Yan Jun Xu, BM, MM, PhD
學習，分享，傳播和交流健康的理念，知識和經驗。
Top 10 Cholesterol Lowering Foods
Cholesterol is a steroid lipid (fat) found in the blood and is necessary for proper functioning of cell membranes. Our bodies already manufacture all the cholesterol we need, so it is not necessary to consume more. High levels of cholesterol have been shown to increase the risk of heart disease and stroke. Cholesterol lowering foods should be incorporated into everyone's diet for optimal health. The percentages by which these foods lower cholesterol reflect people who have high levels of cholesterol greater than 200 mg/dL, and therefore have been diagnosed with hypercholesterolemia. Different diets, lifestyles, and foods will work differently for different people. It is recommended that you buy a Cholesterol Test Kit, so you can monitor your cholesterol levels at home and see which diet and lifestyle work best for you. Cholesterol lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower "bad" LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.#1: Monounsaturated and Polyunsaturated Fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
Cholesterol Reduction:18%1,2,37
Substituting saturated animal fats and other high cholesterol foods with healthier fats like olive oil, canola oil, peanut oil, and avocados is the most powerful thing you can do to achieve a drastic reduction in your LDL cholesterol. Specifically a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat can achieve an 18% reduction in LDL cholesterol vs people on a diet higher in saturated fat.1
#2: Bran (Oat, Rice)
Cholesterol Reduction:7-14%3-5
Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. Add bran to hot cereals and bread. Also, eating whole oatmeal every morning, or switching to whole products like brown rice, can help you get more bran in your diet and lower your cholesterol numbers. Click to see complete nutrition facts for Bran.
#3: Flax Seeds
Cholesterol Reduction:8-14%6,7
Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%,6 and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia).7 In both studies the flax seeds where consumed in a muffin or other bread product. Flax seeds are easily incorporated in baked goods, as well as added to hot cereals like oatmeal.
Click to see complete nutrition facts for Flax Seeds
#4: Garlic
Cholesterol Reduction:9-12%8,9
Studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%.8,9 Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches. Click to see complete nutrition facts for Raw Garlic.
#5: Almonds
Cholesterol Reduction:7-10%10-12
Several studes report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. In a dose response study it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction.11 As almonds are a high calorie food, it is not recommended that you eat more than half a cup. Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.
Click to see complete nutrition facts for Almonds.
#6: Lycopene Foods
Cholesterol Reduction:0-17%13,14
Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color and is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction13,14 while other studies find no difference.15,16 Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.
#7: Walnuts and Pistachios
Cholesterol Reduction:10%17-21
Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. This is esepcially true when the fats from the nuts replace consumption of other high cholesterol fats. Consuming around 30 grams of walnuts, or having the nuts be about 20-30% of total caloric intake is necessary to achieve the cholesterol lowering benefits.19
Click to see complete nutrition facts for Walnuts and Pistachios.
#8: Whole Barley
Cholesterol Reduction:7-10%22,23
Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products.22 Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley. Click to see complete nutrition facts for Barley.
#9: Dark Chocolate and Plant Sterols
Cholesterol Reduction:2-5%24,25
The plant sterols and cocoa flavanols in dark non-milk chocolate have been shown to reduce cholesterol by 2-5%. Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%.25 However, this reduction is largley due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.
Click to see complete nutrition facts for Dark Chocolate.
#10: Green Tea
Cholesterol Reduction:2-5%26
Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as green tea can lower cholesterol by 2-5%.26 Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages. Click to see complete nutrition facts for Green Tea.
More Lifestyle Choices to Lower Cholesterol
- Take Niacin (Vitamin B3) Supplements - Niacin has been shown to lower LDL (bad) cholesterol and raise the level of HDL (good) cholesterol.27,28 The degree to which it lowers LDL cholesterol has not been measured, but one study reports a 20% increase in HDL (good) cholesterol29. There are no studies on the effect of high niacin foods as compared to the supplement. However, it is commonly construed that eating high niacin foods will help lower bad LDL levels while raising good HDL levels.
- Exercise - Studies suggest that regular endurance aerobic exercises (walking, swimming, running) can increase levels of good (HDL) cholesterol which has protective effects on your cardiovascular system. This is especially true for people with low levels of HDL cholesterol.30,31 Further, exercise can enhance the effect of a low cholesterol diet, further lowering levels of bad (LDL) cholesterol.32
- Lose weight to maintain a healthy BMI - Losing weight, particularly belly fat, may help lower LDL cholesterol levels, and will certainly help prevent type II diabetes, a big risk factor for cardiovascular disease. Check your Body Mass Index (BMI) and aim for a BMI between 20-22.
- Become Vegan - Being vegan involves eating only plant foods and avoiding all animal foods such as dairy, meats, seafoods, etc...Veganism has been shown to lower cholesterol numbers as well as triglyceride levels.33 This is especially true for vegan diets that do not contain refined sugars, processed foods, or trans-fats, and consist mostly of high fiber foods like nuts, whole grains, fruits, and vegetables.
- Reduce Stress - Studies show that mental, emotional, or physchological stress can increase cholesterol levels by 10%.34,35,36 One study in particular found that college students have high cholesterol levels before tests than other times in the semester.35 Another study found that performing a stressful mental activity, like math, increases cholesterol levels.36 To reduce stress in your life try drinking hot tea, yoga, or spending time with friends. Try new things till you find something that works for you.
Recipes to Lower Cholesterol
Add bran or flax to any of these recipes to increase their cholesterol lowering potential- How to Cook Brown Rice
- How to Cook Oatmeal
- How to Cook Rye
- Burghul A Banadoura (Whole Wheat)
- Blackberry Apple Almond Salad
