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5 Cholesterol Lowering Foods To Include In Your Diet

Cholesterol is naturally produced by your liver and found in your blood. You can also eat foods that contain cholesterol, including meat, seafood, poultry, eggs, and dairy products.

Cholesterol is carried through your blood by proteins called “lipoproteins”. There are two types of lipoproteins that carry cholesterol.

  • LDL (low-density lipoprotein), often called “bad” cholesterol, makes up the largest portion of cholesterol in your body. Too much LDL raises your risk of heart disease and stroke.
  • HDL (high-density lipoprotein), also known as “good” cholesterol, absorbs cholesterol and carries it back to the liver, which gets rid of it from your body. Higher levels of HDL cholesterol can lower your risk for heart disease and stroke.

Eating certain foods can help lower your LDL cholesterol levels and keep your body healthy.

Let’s go over 5 cholesterol lowering foods to include in your diet.


Avocados are very nutrient-dense. They are also sources of monounsaturated fat and fibre, which help promote healthy cholesterol levels. Considering avocados are a healthy fat, it is an ideal substitute for foods such as butter, oil, or eggs.

Fatty Fish

Fatty fish can help reduce cholesterol levels as they contain LDL-lowering omega-3 fats. Omega-3s can help lower triglycerides from entering your bloodstream, which in turn can protect your heart. Additionally, eating fatty fish means you are not eating as much meat, which can raise cholesterol levels.

Dark Chocolate

One of the main ingredients in dark chocolate is cocoa. Cocoa helps to lower cholesterol as it can protect bad LDL cholesterol in your blood from oxidation. This can help prevent heart disease. But, chocolate is typically high in sugar, so you should stick to having cocoa alone or dark chocolate.


Nuts, specifically almonds and walnuts, are nutrient-dense foods. They have monounsaturated fats and omega-3 fatty acids, which are cholesterol lowering. Nuts also can block cholesterol from being absorbed in your intestines, preventing excess cholesterol build-up.

Whole Grains

Whole grains are those that contain all parts of the grain, which means they have more vitamins, minerals, and fibre than refined grains. Oats and Barley in particular contain beta-glucan, which is a fibre that helps lower cholesterol. So, it is beneficial to incorporate whole grains in your diet.

To learn about more healthy eating habits to help you healthily lose weight, visit your nearest Herbal One Centre and speak to one of our nutrition counsellors.

If you liked this blog, check out this one on, “What Are the Health Benefits of Avocado Seeds.”


If you have any questions or concerns, stop by, call, or email your Herbal One centre and our qualified counsellors will be happy to give you tips and some great ideas that will help reach your weight loss goals.

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