Five foods that naturally lower cholesterol

A guest post by Elizabeth Klodas, Step One Foods

Most people assume that LDL or bad cholesterol, can only be lowered with medications.  That’s not true.  We have a lot of control over our LDL levels based upon what we eat, especially the types of fats and the types of carbohydrates we choose.

Saturated fats that come from animal sources (think butter, cheese, the marbling in beef, etc.) help raise LDL. This is why some people that go on a keto diet will see their LDLs go through the roof.  On the other hand, unsaturated fats that come primarily from plant-based sources (think olive oil, oils in nuts and seeds, oils in fish, and in avocados etc.) help lower LDL in most people and raise HDL (good) cholesterol while reducing triglycerides – yielding an overall much more favorable cholesterol profile.

Complex carbohydrates (think brown rice, beans, whole fruits and vegetables, etc.) are digested slowly causing small increases in blood sugar and lower insulin levels.  Highly processed or simple carbohydrates (think puffed rice cereal, white bread, sugary soda and alcohol, etc.) are digested quickly causing big increases in blood sugar and insulin levels.  Insulin is a storage hormone so when it’s floating around in our blood stream it pushes our biochemistry into storage mode. 

What’s the storage form of cholesterol?  LDL. LDL levels go up when insulin levels are high.  Complex carbohydrates are not only good because they keep insulin levels low.  They also deliver plenty of fiber, which help prevent cholesterol from being absorbed in our digestive systems.  

Keeping those principles in mind, here are five foods that can help reduce LDL cholesterol levels:

1. Steel cut oats or plain oatmeal.  Packed with fiber and slow to digest, whole oats (or oat bran) should be a staple part of your diet if you have high cholesterol.
2. Chia seeds.  Full of fiber and highly beneficial omega-3 fatty acids, the form of unsaturated fat especially important for heart health.
3. Blueberries and other berries.  High in fiber and antioxidants.  For LDL to deposit in our arteries, it has to be oxidized.  Antioxidants prevent this from happening, making any cholesterol floating around in our bloodstreams less toxic.
4. Walnuts.  These nuts are highest in omega-3 content with many studies confirming heart health benefits. 
5. Dark chocolate. The saturated fat in dark chocolate comes from plants, does not raise LDL and can even lower it.  Dark chocolate is also full of flavonoids which have antioxidant properties.  No wonder modest dark chocolate consumption has been linked to lower rates of heart disease.  (Note that milk chocolate consumption does not yield these same results.)

Increasing your consumption of these types of foods can have rapid and dramatic impacts on cholesterol levels.  In a clinical trial carried out by Mayo Clinic and the University of Manitoba, Step One Foods – which strategically combines all of these ingredients in ready-to-eat snacks – was shown to meaningfully lower LDL in as little as 30 days – with many participants experiencing medication-level cholesterol reductions.

Elizabeth Klodas is a practicing board-certified cardiologist based near Minneapolis Minnesota, as well as author, speaker, and founder and chief medical officer of Step One Foods.