Surefire Ways to Lower Your Cholesterol, Say Dietitians
No one wants to hear those four dreaded words from their doctor—you have high cholesterol. Getting news like this can be frustrating, especially if you don't know what to do or how to lower your cholesterol levels.
Your doctor will ultimately know the best plan for your health moving forward, but it's useful to have some insight from dietitians when you're trying to pick healthier food for your next meal or snack.
That's why we talked with a few experts about their recommendations for the foods they believe can help lower your cholesterol levels, which will help you feel more prepared next time you're at the grocery store.
Continue reading to learn about these cholesterol-lowering tips, and for more healthy eating advice, make sure to also check out these Eating Habits to Lower Your Cholesterol.
Include strawberries in your diet.
If you're wanting to work on lowering your cholesterol, strawberries may be a helpful addition to your yogurt bowl, salad, or just as a quick snack.
"Antioxidants, fiber, and phytochemicals in strawberries have been shown to reduce total cholesterol levels, and eating at least 1.5 cups of strawberries per week is associated with a 34% reduced risk of heart attack," says Lauren Manaker, MS, RDN, author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility, and a member of our medical expert board.
Drink 100% orange juice.
Manaker also mentions that switching out your sugar-sweetened beverages for 100% orange juice may help you with your health endeavors.
"Adults who consume orange juice are associated with significantly lower total and LDL "bad" cholesterol levels," says Manaker. "Plus, males appear to have a 23% reduced risk for having low HDL 'good' cholesterol concentrations, compared to non-OJ consumers."
Switch out your cereal.
Dr. Nick Fuller, RD from the University of Sydney and founder of the Interval Weight Loss program, recommends swapping out your sugary breakfast cereal for oatmeal instead.
"Oats are a rich source of beta-glucan, a specific type of soluble fiber, that works like a sponge in the intestine to mop up cholesterol and prevent it from sticking to our arteries," says Fuller. "Opt for either rolled oats, steel-cut oats, or oat bran, which is higher in beta-glucan content."
Here's The #1 Best Oatmeal to Eat to Lower Cholesterol, Says Dietitian
Snack on walnuts.
According to Manaker, you may also want to start snacking on walnuts more.
"A recent study published in Circulation suggests that people who eat about half a cup of walnuts daily for two years modestly lower their LDL cholesterol levels," says Manaker. "Specifically, the walnut-eaters lowered LDL levels an average of 4.3 milligrams per deciliter."
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