{"id":59733,"date":"2024-06-13T05:05:16","date_gmt":"2024-06-13T12:05:16","guid":{"rendered":"https:\/\/kyla.com\/p\/?p=59733"},"modified":"2024-06-13T05:05:17","modified_gmt":"2024-06-13T12:05:17","slug":"five-great-foods-to-help-lower-your-cholesterol","status":"publish","type":"post","link":"https:\/\/kyla.com\/p\/blog\/five-great-foods-to-help-lower-your-cholesterol\/","title":{"rendered":"Five Great Foods To Help Lower Your Cholesterol"},"content":{"rendered":"\n

Cholesterol in the arteries acts like a clump of hair clogging the shower drain. Too much of this fatty substance blocks blood flow to and from the heart. When it builds up in the arteries, it can lead to coronary heart disease or strokes. Although our bodies produce enough cholesterol on their own, the food we eat often leads to elevated levels of LDL cholesterol<\/strong> \u2013 the so-called bad cholesterol<\/strong>.<\/p>\n\n\n\n

High cholesterol is a big reason heart disease is America\u2019s number one killer \u2013 more than cancer or COVID. Nearly 700,000 people died from heart disease in the U.S. last year. Nearly 90 million Americans may have total cholesterol levels<\/strong> that are too high.  <\/p>\n\n\n\n

The good news is there\u2019s a simple solution. That\u2019s because some foods have been scientifically proven to lower cholesterol<\/strong>. One of the fastest, easiest ways to reduce LDL cholesterol<\/strong> is by enjoying these five delicious, cholesterol-lowering foods. <\/p>\n\n\n\n

What is Cholesterol?<\/h3>\n\n\n\n

Produced by the liver, cholesterol is a fatty, waxy substance. Although vital for cell repair along with producing vitamins and hormones, too much of it is definitely not a good thing. That\u2019s because cholesterol relies on lipoproteins to travel through the bloodstream. Made up of lipids, or fat, and protein, there are two types of lipoproteins. Low density lipoprotein, or LDL cholesterol<\/strong> is often called the \u201cbad cholesterol<\/strong>\u201d because it\u2019s the one that can cause arterial blockages. The so-called \u201cgood\u201d cholesterol is high density lipoprotein or HDL. Like an unwanted package marked \u201cReturn to Sender,\u201d HDL helps blood absorb cholesterol and send it back to where it came from \u2013 the liver. Then instead of blocking the arteries adjacent to the heart, it is excreted from the body.\u00a0<\/p>\n\n\n\n

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This is the natural process for ridding the body of excess cholesterol. In fact, the human body produces more than enough cholesterol all on its own. The problem is that people consume certain foods that raise LDL cholesterol<\/strong> levels. This includes most fast foods and food that has been heavily processed. Fried foods also make the list of foods not to eat with high cholesterol<\/strong>.<\/p>\n\n\n\n

Heart disease is often called the \u201csilent killer\u201d because it\u2019s often symptom-free. Unfortunately, a fair number of people only learn they have the condition after a heart attack. Elevated total cholesterol levels<\/strong> are similarly symptom-free. <\/p>\n\n\n\n

\u201cTypically, there are not really warning signs for people with high cholesterol,\u201d explains Kate Kirley, MD, the American Medical Association\u2019s director of chronic disease prevention. \u201cFor the most part, the only way you can get insight into your cholesterol levels and how they might play into your risk for heart attack and stroke is to be evaluated by your physician and have your levels tested with a blood test.\u201d<\/p>\n\n\n\n

Fortunately, the first step toward learning both total cholesterol levels<\/strong> and how to lower cholesterol<\/strong> if those levels are too high doesn\u2019t mean fighting traffic and waiting in a doctor\u2019s office. Instead, Kyla Clinics offers a simple at-home test<\/a> that provides a lipid panel and insights into heart health.\u00a0<\/p>\n\n\n\n

The first step is to take an easy healthy quiz. This will help identify areas where changes can be made to improve health. Start by selecting at-home blood tests, like the primary care panel<\/a> which includes monitoring of cholesterol and triglyceride levels along with hormone and blood sugar levels. The test also offers information on liver and kidney function and inflammation markers. Many companies charge hundreds of dollars for similar tests. Kyla\u2019s primary care panel is just $99<\/a> \u2013 and that cost may be covered by insurance.\u00a0<\/p>\n\n\n\n

The journey toward better heart health doesn\u2019t end with the test. Instead, after receiving the test results, patients have an opportunity to consult with a Kyla doctor<\/a>. This health care professional can offer personalized advice, including steps to lower cholesterol<\/strong> along with information on foods not to eat with high cholesterol<\/strong> and the best lifestyle changes for having a healthy heart.\u00a0<\/p>\n\n\n\n

From there, thanks to the Kyla App<\/a>, it\u2019s possible to continuously track progress with nutrition and lifestyle enhancements while setting goals and taking action every day to help achieve them. Of course, one of the easiest ways to lower cholesterol<\/strong> is by adding the right foods to the daily diet. <\/p>\n\n\n\n

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  1. Start the Day Right with a Cholesterol-lowering Breakfast<\/strong><\/li>\n<\/ol>\n\n\n\n

    It\u2019s always great when the first meal of the day helps lower cholesterol<\/strong>. One of the best ways to do that is with a popular breakfast option: oatmeal. Why is oatmeal one of the foods that can dramatically lower cholesterol<\/strong>? Because it\u2019s packed with soluble fiber. Soluble fiber may be one of the best kept secrets when it comes to lowering cholesterol. <\/p>\n\n\n\n

    As soluble fiber is digested, it becomes sticky and gooey. It then attaches itself to any cholesterol it can find in the intestine \u2013 including LDL cholesterol<\/strong>. Not only does it prevent the fatty substance from circulating through the bloodstream, as the oats are slowly digested, the cholesterol is digested right along with it. That means bad cholesterol<\/strong> leaves the body completely. That\u2019s why oatmeal is one of the best foods to eat with high cholesterol.<\/strong><\/p>\n\n\n\n

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    The problem is, the average American only consumes a few grams of soluble fiber daily. The recommended amount is five to ten grams out of around 30 grams of total fiber daily. Containing two grams of soluble fiber per cup, the cholesterol-lowering effects of oats has been studied for over 60 years. Slow-cooking steel cut oats top most nutritionists\u2019 recommendations because they take longer to digest. Instant packets of oatmeal are usually loaded with sugar and should be avoided. <\/p>\n\n\n\n

    However, when it comes to foods that lower cholesterol<\/strong>, hot oatmeal is not the only option. Oats-based cereals like Cheerios can serve the same function. Adding a few strawberries or a banana adds another half gram of soluble fiber. Served with nonfat milk, it\u2019s a great way to lower cholesterol<\/strong>. Although oatmeal may be the best breakfast food for lowering ldl cholesterol<\/strong>, some studies suggest that any whole grain is effective at reducing heart disease. So low-sugar, whole-grain breakfast cereals can really make breakfast the most important meal of the day. Of course, they can be consumed at any time \u2013 including for dinner. <\/p>\n\n\n\n

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    1. Fibrous Fruit May Be the Perfect LDL-Lowering Snack<\/strong><\/li>\n<\/ol>\n\n\n\n

      While fruit makes the perfect addition to cereal for anyone hoping to lower cholesterol<\/strong>, it\u2019s also a great choice by itself. Fruit is definitely one of the best foods to eat with high cholesterol <\/strong>because of its soluble fiber. That\u2019s partly because it contains a unique form of the fiber called pectin. High pectin fruits like plums, pears, apples, and guavas along with citrus fruits like oranges were shown in one study to lower LDL cholesterol<\/strong> by as much as ten percent. Along with heart-healthy antioxidants, berries have also been shown to increase good, HDL cholesterol while lowering bad cholesterol<\/strong>. <\/p>\n\n\n\n

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      1. Fatty Fish Can Reduce Fat In the Bloodstream\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

        While most fish is a heart-healthy option, fatty fish in particular is one of the best \u201cgood cholesterol\u201d foods. That\u2019s because while it doesn\u2019t lower cholesterol<\/strong>, it can reduce a related blood-borne fat. Although triglycerides and cholesterol are often confused, they serve different functions. A type of fat found in the blood, high levels of triglycerides have been linked to hypertension and blood clots. The omega-3 fatty acids found in fatty fish not only help reduce triglycerides but they may raise the amount of HDL, or good cholesterol. Baking or grilling one or two servings a week can really help with heart health.\u00a0<\/p>\n\n\n\n

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        Tuna is one of the least expensive, most widely available of the foods that lower cholesterol<\/strong>. Choose all-white albacore packed in water and avoid any oil-packed tuna. Other choices include trout, salmon, mackerel and herring.<\/p>\n\n\n\n

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        1. Go Nuts For Nuts and Legumes\u00a0<\/strong><\/li>\n<\/ol>\n\n\n\n

          One of the easiest foods that lower cholesterol<\/strong>, nuts like walnuts and almonds are heart-healthy and don\u2019t require any prep time. Instead of snacking on potato chips, cookies, or any of the other foods not to eat with high cholesterol,<\/strong> grab a handful of nuts. Studies have shown that not only can eating two ounces of nuts daily reduce LDL cholesterol<\/strong> by five percent but that nut eaters have lower rates of heart disease than non-nut eaters. That\u2019s because nut nutrients do more than just lower cholesterol<\/strong> but also offer a wide variety of heart-healthy benefits. The secret is selecting salt and sugar-free nuts that are as close to their natural, unprocessed state as possible.\u00a0<\/p>\n\n\n\n

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          Usually included in the nut category, peanuts are actually legumes. Legumes are another one of those foods that lower cholesterol<\/strong>. One legume, soybeans, have been proven effective in studies at lowering LDL cholesterol<\/strong>. Soy-based foods like vegan burgers and sausages may also reduce total cholesterol levels<\/strong> while raising HDL levels. Soy milk and soybean oil for cooking have been shown to have similar benefits. <\/p>\n\n\n\n

          Lentils, peas, and beans are also legumes. Like oatmeal, they help lower cholesterol <\/strong>because of their high levels of soluble fiber. Slow to digest, beans leave most people feeling full longer. That means they aren\u2019t only one of foods that lower cholesterol<\/strong>, but can also help with weight loss.<\/p>\n\n\n\n

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          1. Some of The Best Cholesterol-lowering Foods are Beverages<\/strong><\/li>\n<\/ol>\n\n\n\n

            It\u2019s not just what people eat that makes a difference. Some beverages have been shown to lower cholesterol<\/strong> as well. Nonfat milk and low-fat dairy products like cottage cheese or yogurt have long been known to have heart-healthy benefits. Now new research suggests that milk drinkers have lower levels of bad cholesterol<\/strong> than non-milk drinkers. One downside is the study also suggested that milk drinkers had higher body fat percentages. However, it\u2019s likely that nonfat milk consumption can both lower cholesterol and keep body fat in check. <\/p>\n\n\n\n

            Orange juice may also help lower cholesterol<\/strong> \u2013 so long as it\u2019s fortified with sterols or stanols. These substances are extracted from plants and added to a wide variety of foods, including OJ, along with chocolate, granola bars and margarine. Sterols and stanols prevent cholesterol absorption. Getting two grams or more daily from food can reduce LDL cholesterol<\/strong> by 10%.<\/p>\n\n\n\n

            While green tea is often touted for its heart-healthy benefits and metabolism boosting qualities, black tea may be equally effective at reducing total cholesterol levels<\/strong> and reducing LDL cholesterol<\/strong>. <\/p>\n\n\n\n

            There isn\u2019t one single, simple solution that will lower cholesterol<\/strong>. Eating a plant-based diet with several daily servings of vegetables and fruits will not only reduce bad cholesterol<\/strong> but also improve overall health. Interestingly, some studies have suggested that a diet rich in foods that lower cholesterol<\/strong> may be as effective as taking cholesterol-lowering drugs like statins. <\/p>\n\n\n\n

            That\u2019s why it\u2019s important to not go it alone. Choosing Kyla means choosing an anti-aging program<\/a> that delivers AI-driven insights combined with personalized, actionable information. After downloading the Kyla App and filling out a simple questionnaire, patients can interact with a healthcare professional who acts as a personal coach. This means diving into internal health issues like total cholesterol levels<\/strong> along with hormones, metabolism, and warning signs for everything from cancer to heart disease.\u00a0<\/p>\n\n\n\n

            Working with Kyla<\/a> means becoming personally proactive against chronic diseases. It means setting actionable goals and following-up with a well-qualified, health care professional. By taking an inclusive, holistic approach Kyla focuses on solutions not symptoms \u2013 deploying everything from nutritional and fitness advice to supplements and medications when necessary.\u00a0<\/p>\n\n\n\n

            The secret is discovering how lifestyle affects lifespan. That means tracking vital health indicators like total cholesterol levels<\/strong> along with primary care and hormone levels. All of this data is easily and conveniently monitored on the Kyla app. This helps people achieve long-lasting changes through anti-aging treatments giving them the opportunity to enjoy decades of optimum health.\u00a0<\/p>\n\n\n\n

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            Sources:<\/p>\n\n\n\n

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            1. \u201cWhat is Cholesterol?\u201d American Heart Association. February 16, 2024. https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/about-cholesterol<\/a><\/li>\n\n\n\n
            2. \u201cHeart Disease and Stroke Prevention,\u201d New York State Department of Health. https:\/\/www.health.ny.gov\/diseases\/cardiovascular\/heart_disease<\/a><\/li>\n\n\n\n
            3. Berg, Sara. \u201cWhat Doctors Wish Patients Knew About High Cholesterol,\u201d AMA News Wire. February 25, 2022. https:\/\/www.ama-assn.org\/delivering-care\/hypertension\/what-doctors-wish-patients-knew-about-high-cholesterol<\/a><\/li>\n\n\n\n
            4. Jennings, Kerri-Ann, MS, RD. \u201c13 Cholesterol-Lowering Foods to Add to Your Diet,\u201d Healthline. December 19, 2023. https:\/\/www.healthline.com\/nutrition\/13-foods-that-lower-cholesterol-levels<\/a><\/li>\n\n\n\n
            5. Aune, Dagfinn et al. \u201cWhole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.\u201d BMJ (Clinical research ed.) June 14, 2016. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4908315\/<\/a><\/li>\n\n\n\n
            6. \u201cCholesterol: Top Foods to Improve Your Numbers,\u201d Mayo Clinic. May 2, 2024. https:\/\/www.mayoclinic.org\/diseases-conditions\/high-blood-cholesterol\/in-depth\/cholesterol\/art-20045192<\/a><\/li>\n\n\n\n
            7. \u201c11 foods that lower cholesterol,\u201d Harvard Health (Harvard Medical School). March 26, 2024. https:\/\/www.health.harvard.edu\/heart-health\/11-foods-that-lower-cholesterol<\/a><\/li>\n\n\n\n
            8. Grundy, Myriam M-L et al. \u201cProcessing of oat: the impact on oat’s cholesterol lowering effect,\u201d Food & Function. March 1, 2018. https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5885279\/<\/a><\/li>\n\n\n\n
            9. M Morgan Griffin, R. \u201cNew Low-Cholesterol Diet: Oatmeal & Oat Bran,\u201d WebMD. February 2, 2009. https:\/\/www.webmd.com\/cholesterol-management\/features\/the-new-cholesterol-diet-oatmeal-oat-bran<\/a><\/li>\n\n\n\n
            10. Brouns, F et al. \u201cCholesterol-lowering properties of different pectin types in mildly hyper-cholesterolemic men and women.\u201d European Journal of Clinical Nutrition. May 2012. https:\/\/pubmed.ncbi.nlm.nih.gov\/22190137\/<\/a><\/li>\n\n\n\n
            11. Monostra, Michael. \u201cDrinking more milk may lower cholesterol levels, risk for CVD,\u201d Endocrine Today. June 3, 2021. https:\/\/www.healio.com\/news\/endocrinology\/20210603\/drinking-more-milk-may-lower-cholesterol-levels-risk-for-cvd<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

              Cholesterol can clog arteries and lead to heart disease but certain foods are effective at lowering it. <\/p>\n","protected":false},"author":1,"featured_media":53063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[{"id":40,"name":"Anti-Aging","slug":"longevity","link":"https:\/\/kyla.com\/p\/blog\/category\/longevity\/"},{"id":81,"name":"Nutrition","slug":"nutrition","link":"https:\/\/kyla.com\/p\/blog\/category\/nutrition\/"}],"tags":[255,254,253,252],"featured_image_url":"https:\/\/s3.us-east-1.amazonaws.com\/kyla.com-wordpress\/p\/wp-content\/uploads\/2024\/02\/29081011\/shutterstock_617837774-1-scaled.jpg","_links":{"self":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/59733"}],"collection":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/comments?post=59733"}],"version-history":[{"count":1,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/59733\/revisions"}],"predecessor-version":[{"id":59735,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/posts\/59733\/revisions\/59735"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media\/53063"}],"wp:attachment":[{"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/media?parent=59733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/categories?post=59733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kyla.com\/p\/wp-json\/wp\/v2\/tags?post=59733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}