4 Completely Delicious Foods That Lower Cholesterol

The key to lowering low-density lipoproteins (LDL), or bad cholesterol, can be as simple as modifying your diet. Increasing your fiber and falling saturated fats like red meat, cheese, and ice cream (hear us out) are two of the most effective ways to decrease your risk of heart disease. Add these 4 foods that lower cholesterol to your diet, and start to see your levels go down.

1.Strawberries

Berries have LDL-lowering properties thanks to their high fiber. But researchers from Italy and Spain believe the anthocyanins in strawberries may also lesser bad cholesterol. (Anthocyanins are the pigments that gives the fruit its red color.)

When people ate two cups of strawberries a day for 30 days, their LDL levels knock down by 13.72 percent, while HDL, or good cholesterol, levels remained unaffected, according to a Journal of Nutritional Biochemistry study. Research is still underway to determine if the anthocyanins do indeed play a part in lowering cholesterol, or if fiber is the reason. Either way, just 1 cup, or about 8 strawberries, will provide the cholesterol-lowering benefits, says Francesca Giampieri, PhD, postdoctoral researcher at Marche Polytechnic University. Pretty sweet, huh?

2.Red Grapefruit

One study from Israel found that participants who ate a grapefruit with their regular balanced meals for 30 consecutive days decreased their blood lipid levels, while the patients who didn't eat a grapefruit see no change. And red grapefruit was more effective than white in lowering blood triglycerides, another form of fat in the blood stream that's associated with type 2 diabetes. According to study chief Shela Gorinstein, PhD, chief scientist at the Hebrew University of Jerusalem, the antioxidants in the grapefruits are responsible for their health benefits, adding that the red variety has higher antioxidants than white. Gorinstein says while the fruit and juice are equally advantageous, one fresh grapefruit added to your every day diet is preferred.

3.Oatmeal

In general, foods that lesser cholesterol are usually high in fiber. But it's the soluble fiber in particular that reduces the absorption of cholesterol, says Pam Peeke, MD, assistant professor of medicine at the University of Maryland and author of Body for Life for Women. You want as a minimum 5 to 10 grams of soluble fiber and 30 grams of total fiber a day. One cup of cooked oatmeal will get you about 6 grams of fiber, but add a complete banana to your oatmeal and tack on another 4 grams of fiber. Or insert a cup of blueberries for an extra 3 grams.

4.Walnuts

Talking of oatmeal toppings, you can also insert a handful of walnuts or almonds. Both destroy bad cholesterol with their polyunsaturated fats, but walnuts especially maintain your blood vessels healthy, says Peeke. Just keep your serving to about a dozen nuts.