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Foods that Lower Your Cholesterol Levels

  • Category: Blog
  • Posted On:
  • Written By: Kirby Medical Center

Foods that Help Manage Your Cholesterol Levels

It's important to keep your cholesterol numbers under control when it comes to supporting your cardiovascular health and wellness. When your cholesterol levels are too high, it can leave you at an increased risk for developing atherosclerosis—which is the narrowing of your arteries. This is particularly dangerous as it can cause issues like heart attack and stroke.

Fortunately, eating a diet rich in “good”, high-density lipoprotein (HDL), can help regulate your total cholesterol as it helps get rid of "bad", low-density lipoprotein (LDL). In recognition of National Cholesterol Education Month, the health experts at Kirby Medical Center are here to share some tips to help you build a diet that promotes healthy cholesterol levels.

HDL Foods to Add to Your Diet

When it comes to optimizing your HDL levels, strive to maintain an HDL lab value of 60 mg/dL or higher—although anything over 40 mg/dL is considered healthy.

While your body produces its own HDL, the following foods will help give your levels a healthful boost:

  • Avocados
  • Olive oil
  • Salmon
  • Apples
  • Pears
  • Grapes
  • Prunes
  • Black beans
  • Quinoa
  • Almonds
  • Walnuts
  • Sardines
  • Legumes
  • Lentils
  • Oatmeal
  • Ground flax seeds
  • Bell peppers
  • Spinach
  • Cabbage
  • Berries
  • Tomatoes
  • Chicken breast
  • 5 oz red wine

If you’re looking for other ways to improve your cholesterol labs, be sure to reach out to your primary care doctor, cardiovascular care team, or registered dietitian to determine what’s right for you and your body. Physical activity that increases muscle mass will also aid in supporting optimal HDL levels and be of cardiovascular protection for you.

Contact Kirby Medical Center

At Kirby Medical Center, we are dedicated to helping our community learn how to stay healthy and safe. If you are concerned about your health risks and the types of vaccines that are right for you, contact Kirby Medical Center at 217-762-2115 to learn more about how we can assist with all your healthcare needs.