3 Food That Supports Lowering Cholesterol

Incorporate these foods in a heart-healthy balanced diet and an active lifestyle to boost your HDL (good) cholesterol and fibre intake and lower your blood cholesterol and cardiovascular disease risk.

By Natalie Yeo and Samantha Chan

Nuts

Contain good fats (monounsaturated fat and polyunsaturated fat) , which help to decrease LDL cholesterol and increase HDL cholesterol associated with lowering our risk of heart disease. Go for the baked/dry roasted, unsalted nuts to avoid unnecessary excessive consumption of sodium, which can lead to high blood pressure.

Recommended daily amount: A handful (28g)
20 almonds
20 hazelnuts
20 pistachio kernels
15 cashews
15 macadamias
15 pecans
10 brazil nuts
10 walnuts
4 chestnuts
2 tablespoons of pine nuts

Oats and Barley

Rich in beta-glucan, which binds cholesterol-rich bile acids in the intestines, transporting them out of the body, thus limiting the amount of cholesterol absorbed into your blood.

Recommended daily amount:
1 cup (200ml) cooked barley
1 ½ cup cooked oatmeal

Fruit and Vegetables

Their high fibre content helps block some cholesterol from being absorbed into the bloodstream.

Recommended daily amount: 2 servings of fruit and 2 servings of vegetables
One serving of fruit
1 small apple, orange, pear or mango (130g)
1 wedge papaya, pineapple or watermelon (130g)
10 grapes or longans (50g)
1 medium banana

One serving of vegetables
Raw non-leafy vegetables ( 1 00g)
¾ mug cooked vegetables (100g)
¼ plate cooked vegetables (100g)