How to Lower Cholesterol With 5 Healthy Snacks

Many people in the US suffer from high cholesterol levels. Most of us are aware that our health is largely determined by what we consume, but the CDC reports that most Americans are still not eating enough vegetables and fruits. [1]  What you may not realize is that some foods will help you reverse negative blood test results. High LDL cholesterol is one of the most common problems people face, and it can lead to heart attacks and strokes. Fortunately, you can lower LDL levels in your bloodstream simply by eating such foods.

Olive Oil

Olive oil, as well as other seeds and nuts, contain sterols and stanols, which help to reduce cholesterol absorption. Many food manufacturers use these compounds to fortify different items such as chocolate and granola bars, according to Harvard University studies. [2] We suggest using cold-pressed, extra virgin olive oil in your diet by using it in salads and cooking whenever possible.

Beans and Legumes

Beans, which include chickpeas, lima beans, lentils, soybeans, and kidney beans, are the most common legumes. Regardless of which one you want to eat on a daily basis, they can provide you with plenty of soluble fiber, protein, and healthy carbs while containing little to no fat. Beans and legumes keep you fuller for longer, help you control your blood sugar, and bind and flush cholesterol from your body.


Fatty Fish 

You should eat fatty fish at least once a week to lower your LDL cholesterol. Sardines, tuna, mackerel, and salmon are examples of this. By substituting fish for red meat once a week, you’ll be reducing your intake of saturated fats and bad cholesterol. Instead, omega-3 fatty acids, which are known to lower LDL levels, will be given to you.


Starting your day with oats, whether in the form of oat bread, breakfast bars, or oatmeal, is a perfect way to start lowering your LDL cholesterol. A small serving of oats contains around 2 grams of soluble fiber, which helps to lower bad cholesterol over time.

Eat Fresh Fruits and Vegetables Each Day

When you’re craving a snack, there’s nothing better than reaching for fruits or vegetables. Strawberries, apples, grapes, and a variety of citrus fruits are all good sources of soluble fiber and healthy sugars. Furthermore, these fruits contain pectin, a soluble fiber that has been shown to reduce LDL cholesterol levels. If you’re visiting a vegetable stand in your local market, look for okra, broccoli, turnips, eggplants, sweet potatoes, and Brussels sprouts, all of which are high in soluble fiber.


If you’ve recently received your results and they show an elevated level of LDL cholesterol, begin making dietary adjustments as soon as possible with the aid of your doctor to prevent potential stroke and heart disease. You might just need to make a deliberate effort to eat more healthily depending on your LDL levels, but don’t be shocked if you’re still prescribed cholesterol medicine. Repathacan, Praluent, and Lipitor are examples of such medications.

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