Did you know, almost half of American adults have high cholesterol? A combination of lifestyle factors and genetics mostly influences cholesterol. But what you eat still matters. In fact, when you eat closer to what the Dietary Guidelines recommend, you could lower your risk of heart disease and cholesterol.
So, aim to eat more fruits, vegetables, lean protein, lower-fat dairy and whole grains -- and at the same time, eat fewer less-healthy or empty-calorie foods like processed meats, salty snacks like potato chips, sweets and sweetened beverages.
These Eight Foods Have the Potential to Directly Improve Your Cholesterol:
1. Brussels sprouts
A 1/2-cup serving of Brussels sprouts contains 3 grams of soluble fiber. And research suggests that upping your soluble fiber by as little as 5 to 10 grams a day can lower your LDL cholesterol by 3 to 5%. That’s because soluble fiber binds to some of the dietary cholesterol in your intestines, preventing your body from absorbing it.2. Oatmeal
Like Brussels sprouts, oatmeal contains soluble fiber. That’s one win. But also, in a study of overweight and obese adults, those who included two daily servings of oatmeal in their weight-loss diet significantly lowered their total and LDL cholesterol.3. Garlic
According to a meta-analysis published in 2016, taking garlic supplements for two months could slightly improve cholesterol levels. Still, a small improvement is worthwhile: an 8% decrease in cholesterol has the potential to lower heart disease risk by 38%.
