7 Foods That Fight High Cholesterol

Indulge in too many French fries, steaks, and pulled pork sandwiches and your doctor’s likely to shake her head over your next cholesterol test results. But what you eat can do the opposite, too, flushing the unhealthy fats from your bloodstream and prompting your doctor to ask you for your secret.

Any gain in fighting cholesterol is important. According to the latest statistics from theCenters for Disease Control, more than one third of all American adults have high cholesterol and metabolic syndrome – a constellation of risk factors  that also includes high blood pressure, high triglycerides, insulin resistance, and belly fat and significantly increases their chances of developing heart disease.

In general, what works is no surprise: plenty of vegetables, whole grains, olive oil, and lean protein – aka the Mediterranean diet, which research shows can lower or even reverse the signs of metabolic syndrome. But there are some simpler steps you can take, incorporating  specific fat-binding foods into your diet that help your body

According to the latest nutrition research from Harvard University School of Public Health, as well as specific individual studies, incorporating these 7 foods into your daily diet can help you significantly lower your cholesterol. 

1. Beans. One of the richest sources of  soluble fiber, beans are the new nutritional darlings in the anti-cholesterol fight. Soluble fiber binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. A study published earlier this year in the Canadian Medical Association Journal found that one serving daily of pulses (beans and legumes) was associated with a 5 percent drop in readings of LDL (so-called “bad” cholesterol). And beans are a meal-planning godsend because there are so many varieties. Think beyond burritos and chili; you can toss kidney beans in a salad, add white beans to stew, or spread bean dip on toast or crackers. And don’t forget garbanzo beans, also called chickpeas; Eat a falafel for lunch, or dip your chips (if you must eat chips) in hummus. Beans are also great hunger-fighers, and hence weight-loss aids, because they take a long time to digest, leaving you feeling full longer.

2. Unsaturated fats. It sounds backwards – how can adding fats to your diet help your body rid itself of fats? But we’re talking specifically about monounsaturated fats (olive oil, canola oil) and polyunsaturated fats (flaxseed, corn, soy and sunflower seed oil) which, according to the latest info from the American Heart Association, directly lower LDL cholesterol and boost “good” cholesterol, HDL. Use these oils to replace saturated fats like butter and lard, and they do double duty as cholesterol-lowering aids.

3. Oats. The best known source of soluble fiber, oats are a great way to start your day, either in oatmeal or in any other cereal that lists rolled oats or oat bran on the label.  The type of fiber in oats, called beta glucan, sops up cholesterol in your intestines, then ferries it out. Top your cereal with raspberries, diced pear, or blueberries (8, 6, and 6 grams of fiber respectively) to up the fiber content.

4. Citrus Fruits and Apples. Oranges, lemons and apples are among the fruits highest in  pectin, which was found in one recent study to lower cholesterol by 7 to 10 percent when eaten daily. A carbohydrate that’s concentrated in the cell walls of many fruits, pectin is used to thicken jams, jellies, and pie fillings. That’s because it’s gummy, binding, and  hard to digest, and these very same characteristics help Pectin rid the blood of fats and excess glucose, helping balance blood sugar.

5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, pecans, and other nuts are good for the heart – the h from evidence is strong enough to meet FDA approval for nutrition claims. SNuts contain plenty of fiber and monounsaturated fat, both of which are cholesterol-lowering.tudies have found eating one to two handfuls of almonds, walnuts or other nuts each day lowers cholesterol by 4 to 10 percent. (The more you eat, the greater the benefit, but beware of the calories.)

6. Wheat Bran and Fiber. Insoluble fiber is the key to bran’s popularity with nutritionists. This type of fiber doesn’t dissolve in water, so it passes through your system largely undigested, carrying fats and sugars with it. Bran cereal (12-22 grams of fiber) is the obvious choice here; bran muffins do the trick too, but in both cases beware of added sugar. Researchers at South Dakota State University are experimenting with resistant starch, a new chemically modified wheat fiber that is undigestible and appears to significantly lower cholesterol and body fat. Look for new food ingredients and additives like this soon.

7. Sterols and Stanols. There’s a reason you see so many foods now touted as containing these plant-based compounds. They block the body’s ability to absorb cholesterol. Naturally present in small quantities in a host of fruits and veggies, sterols and stanols have been added to everything from granola bars to orange juice. One study out of UC Davis found that people who drank sterol-enhanced orange juice every day reduced their cholesterol by 12 percent. Sterols are also available as supplements, which may be the most convenient way to absorb significant quantities.