{"categories":"Condition,Person Group Concept,Person Group Concept,Theme of Focus","keywords":"Diagnosable condition,High blood cholesterol,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment","abstract":"\u003cp\u003eThe foods you eat can help improve your cholesterol. Here are some top choices.\u003c/p\u003e","title":"Cholesterol: Top foods to improve your numbers","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eCan a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet \u0026mdash; along with exercise and other heart-healthy habits \u0026mdash; might help you lower your cholesterol.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eOatmeal, oat bran and high-fiber foods\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eOatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the \"bad\" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.\u003c/p\u003e\u003cp\u003eSoluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you'll get even more fiber.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFish and omega-3 fatty acids\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eFatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides \u0026mdash; a type of fat found in blood \u0026mdash; as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.\u003c/p\u003e\u003cp\u003eOmega-3 fatty acids don't affect LDL cholesterol levels. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.\u003c/p\u003e\u003cp\u003eThe highest levels of omega-3 fatty acids are in:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMackerel\u003c/li\u003e    \u003cli\u003eHerring\u003c/li\u003e    \u003cli\u003eTuna\u003c/li\u003e    \u003cli\u003eSalmon\u003c/li\u003e    \u003cli\u003eTrout\u003c/li\u003e   \u003c/ul\u003e\u003cp\u003eFoods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids.\u003c/p\u003e\u003cp\u003eOmega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eAlmonds and other nuts\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAlmonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eAvocados\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAvocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.\u003c/p\u003e\u003cp\u003ePeople tend to be most familiar with avocados in guacamole, which usually is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.\u003c/p\u003e\u003cp\u003eReplacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eOlive oil\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTry using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFoods with added plant sterols or stanols\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eSterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available.\u003c/p\u003e\u003cp\u003eMargarines and orange juice with added plant sterols can help reduce LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5 to 15 percent.\u003c/p\u003e\u003cp\u003eIt's not clear whether food with plant sterols or stanols reduces your risk of heart attack or stroke \u0026mdash; although experts assume that foods that reduce cholesterol do reduce the risk. Plant sterols or stanols don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL) cholesterol, the \"good\" cholesterol.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eWhey protein\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eOther changes to your diet\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eGetting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most beneficial changes is limiting the saturated and trans fats you eat.\u003c/p\u003e\u003cp\u003eSaturated fats \u0026mdash; such as those in meat, butter, cheese and other full-fat dairy products \u0026mdash; raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent.\u003c/p\u003e\u003cp\u003eTrans fats, sometimes listed on food labels as \"partially hydrogenated vegetable oil,\" are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20045192","object_id":"cdad8184-8227-4d04-86f9-cb789f18d5d8","updated_at":"2018-07-17","meta_keywords":"","benefit_summary":"\u003cp\u003eDiet can play an important role in lowering your cholesterol. Here are some foods to improve your cholesterol and protect your heart.\u003c/p\u003e","sections":{"":"\u003cp\u003eCan a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet \u0026mdash; along with exercise and other heart-healthy habits \u0026mdash; might help you lower your cholesterol.\u003c/p\u003e","Oatmeal, oat bran and high-fiber foods":"\u003cp\u003eOatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the \"bad\" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.\u003c/p\u003e\u003cp\u003eSoluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you'll get even more fiber.\u003c/p\u003e","Fish and omega-3 fatty acids":"\u003cp\u003eFatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides \u0026mdash; a type of fat found in blood \u0026mdash; as well as reduce your blood pressure and risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.\u003c/p\u003e\u003cp\u003eOmega-3 fatty acids don't affect LDL cholesterol levels. But because of those acids' other heart benefits, the American Heart Association recommends eating at least two servings of fish a week. Baking or grilling the fish avoids adding unhealthy fats.\u003c/p\u003e\u003cp\u003eThe highest levels of omega-3 fatty acids are in:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMackerel\u003c/li\u003e    \u003cli\u003eHerring\u003c/li\u003e    \u003cli\u003eTuna\u003c/li\u003e    \u003cli\u003eSalmon\u003c/li\u003e    \u003cli\u003eTrout\u003c/li\u003e   \u003c/ul\u003e\u003cp\u003eFoods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids.\u003c/p\u003e\u003cp\u003eOmega-3 and fish oil supplements are available. Talk to your doctor before taking any supplements.\u003c/p\u003e","Almonds and other nuts":"\u003cp\u003eAlmonds and other tree nuts can improve blood cholesterol. A recent study concluded that a diet supplemented with walnuts can lower the risk of heart complications in people with history of a heart attack. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.\u003c/p\u003e","Avocados":"\u003cp\u003eAvocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.\u003c/p\u003e\u003cp\u003ePeople tend to be most familiar with avocados in guacamole, which usually is eaten with high-fat corn chips. Try adding avocado slices to salads and sandwiches or eating them as a side dish. Also try guacamole with raw cut vegetables, such as cucumber slices.\u003c/p\u003e\u003cp\u003eReplacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.\u003c/p\u003e","Olive oil":"\u003cp\u003eTry using olive oil in place of other fats in your diet. You can saute vegetables in olive oil, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.\u003c/p\u003e","Foods with added plant sterols or stanols":"\u003cp\u003eSterols and stanols are substances found in plants that help block the absorption of cholesterol. Foods that have been fortified with sterols or stanols are available.\u003c/p\u003e\u003cp\u003eMargarines and orange juice with added plant sterols can help reduce LDL cholesterol. Adding 2 grams of sterol to your diet every day can lower your LDL cholesterol by 5 to 15 percent.\u003c/p\u003e\u003cp\u003eIt's not clear whether food with plant sterols or stanols reduces your risk of heart attack or stroke \u0026mdash; although experts assume that foods that reduce cholesterol do reduce the risk. Plant sterols or stanols don't appear to affect levels of triglycerides or of high-density lipoprotein (HDL) cholesterol, the \"good\" cholesterol.\u003c/p\u003e","Whey protein":"\u003cp\u003eWhey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores.\u003c/p\u003e","Other changes to your diet":"\u003cp\u003eGetting the full benefit of these foods requires other changes to your diet and lifestyle. One of the most beneficial changes is limiting the saturated and trans fats you eat.\u003c/p\u003e\u003cp\u003eSaturated fats \u0026mdash; such as those in meat, butter, cheese and other full-fat dairy products \u0026mdash; raise your total cholesterol. Decreasing your consumption of saturated fats to less than 7 percent of your total daily calorie intake can reduce your LDL cholesterol by 8 to 10 percent.\u003c/p\u003e\u003cp\u003eTrans fats, sometimes listed on food labels as \"partially hydrogenated vegetable oil,\" are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}