She Strengthens

Boost Your Heart Health with These 15 Cholesterol-Friendly Foods

Understanding Cholesterol

Cholesterol is a waxy, fat-like substance found in your cells, and your liver produces some of it. You also get cholesterol from animal food sources like meat and dairy. While some cholesterol is essential for your body’s proper functioning, high levels of cholesterol in your blood can increase your risk of heart problems.

The Good, the Bad, and the Ugly

There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is often referred to as “good” cholesterol because it helps remove excess cholesterol from your bloodstream and transport it back to your liver, where it can be eliminated. On the other hand, LDL cholesterol builds up in your blood, leading to high blood cholesterol.

Improving Your Cholesterol Ratio

Eating the right foods and limiting your saturated fat intake can help lower your LDL levels, improving your overall cholesterol ratio and reducing your risk of heart problems. A simple blood test can determine your cholesterol levels and help you identify areas for improvement.

Healthy HDL Levels

The American Heart Association recommends that adults aim for HDL levels between 40 and 60 mg/dL. However, if you want to be a heart health superstar, aim to get your number over 60.

15 Foods to Boost Your HDL Cholesterol

Oatmeal

Oatmeal is packed with soluble fiber, which can help keep bad cholesterol from being absorbed into your bloodstream. The beta glucan in oats has been shown to improve heart health.

Beans and Legumes

Beans and legumes are another great source of cholesterol-friendly soluble fiber. Eating just 1/2 cup daily can help lower LDL cholesterol by an average of 6.6 mg/dL.

Olive Oil

Olive oil is rich in heart-healthy monounsaturated fats. A Mediterranean-style diet rich in olive oil can boost important HDL cholesterol functions.

Apples

Apples are a top source of pectin, which can lower LDL cholesterol to improve your LDL-to-HDL ratio. They’re also loaded with polyphenols that can help keep your arteries healthy.

Fatty Fish

Fatty fish like salmon, tuna, and mackerel are brimming with omega-3 fatty acids. These fats can help lower triglycerides, a type of unhealthy fat in your blood.

Avocado

Avocados serve up plenty of monounsaturated fats and fiber, both of which are key for keeping your cholesterol levels healthy.

Berries

Berries are chock-full of antioxidant compounds that are linked to lower inflammation and healthier cholesterol levels.

Walnuts

Walnuts are a good source of polyunsaturated fats and omega-3 fatty acids, making them a heart-healthy snack.

Almonds

Like avocado and olive oil, almonds are a good source of heart-healthy monounsaturated fats. They’re also high in phytosterols, plant compounds that help block cholesterol from being absorbed in your gut.

Barley

Barley is another great way to get your fill of beta glucan, the soluble fiber that can lower your LDL cholesterol.

Grapes

Grapes pack a one-two punch for heart health, containing antioxidant compounds and the heart-healthy fiber pectin.

Cocoa and Dark Chocolate

Cocoa and dark chocolate contain compounds that can lower bad cholesterol and help you get to a healthier total cholesterol level overall.

Soy Foods

Eating about 25 grams of soy protein per day can lower LDL cholesterol levels by 3 to 4 percent. Choose minimally processed soy products like tofu, tempeh, or miso.

Leafy Greens

Dark leafy greens like kale can bind to bile acids, helping your body flush out more bad cholesterol and improve your HDL-to-LDL ratio.

Green Tea

Green tea is loaded with catechins, antioxidants that have been shown to reduce LDL cholesterol and overall cholesterol concentration. The more you drink, the greater the benefits seem to be.