5 More Plant-Based Foods That Help Lower Cholesterol

In a previous post we mentioned 5 plant-based foods to lower cholesterol. Today, we bring you 5 more!

Maintaining healthy cholesterol levels is essential for reducing the risk of heart disease and stroke. Incorporating certain foods into your diet can help lower low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol. Here are five plant-based foods known to aid in cholesterol management:

1. Berries

Fresh berries such as blackberries, raspberries, cherries, blueberries, and strawberries are rich in antioxidants that help prevent LDL cholesterol from oxidizing, which can contribute to heart disease.

2. Olive Oil

Extra virgin olive oil is packed with monounsaturated fats, which can lower LDL cholesterol while maintaining high-density lipoprotein (HDL) cholesterol, also known as "good" cholesterol. Using olive oil in cooking, dressings, or drizzled over vegetables is a simple way to include it in your diet.

3. Whole Grains

Consuming whole grains like brown rice, whole wheat, and quinoa provides essential fiber and nutrients that help lower cholesterol levels. These foods are a great alternative to refined grains, which lack fiber and essential heart-healthy compounds.

4. Apples

Apples are rich in pectin, a type of soluble fiber that helps lower LDL cholesterol levels by binding to cholesterol in the gut and removing it from the body. They also contain polyphenols, which may help reduce inflammation and improve heart health.

5. Eggplant & Okra

Eggplant and okra may seem like unusual choices, but they are low in calories and high in soluble fiber, which can help lower cholesterol. Research suggests that these fibers may reduce total cholesterol by 3%-7%. Studies also show that okra seeds and skin may help fight cholesterol—okra seed supplements have been linked to lower LDL cholesterol in rats, and okra skin extract may slow down cholesterol absorption in the body.