 6 percent, reports WebMD. Studies show that the soluble fiber found in just 4.5 ounces of lentils or kidney beans binds with cholesterol and removes it from the body, resulting in a 5 percent reduction in LDL levels. Whole grains, such as barley and brown rice, offer the same soluble fiber benefits, as does the pectin found in apples and pears.

Foods that are fortified with natural chemicals found in plants, called sterols, reduce cholesterol by 6 to 15 percent, notes WebMD. Eating just 8 ounces of omega-3 fatty acid-rich tuna, halibut or sardines once weekly can reduce blood triglyceride levels.

The polyunsaturated fatty acids found in nuts, such as almonds and pistachios, are effective LDL reducers, states WebMD. Antioxidants called flavonoids that are found in dark chocolate also lower LDL levels, as does the oleic acid in avocados. Resveratrol, found in the skin of red grapes, gives red wine the ability to help prevent blood clots and lower LDL. Green tea is especially high in antioxidants that reduce cholesterol and so is eggplant.

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