• Member Login
  • (765) 474-3448
7 Low-Cholesterol Foods You’ll Actually Want to Eat7 Low-Cholesterol Foods You’ll Actually Want to Eat7 Low-Cholesterol Foods You’ll Actually Want to Eat7 Low-Cholesterol Foods You’ll Actually Want to Eat
  • About Us
    • Reopening with Care
    • Our Story
      • Youth Development
      • Healthy Living
      • Social Responsibility
      • Christian Values
    • Our Locations
      • Creasy Lane
      • Downtown
    • Our Partners
      • Franciscan Health
      • Junior Achievement
      • IU Health
      • Ivy Tech
      • NCHS
    • Leadership
      • Our Staff
      • Board Members
    • Careers
    • Contact Us
      • Share Your Y Story
    • Y Blog
  • Programs & Activities
    • Pedal for a Purpose
    • YMCA360
    • Online Reservations
    • Swim Lessons
    • Program Guide
    • Childcare
      • School Year Out of School Time
      • Summer Out of School Time
      • Straight Arrow Day Camp
      • Leaders in Training
      • Robotics Camp
    • Health & Wellness
      • Personal Training
      • Group Fitness
      • Sports
      • Scholarship Program
      • Reaching Your Fitness Goals
    • Select an Age Group
      • Youth
      • Teens
      • Adults
      • Seniors
      • Family
  • Schedules & Events
    • Group Fitness
    • Aquatics / Pool
    • Youth Sports Sessions
    • Events
  • Support the Y
    • Help Someone in Need
    • Support the Y
    • Volunteer
  • Donate
Join the Y
✕
7 Low-Cholesterol Foods You’ll Actually Want to Eat
low-cholesterol foods like salmon, avocados, tree nuts, lemons, and red bell peppers on a gray background
low-cholesterol foods like salmon, avocados, tree nuts, lemons, and red bell peppers on a gray background

Who said healthy eating had to be boring? If you’re trying to lower your cholesterol levels, you have plenty of heart-healthy options that taste great and are easy to incorporate into your meals, snacks, and sides. And by filling your plate with colorful fruits, veggies, and whole grains, you’ll reduce your risk of heart disease without skimping on flavor.

Check out these seven low-cholesterol foods you’ll actually want to eat!

1. Omega-3-Rich Foods

omega-3-rich foods like salmon, chia seeds, and avocados on a wooden table

Foods like avocados and fish are rich in omega-3 fatty acids, which your body needs to regulate cell function, make hormones, and lower triglycerides. Eating fish won’t directly lower “bad” (LDL) cholesterol, but it will help you raise your “good” (HDL) levels. Plus, fish and avocados — which are packed with monounsaturated fats and Vitamin E — can help you reduce your risk of heart disease or stroke.

Other omega-3-rich foods include: 

  • Salmon
  • Mackerel
  • Broccoli
  • Flax seeds
  • Chia seeds

2. Extra-Virgin Olive Oil

olives on a table next to a small bowl of extra-virgin olive oil

Extra-virgin olive oil is a smart replacement for omega-6-rich oils, which can trigger inflammation or cause heart problems down the road. It’s filled with antioxidants like oleuropein, which prevents LDL cholesterol from oxidizing (and clogging your arteries). Extra-virgin olive oil also contains Vitamin E, Vitamin K, and monounsaturated fats that can help you lower your chances of heart disease. 

There are plenty of ways you can cook with olive oil, such as:

  • Sautéing vegetables in the oil
  • Mixing it with vinegar for a salad dressing
  • Dipping bread into olive oil
  • Using it in marinades for chicken
  • Drizzle olive oil over cooked pasta

3. Whole Grains

barley and a bowl of oats on a wooden table

Oats, barley, bran, and other whole grains are full of soluble fiber, which lowers your LDL levels and your risk of heart disease. Along with slowing down the cholesterol absorption in your bloodstream, this fiber also aids in digestion and helps you feel fuller longer. Plus, whole grains will provide you with more vitamins and minerals than refined grains will.

You’ll find fiber-rich whole grains in:

  • Granola bars
  • Oatmeal
  • Brown rice
  • Whole-grain cereal
  • Air-popped, unsalted popcorn

4. High-Lycopene Foods

ripe tomatoes on a wooden picnic table outside

To lower your cholesterol and boost your heart health, look for foods rich in lycopene, a plant nutrient that gives red fruits and vegetables their color. Lycopene also has strong antioxidant properties, which can help your body fight off free radicals that might otherwise cause heart disease and other chronic conditions.

You’ll love colorful, lycopene-rich produce like:

  • Tomatoes
  • Guavas
  • Watermelon 
  • Red bell peppers 
  • Grapefruit

5. Pectin-Rich Produce

oranges and Granny Smith apples on a white background

Pectin is a soluble fiber you’ll find in a variety of fruits and vegetables — and it can lower your cholesterol by up to 10%! Along with being a low-calorie snack, pectin-rich produce is also full of antioxidants and anti-inflammatory properties that can help you prevent heart disease and other health problems.

Enjoy a high-pectin fruit or veggie for your next snack, such as:

  • Apples
  • Oranges
  • Strawberries
  • Eggplant
  • Carrots

6. Tree Nuts

a wooden bowl with almonds spilling out onto a wooden table

Like avocados and fish, tree nuts are bursting with heart-healthy monounsaturated fats and omega-3s. These nuts also contain phytosterols, a plant compound that keeps your intestines from absorbing cholesterol. And eating half a cup of nuts every day will not only fill you up; it can also reduce your cholesterol levels by up to 10%!

You’ll love snacking on tree nuts like: 

  • Almonds
  • Walnuts
  • Pecans
  • Hazelnuts
  • Macadamia nuts

7. Legumes

five white spoons holding beans and other legumes

Legumes (like beans and peas) are packed with soluble fiber and minerals. And eating half a cup of legumes each day has been proven to reduce your LDL. If you’re trying to lower your cholesterol (or thinking about going vegetarian) but worried about getting enough protein, legumes are a great alternative to red meat and poultry.

You’ll love cooking with heart-healthy legumes like: 

  • Chickpeas
  • Kidney beans
  • Peas
  • Pinto beans
  • Lentils 

By eating these low-cholesterol superfoods, you’ll have healthier eyes, arteries, bones, and an overall lifestyle. What’s more, they taste great and might even become part of your new favorite meal or snack!

working out during a group fitness class

The Lafayette Family YMCA is a community dedicated to healthy living and social responsibility. For more fitness tips and to stay up to date about YMCA events, connect with us on Facebook, Twitter, LinkedIn, and Instagram.

Share

Related posts

Questions to ask before choosing a childcare facility
July 7, 2022

Questions to Ask Before Choosing a Childcare Facility


Read more
mom and daughter doing yoga together
December 9, 2021

4 Ways to Get Active with Your Child at the Y


Read more
a cute little girl with sunglasses at the pool
December 1, 2021

Swim Lessons You Can Enjoy at the Y


Read more

Select a category

  • Blog
  • Eating Well
  • Events
  • Family Health
  • Health & Fitness
  • Swimming

Return to All Blogs

Download Our App

The YMCA app lets you register for youth sports and group fitness classes, schedule a personal training session, track your workouts, and more.


Download on the App Store

Get It On Google Play

 

Get in Touch

Do you have a question about our locations, schedules, program, or childcare? We can help. Simply follow the link to contact us.


Locations

Downtown Location
250 Main St. #50B
Lafayette, IN 47901
(765) 838-3605
Hours of Operation

 

Creasy Lane Location
3001 S. Creasy Lane
Lafayette, IN 47905
(765) 474-3448
Hours of Operation

© YMCA. All rights reserved.
Join the Y