Healthy runners may not give much thought to cholesterol levels. But cholesterol levels may well pose a threat to your long-term health.
It’s easy to think that high cholesterol only affects older people. But the reality is that more and more people in their 40s or younger are experiencing rising cholesterol levels, especially as overweight and obesity levels continue to rise.
The Best Foods to Help Lower Cholesterol
Here are 7 cholesterol-lowering foods you can add to your shopping list the next time you go shopping.
1. Nuts
There is a good reason to eat nuts. One study found that regular consumption of pistachios and walnuts is good for your heart.
Nuts contain a high proportion of monounsaturated and polyunsaturated fats, which have been shown to reduce harmful LDL cholesterol in the blood.
You can snack on a handful of nuts or put them on yogurt, salads, and oatmeal. But don't forget, nuts are high in calories—one ounce of almonds contains about 160 calories—so it's best to limit your intake to 2 ounces per day.
2. Quinoa
When it comes to the carbs you eat to fuel your miles, be sure to choose an option like quinoa that delivers the entire nutritional package. Using data from more than 5,000 adults, researchers found that people who ate more whole grains such as quinoa, brown rice and whole-grain pasta over a 12-month period had lower glycerol levels than those who ate more refined carbohydrates. The number of triesters decreases and HDL cholesterol levels increase.
Whole grains are rich in fiber, especially soluble fiber, which acts like a sponge to absorb free cholesterol in the blood and carry it out of the body.
3. Apples
The saying “an apple a day keeps the doctor away” seems to hold true. At least if you eat two fruits a day. In a 2020 study in the American Journal of Clinical Nutrition, 40 participants with mildly high cholesterol ate two apples a day for two months. The crunchy fruit was rich in antioxidants and fiber. Heart healthy.
4. Tofu
To keep your heart strong, consider embracing the plant-based eating trend. Research shows that consuming more plant-based proteins, such as tofu, lentils, and seeds, can improve heart health measures, including lowering levels of total and LDL cholesterol.
The more plants we consume, the higher our fiber intake and, therefore, the lower our cholesterol levels.
Plant proteins are also lower in saturated fat, which helps keep cholesterol within a healthy range. But you don't need to give up eating meat entirely to reap the benefits. Try incorporating more protein from vegetables into your diet, including beans and tempeh.
5. Oats
The cholesterol-lowering effect of oats is largely due to the large amount of beta-glucan it contains. Beta-glucan is a soluble fiber that absorbs low-density lipoprotein (cholesterol) and transports it out of the body while also reducing triglyceride production.
Current nutritional guidelines recommend a daily intake of at least 5 to 10 grams of soluble fiber, including beta-glucan. (The average American income is probably half that amount.) People often don't realize that the weight loss associated with a high-fiber diet is enough to lower cholesterol. There is evidence that less processed oat-based foods, such as coarse-cut oats or even old-fashioned rolled oats, are more effective at lowering cholesterol than just consuming the beta-glucan that is added to packaged foods alone.
6. Avocados
A report in the Journal of Nutrition shows that adults who ate an avocado a day for five weeks had lower oxidized LDL cholesterol levels than those who didn’t. People with avocados should be lower. Other previous studies have found that the popular fruit can help lower total cholesterol and triglyceride levels, especially if the fat replaces saturated fat in foods like beef and coconut.
Avocados are rich in nutrients, including monounsaturated fats, dietary fiber, and antioxidants like lutein, making them a cholesterol-shredder.
7. Blueberries
Studies have found that consuming more anthocyanins can increase the amount of high-density lipoprotein cholesterol while reducing the amount of low-density lipoprotein cholesterol. Anthocyanins are powerful antioxidants found in dark blue fruits, including blueberries, blackberries, black grapes and cherries. So, blend berries into your after-meal smoothies, add more berries to your granola and yogurt, and add them to green salads.