By Tom Jordan, MS, RD

Despite the commercials you see on TV (statins make the drug industry over $10 Billion per year) the first line of defense when we see cholesterol numbers start to rise is the kitchen and not the pharmacy.  We’ve seen hundreds of patients put a huge dent in their cholesterol numbers by employing dietary and lifestyle changes like the following.

1) Eat Nuts
Almonds and Walnuts have both been highlighted in many studies for their cholesterol lowering effects.  Both are rich in unsaturated fats that boost our good HDL levels while lowering LDL levels.  Better yet, antioxidants in nuts prevent our LDL cholesterol from oxidizing, which is when it has its most dangerous artery clogging effect.  Be aware of portion sizes though—nuts are very calorically dense, so stick to 1-2 ounces per day.

2) Chili
There’s hundreds of chili recipes out there, but some of them can be superstars on the cholesterol lowering scene.  Bumping up the amount of pinto beans in the recipe up to double offers a soluble fiber packed meal that can make an otherwise questionable food item into a heart healthy allstar.  In a recent study, people who ate a half cup of pinto beans per day lowered their cholesterol by 8 percent in just 12 weeks!  Make sure to use extra lean ground beef or turkey to keep the saturated fat low.

3) Steamed Carrots
There’s nothing wrong with salads to improve your diet, but steaming can enhance the cholesterol lowering effects of many veggies.  Other veggies that can pack a powerful punch to cholesterol levels include beets, okra, asparagus, eggplant, green beans, and cauliflower.  Researchers believe that steamed veggies may do a better job of binding bile acids, which means your liver has to use more LDL to make bile, which leaves less circulating in the blood stream.

4) Olive Oil
Olive oil is another dual purpose protector.  It is rich in the monounsaturated fats that help lower “bad” cholesterol, but also high in antioxidants that protect the heart and blood vessels.  A study of people with high cholesterol levels showed a decrease in blot clotting potential within 2 hours of a meal containing olive oil.  A little goes a long way, so substitute other fats in your diet with 1-2 tablespoons of olive oil for maximum effect.

5) Orange Juice
Not something you’d expect to see on a heart healthy diet list, however food manufacturers have been doing everything they can to make their products more appealing—and in this case they’ve been successful.  Adding plant-derived sterols and stanols to orange juice and butter has been shown to effectively lower LDL levels by over 8%.  Check the label for sterol fortified margarine, soymilk, cheese, and OJ—or even better, find a quality supplement to add to meal times.

6) Oatmeal
Starting with a warm toasty bowl of oatmeal is a great start to a cholesterol lowering day.  Of all the whole grains, oatmeal is the best source of soluble fiber—the type that binds to cholesterol by forming a gel in the digestive tract.  Top your oats with a chopped up apple and a tablespoon of ground flax seed to make this super food into a cholesterol lowering super meal.

7) Avocado
We’re big fans of Avocadoes at First Health.  Not only are they chock full of healthy mono-unsaturated fats that decrease LDL and raise HDL, but they’re also a fruit!  Mash them into guacamole, add slices to a sandwich, chop into a salad, or even spread onto whole grain crackers for a nice heart healthy snack.

8) Blueberries
We hear about blueberries as a super food all the time, but here’s another reason they make the list:  they keep arteries clean by reducing blood levels of the artery-clogging LDL.  Researchers believe that because the berries support liver function, cholesterol gets swept out of your system more easily.  Enjoy blueberries frozen, fresh, or freeze-dried.  They still have the same benefits.

9) Tomatoes
Does pasta sauce count as a vegetable?  It does if you’re looking to lower your cholesterol.  Including lycopene-rich tomatoes and sauces in your diet every day for a few weeks may knock your LDL levels down by as much as 10 percent according to a recent study.  Researchers believe that lycopene in tomatoes inhibits LDL production, while at the same time increasing the breakdown of this artery clogging fat.  You’ll need at least 25mg of lycopene per day to see this effect—that’s about ½ cup of tomato sauce.  

10) Dark Chocolate
As if we needed a reason to eat chocolate right?  Well here’s more good news for chocoholics.  It’s full of flavanoids which are antioxidants that help lower cholesterol.  It’s alsop high in oleic acid—the same heart healthy fat found in olive oil.  To improve cholesterol, just have a little—about 1 ounce of dark chocolate per day.  Check the label to make sure it’s at least 70% cocoa.