How To Eat Your Way To Healthy Cholesterol Levels (More Food, Why Not)

Cholesterol, that uncomfortable word we love to hate. In part due to the misconception that all cholesterol is bad and in part due to the health risks associated with elevated levels of LDL (the “bad” cholesterol). With high LDL levels linked to an increased risk of cardiovascular disease and stroke, it’s not a matter to be taken lightly. We now know that exercise and medication can help manage cholesterol, however, there are also “superfoods” which we could be incorporating into our diets to help keep LDL levels at bay.    

1. Oats: Containing a soluble fiber called beta-glucan, oats have been shown to lower cholesterol by as much as 20%. 

2. Almonds and Walnuts: Rich in both monounsaturated and omega-3 fatty acids, eating a handful of nuts each day is proven to help lower cholesterol by up to 15%. 

3. Olive Oil: The word ‘cholesterol’ conjures an anti-oil and fats sentiment amongst many. However, not all fats are bad. In fact, monounsaturated fats are crucial to keeping healthy cholesterol levels and olive oil is one of the most potent sources of these crucial fatty acids. 

4. Salmon: Research shows that certain fats help keep cholesterol at bay. Omega-3 fatty acids help lower LDL levels, raising the good HDL cholesterol. 

5. Avocado: As one of the richest sources of heart-healthy, mono-saturated fats, avocados aid in lowering bad cholesterol and concurrently raising HDL (good cholesterol) levels. They are also one of the most potent sources of beta-sitosterol, which helps reduce the amount of bad cholesterol our body absorbs from other foods.