10 Heart Healthy Cholesterol Lowering Foods

 #1 SALMON

Salmon tops my list of delicious cholesterol lowering foods because it’s insanely delicious, it’s easy to prepare, and endlessly variable, too. The American Heart Association recommends 2 servings every week, and I’m happy to oblige. Salmon is high in omega-3 fatty acids which are healthy fats that can lower triglycerides, reduce inflammation, and may increase HDL (good) cholesterol, all of which contribute to improved heart health. Don’t know where to start with salmon? Try my easy Mediterranean Sheet Pan Salmon.

• Tuscan Salmon with Lemony Orzo
• Salmon Packets
• Miso Glazed Salmon
• Spring Veggie Bowls with Salmon and Lemon Aioli
• Finnish Salmon Soup (Lohikeitto)

Mediterranean Sheet Pan Salmon

 #2 NUTS

The monounsaturated fat in nuts can help lower bad cholesterol, and that goes for almonds, walnuts, peanuts, hazelnuts, pecans, some pine nuts, and pistachios. The Harvard Medical School says “Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%.” When you toast nuts before adding them to recipes they add incredible flavor and crunch, like they do in this Wild Rice Bowl with Watercress and Hazelnuts. Remember, nuts are caloric, so a small handful a day will do.

• Dark Roasted Almonds
• Wild Rice Salad with Cranberries and Nuts
• Scottish Oat and Walnut Biscuits

Wild Rice Bowl with Watercress and Hazelnuts

#3 BEANS (legumes)

A serving of beans a day (about 3/4 cup) can measurably lower your LDL (bad) cholesterol. Legumes such as beans, lentils, and chickpeas are high in soluble fiber which binds to cholesterol in the digestive tract and helps remove it from the body before it enters the bloodstream. A few easy ways to get more beans into your diet are hummus, bean soups, chilis, and bean salads.

And good news ~ those beans can be dried or canned! My Mediterranean Bean Salad will point you in the right direction.

• Tuna and White Bean Salad
• Slow Cooked Apple Butter Baked Beans
• Curried Chickpea Salad (vegan or not!)

Mediterranean Bean Salad

 #4 APPLES

Apples might be the original health food since we’ve always been taught to eat one a day. That old saw turns out to be pretty accurate, apples (especially the skins) contain pectin, a type of soluble fiber that grabs onto the “bad” cholesterol and escorts it out of our bodies. This process can reduce the buildup of cholesterol in the arteries, thereby lowering the risk of heart disease and stroke. Go ahead and grab one from the fruit basket and eat it whole…I prefer mine in this Roasted Apple and Radicchio Salad.

• Easy Apple Butter Recipe
• 20 Minute Pink Applesauce Recipe
• Apple Skillet Cake

Roasted Apple and Radicchio Salad

 #5 OATS

You probably already know that morning oatmeal is good for you, but did you know that it provides lots of soluble fiber which helps lower cholesterol by reducing the amount that gets absorbed into your bloodstream? It’s not a bad idea to eat oats every morning. Oats are one of my favorite cholesterol lowering foods ~ I eat oatmeal or oat bran in the colder months, and muesli in the warmer season. This Oat Bran Power Bowl is one of our favorites. We load it up!

• Toasted Muesli
• How To Make Oat Flour
• Orange Walnut Oat Bran Muffins

Oat Bran Power Bowl

#6 AVOCADOS

Nutrient dense avocados are high in healthy monounsaturated fatty acids, and have been found to help reduce bad cholesterol particles in multiple studies. Eating an avocado a day can get you good results, according to ScienceDaily. The healthy fat in avocados can help you feel full longer, so also helps with weight control. My Avocado and Herb Salad is a delicious way to get started on your daily dose.

• Guacamole Deviled Eggs
• The Ultimate Guide to Guacamole Recipes

Avocado Salad with Herbs

#7 OLIVE OIL

It may seem counterintuitive, especially if you grew up in the “low fat” generation that believed all fat was a dietary no-no, but some of the cholesterol lowering foods on this list feature good fats that work to make us healthier. Olive oil is another monounsaturated fat that makes so many foods taste better, and yet it still lowers our bad cholesterol levels.

Olive oil is high in calories so you have to limit the amount you eat, but a bottle of extra virgin olive oil is always a good weekly investment. My Lemon Olive Oil Cake celebrates healthy olive oil.

• 60+ Recipes with HEART HEALTHY OLIVE OIL
• Healthier Baking with Olive Oil
• Chocolate Olive Oil Cake
• Rosemary Focaccia Bread with Dipping Oil

Lemon Olive Oil Cake

 #8 GARLIC

Garlic is an easy one to get behind, who doesn’t love it? But the more you eat the better it is for you, so I suggest my Hummus with Forty Cloves for maximum benefit. It’s believed that garlic lowers bad cholesterol by preventing it from being produced in the liver, so you can feel good about adding it to all your meals. Tip: roasting the garlic first mellows it out considerably, so you can use more!

• Garlic Bread Biscuits
• Pasta with Oil and Garlic
• Country French Garlic Soup

Hummus with Forty Cloves

 #9 RED WINE

One of my favorites, but maybe the most problematic ~ red wine in moderation is a good thing for your heart and cholesterol levels. But the issue is that wine consumption can be hard to control, and too much wine causes the opposite effect, according to Heart.org. If you’re able to drink moderately, red wine is a good thing, it helps increase HDL, good cholesterol, and its natural plant chemicals, resveratrols, have antioxidant properties that may protect artery walls. My Slow Cooker Mulled Wine is a nice way to enjoy it in chilly weather.

• Mulled Wine Cranberry Sauce
• Mulled Wine Poached Pears
• Wine Braised Short Ribs
• Patricia Wells’ Beef Daube

Slow Cooker Mulled Wine

 #10 DARK CHOCOLATE

Dark chocolate contains more cocoa than other types of chocolate, and is higher in the flavonoids that have been shown to lower LDL (bad) cholesterol levels. Flavonoids are also in red wine. Look for dark chocolate that has a high cocoa content, (you’ll usually see the percentage front and center on the label) and is minimally processed. Organic products are a good choice. With my Dark Chocolate Mendiants you can treat yourself to dessert without the guilt.

• The Deepest Dark Chocolate Recipes
• Toasted Pecan and Dark Chocolate Chip Blondies
• Dark Chocolate Dipped Apricots

Dark Chocolate Mendiants