Home Disorders Cardiovascular Disorders Four proven foods to lower your cholesterol

Four proven foods to lower your cholesterol

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There are four main foods that are clinically proven in different clinical studies, including a Harvard study to improve your heart health. These foods are also capable of decreasing bad or LDL cholesterol.

Besides lowering bad cholesterol these foods also offer some additional improvements such as “

  • Lowering of triglycerides which are The most common fat types in human beings
  • BP
  • C-reactive protein which is a marker of inflammation

Both randomized and non-randomized controlled trials confirm the benefits of these foods. These four foods are so effective that several government organizations have recognized them and are trying to utilize the benefits of a specific diet that includes these foods. The type of diet that includes these four foods or plant-based diet. Even if you do not go completely plant-based in case of your diet, you can always include this for food types into your present diet.

What are these four food types?


Nuts contain healthy fats and these fats are good for your heart. Almonds, Macadamia, and walnuts are the best nuts for you when you want to reduce cholesterol levels. Soak them in water for eight hours before eating to improve digestion and get more benefits.

Plant proteins

Plant proteins are obtained from soy-based foods such as soy milk, tofu, or other soy-based meat substitutes. However, a better source of plant proteins can be beans, peas, chickpeas, or lentils. Besides consuming them by preparing different dishes, you can also consume them in protein powder form especially pea and rice protein.


Primarily soluble fiber such as oats, barley, psyllium, eggplant, apples, oranges, okra, and berries are good for you when you are trying to reduce the levels of bad cholesterol. syllable fiber is also found in foods such as kidney beans, Brussel sprouts, and pears. 

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. You need 5 to 10 g of soluble fiber every day to decrease your LDL-cholesterol levels. When you eat one serving of breakfast cereal with oatmeal or bran, it can provide you with 3 to 4 g of fiber.

Plant sterols

Certain foods contain plants sterols and they are good for you as they help to lower bad or LDL cholesterol. There are some cholesterol-like compounds that are available in certain fruits, nuts, vegetables, and cereals.

Sterols and stanols are substances that are found in plants. These substances can help to block the absorption of cholesterol. There are some foods that are fortified with sterols and stanols. Margarine and orange juice with added plant sterols can help you to reduce LDL cholesterol.

However, there is a problem- you will need to eat a lot of these foods to get the benefits.

Besides consuming these foods in raw or cooked form, you can also get the same benefits by taking supplements that use this food as a primary source. Supplements are easier to get and easier to consume and they can be more effective.

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