5 foods that reduce cholesterol

Cholesterol is a type of lipid that is produced by humans and other animal. It is essential to build cells, make vitamins and other hormones. However, too much can pose a problem.

Your liver makes the right amount of cholesterol you need, and the rest come from two sources. The first is dietary cholesterol from animal and animal products eaten including meat, poultry, dairy, eggs. The second is from saturated fat and trans-fat which causes the liver to produce more cholesterol to an unhealthy level. Saturated and trans-fat mostly come from animals and animal products we eat, and some plant foods too, including refined coconut products (including coconut oil, coconut cream, coconut milk).

There are two main types of cholesterol: LDL (low density lipoprotein) is considered as the “bad” cholesterol and HDL (high density lipoprotein) is considered the “good” cholesterol.

Too much LDL cholesterol can form fatty deposits inside your arteries, leading to the thickening and narrowing of the arteries, known as atherosclerosis. These fatty deposits can break and form a blood clot which causes a heart attack or stroke.

High cholesterol may have a genetic component, but it is mostly the result of an unhealthy diet and lifestyle.

When it comes to diet, there is no single food that will lower your cholesterol, it is really about the overall dietary pattern that should be paid attention to. A diet that is low in fat and animal products and high in whole, plant foods will keep cholesterol levels to a healthy level. The foods with the highest impact on lowering cholesterol are the following: 

1.     Whole grains – especially oats and barley

Whole grains including brown rice, wholemeal wheat products (pasta, bread, etc), rye, oats and barley help lower cholesterol. Particularly oats and barley as they contain high amounts of the soluble fibre, beta-glucan which are responsible for the cholesterol lowering affect. [1,2]

A great way to incorporate these foods into your diet are to choose oats for breakfast.

2.     Legumes and beans

Chickpeas, black beans, cannellini beans, red kidney beans, black eyes peas, yellow split pea lentils, red lentils. There are hundreds of legumes out there. Legumes are high in soluble fibre, so they help lower cholesterol.

Their high soluble fibre and protein content, and low total fat, saturated fat and contain no cholesterol, eating legumes instead of meat help lower cholesterol. [2]

Use legumes in salads, soups, one pot dishes, tacos, and to make dips including hummus.

3.     Vegetables – especially eggplant, okra, carrot and potatoes

The high soluble fibre in vegetables can block the absorption of cholesterol in the intestine and remove it from the body. Pectin is one of these soluble fibres that is found in vegetables including eggplant, okra, carrot and potatoes. [3]

4.     Soy foods

Including soy products in your diet, particularly if these replace animal protein (e.g., dairy milk, eggs and meat), have been shown to reduce total and LDL cholesterol in patients with high cholesterol.

Make sure to include the less processed soy products such as soybeans, edamame, tofu, tempeh and soy milk with no added sugar or oil. Soy extracts including isolated soy protein and supplements do not seem to have as much of an impact on cholesterol. [4]

5.     Fruit and berries – especially apples, grapes, strawberries, and citrus

Like vegetables, fruits are rich in soluble fibre such as pectin which block the absorption of cholesterol in the intestine. [3]

Additionally, berries are high in bioactive compounds which have an antioxidant and anti-inflammatory effect.

References:

[1] Whitehead A, Beck EJ, Tosh S, Wolever TMS. Cholesterol-lowering effects of oat B-glucan: a meta-analysis of randomised controlled trials. The American Journal of Clinical Nutrition. 2014; 100(6): 1413-1421. https://doi.org/10.3945/ajcn.114.086108

[2] Tovar J, Nilsson A, Johansson M, Björck I. Combining functional features of whole-grain barley and legumes for dietary reduction of cardiometabolic risk: a randomised cross-over intervention in mature women. British Journal of Nutrition. 2013; 111(4): 706-714. https://doi.org/10.1017/S000711451300305X 

[3] Aune D, Giovannucci E, Boffetta P, Fadnes LT, Keum N, Norat T, Greenwood DC, Riboli E, Vatten LJ, Tonstad S. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International journal of epidemiology. 2017 Jun 1;46(3):1029-56. https://doi.org/10.1093/ije/dyw319

[4] Tokede OA, Onabanjo TA, Yansane A, Gaziano JM, Djoussé L. Soya products and serum lipids: a meta-analysis of randomised controlled trials. British Journal of Nutrition. Cambridge University Press; 2015;114(6):831–43. https://doi.org/10.1017/S0007114515002603