Six Foods That Lower Cholesterol

If you’re one of the estimated 16% of adult Americans with high cholesterol, you should probably avoid foods full of saturated fat such as red meat, butter, and cheese. You should also steer clear of margarine, fried food, and processed products that contain trans fat. But did you know that some foods can lower your cholesterol? And unlike some medications, their only side effect is a satisfied stomach.

1 Oranges
Oranges are rich in pectin, the stuff that makes jams and jellies gel. Like other forms of soluble fiber, pectin forms a gooey mass in your gut, trapping cholesterol and ferrying it out of your body before it can clog your arteries and compromise your health. One medium orange provides 2 to 3 grams of soluble fiber, as well as other beneficial nutrients such as vitamin C, folate, and potassium. You have to eat whole oranges to benefit from their fiber, so put your juicer aside.

2 Oats
Oatmeal is a proven winner when it comes to lowering cholesterol. Oat flour offers many of the same benefits. If you can’t find oat flour where you typically shop, you can make your own by pulverizing rolled oats in a food processor. Oat flour can be substituted for up to half the all-purpose flour in most pancake and muffin recipes. I even use it in low-fat oatmeal cookies.

3 Beans and Lentils
Both legumes are sky-high in heart-healthy soluble fiber. They’re also great replacements for animal protein, which is often full of saturated fat. For breakfast, make a burrito with scrambled egg whites, black beans, and salsa. At lunch, a bowl of lentil soup hits the spot. For dinner, skip the potatoes or rice and try seasoned beans.

My favorite bean snack is roasted chickpeas. Drain a 15-ounce can, spread the chickpeas in a single layer on a baking sheet, and mist with nonstick oil spray. Sprinkle with garlic powder, onion powder, cayenne pepper, and a pinch of salt, and roast for 25 minutes in a 400°F oven.

4 Sardines
Sardines are rich in omega-3 fatty acids, which can significantly reduce blood levels of artery-clogging triglycerides. I’m convinced that most people who turn up their noses at the mere mention of sardines haven’t actually tried them. If that’s you, consider my uncle’s favorite sandwich: two pieces of chewy whole-grain bread spread with low-fat mayo and topped with a couple of canned sardines, a slice of tomato, and fresh basil leaves. Yum!

5 Pistachio Nuts
These little powerhouses are a great source of phytosterols, natural plant compounds that block absorption of dietary cholesterol. They’re also rich in monounsaturated fat, fiber, and antioxidants–all of which are good for heart health. I prefer eating pistachios in the shell (natural color, no red dyes) because it forces me to go slowly and prevents me from overdoing these healthy but caloric treats.

6 Chocolate
Dark chocolate can confer a number of benefits, including lowered cholesterol and blood pressure and reduced risk of blood clots. Choose brands that contain 70% or more cocoa solids, and avoid those that contain partially hydrogenated oil, palm-kernel oil, and other unhealthy additives.