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The Curious Bag
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According to the American Heart Association, cholesterol is needed for the body to function correctly. However, when cholesterol levels get too high, it increases the risk of heart disease. A healthy diet is key to controlling cholesterol and some foods actually lower levels.
Soluble Fibers
Foods rich in soluble fibers like kidney beans, apples and oatmeal, limit the absorption of cholesterol into the body and can reduce bad, low-density lipoprotein (LDL) cholesterol.
Polyunsaturated Fatty acids
Foods containing high amounts of polyunsaturated fatty acids, like nuts, have been shown to reduce cholesterol and keep the blood vessels strong and flexible.
Omega-3 Fatty Acids
Foods with high levels of omega-3 fatty acids, like fish, can lower cholesterol and blood pressure, and also lower the risk of blood clots.
Antioxidants
Foods high in antioxidants, like olive oil, work to lower bad (LDL) cholesterol and maintain healthy (HDL) cholesterol.
Sterols or Stanols
Sterols or stanols are found in plants like soybeans. Foods like margarine and yogurt are now being fortified with sterols because of their ability to block the absorption of cholesterol.
Fat
Saturated fat and trans fat have a tendency to raise bad (LDL) cholesterol and lower (HDL) good cholesterol, so foods like meats, certain oils and pre-packaged cookies and cakes that are high in these types of fat should be avoided.
Source:
American Heart Association: Cooking For Lower Cholesterol
Mayo Clinic: Cholesterol: The top 5 foods to lower your numbers
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