Cholesterol-Lowering Foods
High LDL cholesterol = heart disease risk. Diet can lower LDL 10-30%. Soluble fiber + omega-3 + plant sterols + nuts most effective combination.
Soluble Fiber
Oats, barley, beans, lentils, apple, pear, brussels sprouts. Beta-glucan (oats) binds bile acids — body uses cholesterol to make new bile, LDL drops. Daily 5-10 g soluble fiber lowers LDL 5-10%.
Omega-3
Fatty fish (salmon, sardines, mackerel) twice weekly. Triglycerides 20-50% ↓, heart disease risk 15% ↓. Plants: flax, chia, walnuts.
Plant Sterols/Stanols
In some margarines and supplements. 2 g/day lowers LDL 10%. Vegetables, fruits, whole grains natural source.
Frequently Asked Questions
Do eggs raise cholesterol?▼
Old myth. Egg consumption rarely raises blood cholesterol — body adjusts own production. 1-2 eggs/day completely safe in healthy people.
Scientific References
- Brown L (1999) Cholesterol-lowering effects of dietary fiber. Am J Clin Nutr.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.