The Best Foods That Can Help Lower Your Cholesterol Naturally
Increased cholesterol levels, especially the LDL type, can increase your risk for developing heart disease.
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Cholesterol is one of those words that always sounds ominous, especially when your doctor mentions it at your annual checkup. First, we need to point out that cholesterol — a waxy, fat-like substance that travels through your bloodstream — is not inherently bad.
It's an important and necessary substance created by your liver to digest fatty foods, create hormones and build cells, among other crucial functions. However, in addition to the cholesterol your liver pumps out, you also get cholesterol from the food you eat (particularly animal products such as beef, poultry, dairy and eggs); when you start building up too much of a certain type of cholesterol, it can be a major concern for your health.
Nearly 40% of Americans have high cholesterol, according to the latest figures from the Centers for Disease Control and Prevention. Increased cholesterol levels, especially the LDL type, can increase your risk for developing heart disease by building up plaque in your arteries, a condition called atherosclerosis. HDL cholesterol, on the other hand, can help sweep away the LDL cholesterol. A blood test can determine whether you have high cholesterol, and your doctor may recommend exercise or medication in addition to a healthier diet.
The good news is you can you get ahead of the curve by adding more foods that are rich in good sources of cholesterol, increasing fiber, and decreasing the unhealthy fats. Adding more veggies, fruits, nuts, seeds, fish and whole grains to your diet can help lower your levels and reduce plaque buildup.
Try these heart-healthy foods that can help lower your cholesterol naturally.
A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handled all of Good Housekeeping’s nutrition-related content, testing, and evaluation from 2014 to 2019. Prior to joining GH, she was a clinical dietitian at Mount Sinai Hospital. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. She is also author of the book Dressing on the Side (and Other Diet Myths Debunked).
Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping, including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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