Top 10 Food That Cut Bad Cholesterol

Want to cut bad cholesterol without cutting taste? Most people are afraid that "good for my cholesterol" means meals that are joyless (and tasteless).

However, a low-cholesterol diet doesn't have to be all oat bran and tofu. Here are some food that cut cholesterol and can be use as simple substitutions that you can make to the food you already eat to help fight.

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1. Walnuts

Walnuts, which are high in polyunsaturated fat — a good fat that can lower LDL while boosting HDL (aka good cholesterol).

2. Red wine

Research suggests that moderate alcohol intake can produce a slight rise in HDL cholesterol (a so-called good cholesterol). Switch to red wine; it has about a tenth of the carbohydrates of a margarita, and you’ll also get antioxidants such as flavonoids that are believed to lower LDL and boost HDL. Given the risks of alcohol, however, the American Heart Association recommends that you limit your daily intake to two glasses (for men) or one glass (for women).

3. Edamame and nuts

For a predinner snack, skip the crackers and cheese, which are sky-high in saturated fat—one of the prime culprits behind high cholesterol. Instead, put out some almonds, which have been shown to lower LDL, and edamame, the boiled baby soybeans that are a common appetite whetter in Japanese restaurants. Edamame is low in saturated fat and one cup contains about 25 grams of soy protein, which is thought to actively lower LDL (although the evidence is conflicting).

4. Vinegar and lemon juice

As everyone knows by now, drenching a salad in high-fat salad dressing is like smoking cigarettes while jogging: It totally defeats the purpose. A low-fat alternative — such as our shallot and grapefruit dressing — is a step in the right direction, but the best option for lower cholesterol is drizzling your salad with balsamic vinegar or lemon juice.

5. Margarine spread

One tablespoon of butter contains more than 7 grams of saturated fat—that’s more than a third of the recommended daily value. It also contains 10% of your daily value for dietary cholesterol, which, though it isn’t as harmful as was once thought, is one of the main sources of high cholesterol (and atherosclerosis).

Switch the butter with a vegetable-oil-based spread such as Smart Balance or Olivio (which also contains olive oil); you’ll be replacing a bad fat with a good fat. And instead of using butter to grease the pan while cooking, try olive oil or white wine vinegar.

6. Use ground turkey, not ground beef

Red meat is a source of both saturated fat and dietary cholesterol—two of the main sources of blood cholesterol. Ground turkey contains half the saturated fat of 85% lean ground beef, and it can be substituted easily for beef in most recipes.

7. Chicken is OK, scallops are better

While they have less saturated fat than red meat, turkey and chicken aren’t entirely without cholesterol. One of the best strategies for reducing cholesterol through diet is eating more fish, which is very low in fat and contains heart-healthy omega-3 fatty acids. Swap a chicken dish for a salmon dish, or try Pan Roasted Scallops With Sesame Sauce.

8. Quinoa is a tasty alternative to rice

People with high cholesterol will appreciate the benefits of quinoa (pronounced "KEEN-wah"), a South American seed that serves as a tasty and healthful stand-in for rice or couscous. One cup of cooked quinoa has 15% fewer carbohydrates and 60% more protein than a comparable amount of brown rice; it also has 25% more fiber, which can help lower blood cholesterol.

9. Munch on popcorn, not tortilla chips

Tortilla chips are often considered a healthy alternative to potato chips. They are certainly healthier, but an even better snack is homemade air-popped popcorn, which has 80% less saturated fat than tortilla chips and more than twice the fiber.

10. Skip the fatty sour cream, choose fat-free Greek yogurt

Whether it’s used as a garnish or in a sauce, sour cream adds a shot of saturated fat to otherwise heart-healthy meals. To cut out that excess fat without sacrificing taste or texture, swap the sour cream with no-fat Greek yogurt—one of the world’s healthiest foods. Just about any recipe that calls for sour cream can be made with Greek yogurt instead.

What is cholesterol?

Cholesterol is a fatty substance, which is normally made in the body. The liver makes it from the saturated fats in food. Very little cholesterol is found in foods except for egg yokes, liver, kidneys and prawns, which contain very small amounts.

Cholesterol plays a vital role in how every cell wall in the body is formed. It aids in the production of other vital chemicals within the body. However, too much cholesterol in the blood can increase your risk of Coronary Heart Disease (CHD).

Blood cholesterol can be broken down into two main types: Low Density Lipoproteins (LDL) also known as "bad cholesterol" and High Density Lipoproteins (HDL) also known as "good cholesterol". LDL carry cholesterol from the liver to the cells, HDL returns excess cholesterol that is not needed back to the liver.

How do I reduce my high cholesterol?

Cut down on saturated fats: Whilst through healthy eating (less saturated fat and more mono & polyunsaturated fat), LDL levels can be reduced by 5-10%. Replace saturated fats with moderate amounts of mono and polyunsaturated fats such as Extra Virgin Olive Oil, Avocado, Walnuts and Fish Oil.

Reduce the total amount of fat: Especially if you are overweight as fat is also very high in calories. Cut down on the total amount of fatty foods you eat such as cakes, biscuits and pastries, replacing them with alternatives such as fruit, vegetables and starchy carbohydrates like sweet potatoes and brown rice.

Increase your omega-3 fatty acids: Through eating oily fish such as sardines, salmon, trout, mackerel, pilchards and herring as these will help reduce your triglyceride levels and help prevent blood from clotting.

Eat more fibre: Which may also help reduce the amounts of cholesterol absorbed into the bloodstream. E.g. porridge, beans, pulses, fruit and vegetables are all high in a type of fibre which can help lower cholesterol. A high fibre diet can also make you feel fuller for longer so you are less likely to snack on fatty foods.

Eat more fruit and vegetables: Aim to eat at least 5 portions per day.

Reduce the amount of salt in your diet: Eating more fresh foods instead of processed "ready" meals will also help reduce salt levels in your diet. If you eat one can of baked beans with four slices of toast you will have reached your recommended daily salt allowance of 6g!

Drink alcohol in moderation: Keep within the UK governments recommended limits of 21 units per week for males and 14 units per week for females.