Cut 'Bad' Cholesterol With These Foods

It might be time to give up the statins and pick up the soy burger.

A study published last month in the Journal of the American Medical Association illustrated what many nutrition experts have been saying right along: You can cut so-called “bad” LDL (low-density lipoprotein) cholesterol by eating certain foods. The evidence was so clear, researchers said, that many people who take statin drugs to lower cholesterol levels could achieve the results they need by making dietary changes.

The study compared a group eating a mainly plant-based, high-fiber diet featuring foods known to cut cholesterol with another group eating more of a low-fat diet. After six months the plant-based diet group experienced a 14 percent decrease in LDL cholesterol levels while the low-fat diet group had a 3 percent drop.

That’s "really a lot," said Dr. Yunsheng Ma, a nutrition and heart disease researcher from the University of Massachusetts Medical School in Worcester, who was not involved in the new study.

"A lot of people rely on the medication, but diet is really powerful actually," he told Reuters Health. "People ignore that. They think if they're on statins, they can do anything they want — they can eat the high-fat foods because the statins are going to take care of that.”

If you’d rather change your diet than pop a pill, experts recommend consulting your physician for guidance. In the meantime, consider the following listing of foods study participants consumed, as well as other foods shown to lower LDL cholesterol.

Soy protein

Rethink your meat consumption by choosing soy-based meat products like soy cold cuts, soy hot dogs, and soy burgers. Other good sources of soy protein are soy milk — use it on cereal instead of regular milk — soybeans (also known as edamame), and tofu. Use firm tofu in a vegetable stir fry instead of meat or poultry. Study participants consumed four servings a day, such as one cup of soy milk (one serving) or 4 ounces of firm tofu (another serving).

Oatmeal

Oatmeal contains “sticky” or viscous fiber (a type of soluble fiber), which reduces the absorption of LDL cholesterol into our bloodstream. The evidence for this is so strong that the Food and Drug Administration has given oatmeal “health claim” status for cholesterol management. Vegetables such as eggplant and okra also contain viscous fiber, as do psyllium-enriched cereals. Study participants ate four to five 4-ounce servings of fiber foods a day.

For more LDL-lowering power, toss some sliced apples into your cereal. A preliminary study presented at a recent medical conference showed evidence that eating an apple or two a day helps lower LDL cholesterol and levels of disease markers for artery health. Experts believe that the apple’s pectin, a soluble fiber that inhibits cholesterol absorption, may account for the fruit’s heart-healthy benefits.

Pomegranate juice

Pomegranate juice contains a higher level of antioxidants than most fruit juices, and those compounds are believed to be heart healthy, playing a role in the reduction of LDL cholesterol, according to MayoClinic.com. While it’s not certain that drinking pomegranate juice actually lowers cholesterol, it could inhibit its buildup in arteries.

Before drinking pomegranate juice regularly, check with your physician. It may interfere with certain medications, including those that lower cholesterol and high blood pressure.

Avocados

Avocados have beta-sitosterol, a natural plant sterol. Plant sterols and stanols are LDL cholesterol-lowering substances contained in the cell membranes of fruits, vegetables, nuts, legumes, seeds, and grains. Like soluble fiber, they work by blocking the absorption of LDL cholesterol into the bloodstream.

Avocados also contain heart-healthy monounsaturated fats, which also reduce levels of LDL cholesterol in the blood. The American Heart Association recommends that 25 percent to 35 percent of our daily calories come from fats, most of which should be monounsaturated and polyunsaturated, rather than saturated or trans fats. Olive oil is another good source of monounsaturated fat.

Spread for your bread

Foods like orange juice, yogurt drinks, and buttery spreads are now fortified with plant sterols and stanols. Like oatmeal, they’ve been granted “health claim” status for managing cholesterol. Strive for four servings a day including an 8-ounce glass of fortified orange juice, one cup of yogurt, and a tablespoon of margarine.

Apricot-almond combo

Snacking on dried apricots and raw almonds is a tasty way to stop LDL cholesterol from oxidizing and building up on artery walls, which occurs when LDL reacts to free radicals, according to ivillage.com. Researchers reporting in the Journal of Nutritional Biochemistry said the phytochemicals in almonds reduce LDL oxidation when they are combined with vitamins E and C, which are plentiful in apricots, says ivillage.com.

In addition to almonds, eating other nuts including walnuts, pecans, hazelnuts, and peanuts help reduce your risk of heart disease. Eating 1.5 ounces a day — about a handful — offers benefit.

Fish with good fats

Research has shown that omega-3 fatty acids found in certain types of fish reduce levels of triglycerides (another kind of blood fat) and slow down the growth of plaque in artery walls, according to the American Heart Association. Omega-3 fatty acids also lower the risk of abnormal heartbeats, which can lead to sudden death.

The AHA recommends eating two servings of fish a week. Fish containing the most omega-3s are: salmon, mackerel, albacore tuna (fresh and canned), herring, sardines, halibut, and lake trout. Canola oil and ground flaxseed also contain omega-3s.