High cholesterol is a serious problem, affecting 86 million adults in the US, according to the Centers for Disease Control and Prevention (CDC).

"High cholesterol is one of the leading risk factors for heart attacks, strokes, and poor circulation", said Omar Ali, an interventional cardiologist at ARK Medical Center in Michigan.

Apples, avocados, tomatoes, nuts... are foods that naturally lower cholesterol. Photo illustration: Harvard Health Publishing

What are healthy cholesterol levels?

There are two types of cholesterol in the body: LDL (bad) cholesterol and HDL (good) cholesterol. According to the US National Library of Medicine (NLM), LDL cholesterol is the main culprit in the buildup and blockage in arteries, while HDL actually helps remove LDL. Cholesterol is measured in milligrams per deciliter of blood (mg/dL). According to the NLM, ideal healthy cholesterol levels are as follows:

Medications like statins can help people achieve healthy cholesterol levels, but most experts recommend trying healthy lifestyle changes first.

"I always advise people to try to lower their cholesterol through diet and exercise", said Jennifer Haythe, professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center in New York.

Lowering cholesterol without medication is possible, but it takes effort. One simple change is to get more exercise.

"To lower cholesterol, it's essential to start a cardio routine that includes moderate-intensity exercise four times a week", Dr. Haythe suggested.

People can start with moderate exercise, like walking, for 15 to 20 minutes daily, and gradually increase it. In addition to exercise, a nutritious diet is also important. Here are the best food choices to naturally lower cholesterol:

Whole grains: According to the National Lipid Association, consuming 5 to 10 grams of soluble fiber daily (found in whole grains like oats and brown rice) can help lower LDL cholesterol. Dr. Haythe explains that because the body digests fiber slowly, it can bind to cholesterol in the blood and remove it from the body. Cooked oatmeal is one of the top sources, with each one-half cup (about 40 grams of dry oats) containing 2 grams of soluble fiber.

Fatty fish: According to the American Heart Association, aim for at least two servings of fatty fish (about 100 grams per serving) per week, such as salmon, mackerel, tuna, trout, or herring. The omega-3 fatty acids in seafood can help improve triglycerides, a type of cholesterol-like fat in the blood that can cause arteries to harden or thicken.

Nuts: Studies show that regular consumption of nuts like walnuts and almonds helps lower total cholesterol, LDL cholesterol, and triglycerides. "This may be because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols", explained Dr. Haythe. "You just need to be mindful of portion control, as nuts are high in calories".

Green tea: Studies show that drinking green tea can significantly reduce total and LDL cholesterol levels. Experts believe this is because green tea is rich in catechins, a group of flavonoid compounds that can prevent cholesterol production and absorption.

Beans: A study in The Journal of Nutrition found that eating one serving of beans daily (including all types of beans, peanuts, lentils, and peas) can lower both LDL and total cholesterol levels in people with high cholesterol. Dr. Ali explains that like oats, beans are rich in soluble fiber, which helps remove cholesterol from the blood.

Chia seeds, flax seeds: Like whole grains, chia and flax seeds are rich in fiber, which helps bind to bad cholesterol and remove it from the body. They're also easy to sprinkle on any dish. Recent studies show that these seeds help lower LDL cholesterol. Chia and flax seeds are also a rich source of omega-3 fatty acids, a rare nutrient of plant origin.

Dark chocolate: A 2023 study showed that dark chocolate can help increase healthy HDL cholesterol levels. This may be due to its high flavonoid content, compounds with antioxidant effects. Choose dark chocolate with 70% or higher cocoa content, as it contains more antioxidants and less sugar.

Strawberries: Research in the journal Nutrients shows that regularly eating strawberries helps lower cholesterol, possibly due to their high polyphenol content. These are plant compounds that help prevent LDL cholesterol from causing inflammation or clogging arteries.

Brussels sprouts: Brussels sprouts are an excellent source of soluble fiber and omega-3 fatty acids, both known to lower cholesterol. This cruciferous vegetable has also been shown to reduce the risk of other vascular diseases.

Kale: This leafy green (along with its relatives like collard greens and mustard greens) has been shown to bind to bile acids. "That helps the liver burn more fat, which in turn lowers cholesterol", said Dr. Ali. Additionally, research has shown that eating about one cup of leafy greens daily can reduce the risk of heart disease. For maximum benefit, eat lightly cooked greens instead of raw.

Avocados: According to several studies, thanks to their fiber and monounsaturated fat content, avocados can help lower total and LDL cholesterol levels. The key is to use this creamy fruit as a substitute for foods containing saturated fat; for example, use sliced avocado instead of mayonnaise in a sandwich.

Apples: Apples are one of the best sources of pectin, a type of fiber that has been shown to lower LDL cholesterol levels. They're also full of antioxidants like polyphenols. Don't peel them, as that's where most of the nutrients are.

Red wine: A staple of the Mediterranean diet, red wine has been shown to help lower LDL cholesterol and reduce the risk of heart disease. However, studies only recommend up to one glass per day, as excessive alcohol consumption can cause other health problems.

Tomatoes: This fruit is rich in lycopene, a compound that helps prevent the oxidation of LDL cholesterol (which makes it more harmful to health). Numerous studies have shown that tomatoes and tomato juice have a positive effect on cholesterol levels, specifically by helping to increase HDL (good) cholesterol levels.

Binh Minh (According to AOL)