In This ArticleView AllIn This ArticleRed WineSalmonOatmealApplesBeansNutsAvocadoDark ChocolateKimchiGarlic
In This ArticleView All
View All
In This Article
Red Wine
Salmon
Oatmeal
Apples
Beans
Nuts
Avocado
Dark Chocolate
Kimchi
Garlic
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Pictured Recipe:Walnut-Rosemary Crusted Salmon
Raise your glass for heart health! In moderation, alcohol, particularlyred wine, is known to raise HDL, or “good,” cholesterol. Drinking wine is associated with higher “good” HDL cholesterol and a lower risk for oxidation of “bad” LDL cholesterol, according to a 2019Moleculesstudy. Red wine also contains antioxidants called polyphenols that help keep your blood vessels healthy and strong.Remember that moderation meansno more than one glass of wine (5 ounces) for women or two or less for men daily. In this case, more is not better.
Pictured Recipe:Miso-Maple Salmon
Many fruits contain soluble fiber, which is important for lowering cholesterol, but apples have a leg up on other fruits. Apples (especially the skins) contain pectin, a type of soluble fiber that latches onto the “bad” cholesterol and guides it through your digestive system and out of your body, effectively lowering your LDL-cholesterol levels. Citrus fruits are also high in pectin, but since it’s mostly in the pulp, you’ll have to eat your fruits to get the benefits, rather than juice them. Luckily, apples are a little easier to pucker up to than lemons. Apples are also high in polyphenols, powerful antioxidants that help reduce inflammation.
Pictured recipe:White Bean & Veggie Salad
How does that song go? “Beans, beans, they’re good for your heart”? Well…those lyrics get it right! Beans are packed with cholesterol-busting soluble fiber, but that’s not their only benefit. Beans are high in protein and have nearly no saturated fat, which makes them a heart-healthy replacement for animal protein sources, such as meat. For the biggest cholesterol-lowering benefits, add beans to chili, tacos and burritos (either in place of or in addition to meat). They’re also great in soups and salads.
Pictured recipe:Cranberry-Almond Granola Bars
Tree nuts, such as walnuts, pistachios and pecans, have been shown to lower total cholesterol, “bad” LDL cholesterol and triglycerides, and increase “good” HDL cholesterol in people with elevated blood lipid levels, according to a 2020 review inNutrition and Metabolic Insights. Nuts are high in heart-healthy monounsaturated fat, fiber and several vitamins and minerals that are good for heart health. Nuts also contain plant sterols, which are natural compounds that help block the cholesterol you eat from entering your bloodstream. While nuts are awesome to eat, don’t go overboard. Portion control is still important—there are about 160 calories in just 1 ounce of almonds (about 1/4 cup). Add a small handful to oatmeal, top toast with nut butter or make a DIY trail mix with dried fruit and nuts.
Pictured recipe:West Coast Avocado Toast
Who doesn’t love avocados? They not only taste amazing but also can help lower your cholesterol as part of a balanced diet. One 2022 study in theJournal of the American Heart Associationfound that over the course of 30 years, people who ate the most avocado had a 21% lower risk for heart disease than those who ate none. Avocados are high in healthy monounsaturated fat, which helps lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol. Don’t hog the entire bowl of guacamole, though! One serving is just a quarter of a Hass avocado, which delivers 57 calories. Spread a few slices of avocado on your sandwich instead of mayo, or dip some veggies into a bowl of fresh guacamole.
Chocolate fans rejoice! You might have heard that chocolate is good for you, and it’s true. According to a 2021 article published inPhytotherapy Research, dark chocolate and cocoa powder contain powerful antioxidant compounds called flavonoids, which help lower LDL cholesterol. Milk chocolate has less cocoa solids, and thus lower flavonoid levels, and white chocolate has none. Reach for small portions of dark chocolate, preferably with a high cocoa content (try 70% or higher). Or try a sprinkle of cocoa powder in your smoothie or on yogurt to reap chocolate’s cholesterol-lowering benefits.
Pictured recipe:Homemade Kimchi
Kimchi, a Korean fermented side dish commonly made from cabbage, radish or cucumber, is quickly gaining a following for its many health benefits. AJournal of Ethnic Foodsstudy published in 2023 concluded that eating kimchi is associated with lower cholesterol levels. Kimchi is high in fiber and—because it’s fermented—is loaded with good bacteria that help keep your gut healthy. The good bacteria produced during fermentation also help lower cholesterol. Kimchi and sauerkraut are usually pretty high in sodium, so watch your portions if you’re watching your salt intake.Make kimchi at homefor the greatest benefits.
7 Must-Eat Fermented Foods for a Healthy Gut
Eva Kolenko
Pictured recipe:Lemon-Garlic Vinaigrette
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