Unsurprisingly, the foods you eat can help lower cholesterol, and healthy choices like vegetables and fruits are healthy go-tos in a healthy diet. However, if you are unsure where to begin and what produce will particularly help to manage cholesterol, here are some answers for you.
Here is what a cardiologist recommends to his patients.
“Fruits and vegetables are naturally cholesterol-free and low in fat, making them an important part of managing high cholesterol,” said David Sabgir, M.D., cardiologist, to Eating Well.
“While I do typically recommend increasing your overall intake of fruits and vegetables since many of us are not meeting our recommended daily intake, there are a few specific foods that I like to recommend to my patients.” Here is what he suggests.
Citrus fruits
It’s the season for citrus, and the juicy fruits are a delicious, sweet bite and healthy choice for managing your cholesterol.
“Citrus fruits like oranges contain pectin, which may help lower cholesterol levels,” notes the doctor. “Pectin is a type of soluble fiber that encourages your body to reduce LDL cholesterol.”
Citrus fruits are also good sources of soluble fiber, which helps aid digestion and lower cholesterol.
Avocado
For a healthy-fat, hearty option, you can’t steer wrong with the ever-versatile avocado.
“Avocados are effectively the only fruit that contains monounsaturated fat, with 5 grams per one-third of a medium avocado,” states Sabgir. “This can help reduce LDL cholesterol levels in your blood, which can lower your risk of heart disease and stroke. Not to mention, they are free of sugar and sodium.”
Dark leafy greens
There are many reasons to love leafy green vegetables — not the least of which is their health benefits.
“Dark leafy greens include spinach, kale, collard greens, and more,” explains the cardiologist. “They contain lutein and other carotenoids that may lower the risk of heart disease and reduce cholesterol levels.”
Blend them up in a smoothie with bananas or mango for a sweet, nutritious morning fix, or enjoy them in a salad like an avocado and walnut salad or strawberry spinach salad.
You can also enjoy avocados in a tuna salad for lunch, on toast with an egg for breakfast, or in an avocado pesto sauce with zucchini noodles or whole-wheat pasta for dinner.
A diet rich in vegetables and fruits can increase important cholesterol-lowering compounds in your diet. These compounds work like soluble fiber and can help improve your cholesterol levels and, in turn, your health.
