High cholesterol is one of the major risk factors for developing cardiovascular diseases. Fortunately, there is a great deal we can do to help lower cholesterol levels, simply though making healthy eating choices. While there are many foods which are known to raise cholesterol, such as those high in saturated fats, there are several other foods which can actively help to lower cholesterol levels. By combining these cholesterol lowering foods with other healthy ingredients, you can make your own delicious and wholesome cholesterol lowering meals.


Cholesterol lowering foods

High fiber: Foods which are rich in soluble fiber have been shown to actively help reduce levels of LDL cholesterol (or bad cholesterol) by around five percent. These include oats, pulses, wholegrains, rye, fruit and vegetables.

Soy: The US Food and Drug Administration (FDA) recommend eating around one ounce of soy protein every day to help reduce levels of LDL cholesterol. Soy protein is widely available in the form of soy milks, yogurts, edamame beans, tofu and soy nuts.

Plant oils: Plant sterols and stanols are derived from natural plant oils and have been shown to be particularly beneficial at lowering LDL cholesterol levels in the blood. Although sterols and stanols are found naturally occurring in small amounts in foods such as grains, vegetables, fruits, nuts and seeds, manufacturers are now adding them to their products so we can easily include more of them in our diet. Typical products include spreads such as Benecol which should be used instead of regular butter. Other foods include yogurts, cheese, cereals and orange juice.

Alcohol: Scientists at the University of California have found that a substances called saponin and resveratrol found in red wine contains certain antioxidant properties which increase HDH (good) cholesterol levels while reducing LDL cholesterol. Drinking red wine in moderation may therefore prove beneficial in protecting against heart disease by keeping cholesterol in check.

Cholesterol lowering meal ideas

By combining one or more of these foods with each dish you make, you can turn almost any meal into a cholesterol lowering one. For example, breakfast. This is one of the easiest meals in which to include plenty of cholesterol lowering foods. In fact, many of us probably already eat such foods. You could start off with a bowl of wholegrain cereal or porridge oats made with soy milk and topped with fruit. Add a small glass of freshly squeezed orange juice together with a slice of wholegrain toast, covered with a little cholesterol lowering spread such as Benecol and you have an all round combination of cholesterol lowing foods.

Lunch and dinner should always include a variety of vegetables or salad items. For extra soy protein, throw some cubed tofu into a stir fry or make vegetable soup with added pulses such as lentils or barley. Sandwiches and bread rolls should be wholegrain and always use a cholesterol lowering spread in place of regular butter or margarine. Stick to lean meats with no visible fat and skinless chicken for sandwiches or evening meals. And don't forget to include the occasional glass of red wine after dinner if you wish.

For an alternative and healthy cholesterol lowering snack, you could try eating roasted soy beans. These are an excellent source of soy protein and they make a filling, crunchy alternative to eating regular snacks. Other snacks include oat cakes spread with cholesterol lowering cream cheese, or a small handful of mixed nuts and seeds. Also, consider adding soy milk to tea or coffee for extra benefits.

Where possible, try to find special cholesterol lowering yogurts and cheeses and use yogurt as a topping for fruit. For added cholesterol lowering properties, sprinkle oat bran onto yogurt or mix it into a fruit smoothie made with yogurt.

Foods such as soy protein, soluble fiber and plant oils have all been shown to contain properties which help lower cholesterol levels. Since it’s relatively easy to find products which contain these foods, by including one or more of them in your meals each day, you can turn virtually any meal into a cholesterol lowering one.