7 Foods to Lower Cholesterol, According to a Medical Doctor

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A medical doctor has recently shared on TikTok that incorporating certain foods into your diet can help lower your cholesterol levels. The doctor recommends consuming foods such as avocado, olive oil, almonds, soy, berries, oatmeal, and salmon. These foods can be easily added to your breakfast, lunch, dinner, or even as a snack, making them a convenient addition to your diet. According to the doctor and experts from various sources, these foods have been shown to be effective in lowering cholesterol levels, with some results appearing as early as two to four weeks.

Key Takeaways:

  • Eating one-and-a-half cups of cooked oatmeal per day is recommended to help lower cholesterol, as per Livestrong.
  • Oatmeal may begin to show results in lowering cholesterol within two to four weeks, according to Dr. William Haynes of the University of Iowa Hospitals and Clinics.
  • Avocados are a healthy addition to any meal, with one medium-sized avocado containing about 10 grams of fiber, according to the Centers for Disease Control and Prevention (CDC).
  • Consuming olive oil rich in polyphenols can help lower inflammation, improve memory, and reduce blood pressure, as stated by Dr. William Hayles.
  • Berries, particularly those high in fiber, can help lower cholesterol levels due to their soluble fiber content, according to the Academy of Nutrition and Dietetics.
  • Almonds and other tree nuts can help lower cholesterol levels due to their high content of monounsaturated and polyunsaturated fats, as per the American Heart Association (AHA).
  • Salmon is a good source of omega-3 fatty acids, which can help lower triglycerides and improve overall heart health, according to the American Heart Association (AHA).
  • Drinking soy milk or consuming other soy products can help lower cholesterol levels due to their plant-based protein content, according to the Academy of Nutrition and Dietetics.

Statistics:

  • Daily consumption of olive oil reduced levels of c-reactive protein and interleukin 6 by 30%, according to a recent round-up of 30 studies.
  • Consuming one medium-sized avocado provides about 10 grams of fiber, according to the Centers for Disease Control and Prevention (CDC).
  • Eating one-and-a-half cups of cooked oatmeal per day can help lower cholesterol, as recommended by Livestrong.
  • Drinking soy milk provides 8 grams of protein per cup, which can help lower cholesterol levels, according to the Academy of Nutrition and Dietetics.

Sources:

  • Livestrong: "Eating one-and-a-half cups of cooked oatmeal each day is recommended to help lower your cholesterol."
  • Centers for Disease Control and Prevention (CDC): One medium-sized avocado contains about 10 grams of fiber.
  • Dr. William Hayles: Oatmeal may begin to show results in lowering cholesterol within two to four weeks.
  • Dr. Michael Mosley: Olive oil is rich in polyphenols and Oleic acid, which can help lower inflammation, improve memory, and reduce blood pressure.
  • Academy of Nutrition and Dietetics: Berries and almonds can help lower cholesterol levels due to their soluble fiber and monounsaturated fat content, respectively.
  • American Heart Association (AHA): Salmon is a good source of omega-3 fatty acids, which can help lower triglycerides and improve overall heart health.