Dr. Gloria Mendizabal-Piedra MD

(305) 823-2433

3986 W. 16 Avenue | Hialeah, FL 33012

Lowering Your Cholesterol: 5 Foods That Do the Trick


To date, almost 29 million adults in the United States over the age of 20 years old have what is considered high cholesterol levels (over 240 mg/dL). Luckily, there are certain foods that lower the low-density lipoprotein (LDL), otherwise known as the “bad cholesterol.”

Regardless of how young you are, cholesterol levels matter. While it is easy to eat foods that will cause your cholesterol rates to soar, it is just as easy to eat foods that will do the opposite.

Interested in lowering your cholesterol? These five foods will do the trick.



Start your day off on the right foot and set the tone for the rest of the day with a healthy breakfast. By simply adding two servings of oats to your morning routine, you may be able to lower your LDL cholesterol rates by 5.3% in about six weeks.

Fatty Fish

We have bad news for all the meatatarians out there; red meat is full of saturated fats that raise bad cholesterol. If you can’t completely cut out red meat, then try swapping it out with a three or four ounce serving of fatty fish about two times a week.

Choose fish that are high in omegas, such as albacore tuna, halibut, herring, mackerel, salmon, sardines, and trout. By doing so you will help lower your cholesterol rates, as well as prevent the onset of abnormal heart rhythms and lower triglycerides in your bloodstream.



A fantastic source of heart-healthy monounsaturated fatty acids, avocados help lower LDL cholesterol rates. They also have tons of beta-sitosterol, a plant-based fat that is responsible for reducing the amount of cholesterol absorbed from food.



If you are hesitant to change your main courses but still want to see a positive change in your annual blood test, then try snacking on some nuts in-between meals instead. Both almonds and walnuts have polyunsaturated fats that are proven to destroy bad cholesterol.

Walnuts are also known for keeping blood vessels healthy. Studies have shown that grabbing 1.5 ounces of whole walnuts six days a week for a month can lower total cholesterol rates by 5.4%. and LDL cholesterol rates by 9.3%.


Lower Your Cholestrol

Spinach comes packed with lutein, the deep yellow pigment found in egg yolks and dark green leafy vegetables. Adding 1/2 cup of lutein-filled spinach can fend off heart attacks by helping artery walls avoid getting clogged.

Aside from lowering your cholesterol, lutein fights against age-related macular degeneration, one of the leading causes of blindness. Switch out your normal lettuce for baby spinach leaves in order to reap all the health benefits spinach has to offer.

With the help of these five cholesterol-fighting foods, you’re on the path to a healthier you. If you’re looking for a clinic in Hialeah to help get you started on your wellness journey, look no further. Request an appointment with GMP Medical today.

February 2, 2018 4:45 pm
Categories: Family Health