Cholesterol comes in two forms: high-density lipoprotein (HDL) or “good” cholesterol, and low-density lipoprotein (LDL) or “bad” cholesterol. While high levels of HDL are beneficial and can lower the risk of stroke and heart disease, LDL cholesterol can lead to various health conditions, including peripheral artery disease, heart attack, and stroke. When discussing foods that can help lower cholesterol, we are specifically focusing on reducing LDL cholesterol levels. Luckily, there are numerous delectable and healthy options available.
Oats: A Heart-Healthy Choice
Oats are an excellent option for individuals aiming to reduce their cholesterol levels. A single study revealed that consuming oatmeal for a mere four weeks can have a significant impact on both serum cholesterol (the amount of cholesterol present in the blood) and LDL levels, resulting in a 5 percent and 10 percent decrease, respectively. Although oats may not produce such remarkable effects when incorporated into other dishes, they are commonly found in various popular breakfast cereals. Furthermore, oats provide an additional benefit as they are rich in fiber, which is often lacking in the diets of many Americans.
Salmon: A Heart-Healthy Protein Choice
When it comes to foods that can help lower cholesterol, fatty fishes are an excellent option, and among them, salmon stands out as one of the most impressive. In fact, a four-week study revealed that incorporating salmon into your daily diet can lead to a 7 percent reduction in LDL cholesterol levels and a 5 percent increase in HDL cholesterol levels.
The beneficial effects of salmon on cholesterol can be attributed to its high content of omega-3 fatty acids. Omega-3s are a type of polyunsaturated fat known for their anti-inflammatory properties, which can have a positive impact on overall heart health.