Between 2017 and 2020, 10% of American adults over age 20 had total cholesterol that exceeded 240 milligrams per deciliter (mg/dL). Nearly 17% of those people had high-density lipoprotein (HDL, or “good”) cholesterol levels below 40 mg/dL. About half of the adults in the U.S. could benefit from lowering cholesterol levels. Additionally, 86 million adults over the age of 20 have total cholesterol levels above 200 mg/dL.

It’s a sad reality when the statistic is that most adults in the U.S. have blood cholesterol levels higher than they should be. Health experts explain that there are many steps that can aid cholesterol-lowering efforts. In fact, it may be as simple as making some dietary changes and exercising on a regular basis. 

Which Foods Can Lower Cholesterol?

There are various foods that can help keep your LDL cholesterol levels in check. Some of those same foods can help elevate HDL cholesterol levels, which are beneficial to your heart. The following foods that may benefit cholesterol levels in various ways are:

• Nuts
• Apples
• Grapes
• Fatty fish
• Eggplant
• Okra
• Oats
• Barley (and other whole grains)
• Strawberries

Not all foods that are high in cholesterol are necessarily bad for your health. For example, eggs are relatively high in cholesterol, but they don’t raise them as much as saturated fats or ultra-processed foods. 

What Foods Cause High Cholesterol?

If foods are rich in saturated fats or trans fats, you should steer clear of them because they can elevate cholesterol levels and cause weight gain. What are the absolute worst foods to eat if you have high cholesterol, though? Baked goods, red meat, fried foods, and others are notorious for raising LDL cholesterol. Avoid the following foods to help keep cholesterol levels in check. 

Processed Meats

Hot dogs, deli meat, bacon, sausage, and more all fall under the umbrella of processed meats. They tend to be high in saturated fat, sodium, and cholesterol. Bacon or sausage made with turkey might seem healthier, and even though they are somewhat lower in cholesterol than red meat alternatives, they are not cholesterol-free. 

Baked Goods

Cookies, pies, and cakes, oh my! Yes, all of these things are highly addictive and easy to eat, but they usually contain large quantities of butter or shortening, making them high in cholesterol. You don’t have to give up your sweets altogether, because you can still bake with different substitutions. You can use applesauce or bananas in place of butter, or have low-fat Greek yogurt topped with berries for dessert.

Red Meat

Lamb, beef, and pork generally contain a lot of saturated fat, especially the fattier cuts. Hamburgers, ribs, pork chops, shanks, and roasts tend to have more fat than leaner cuts of meat. You can eat meat on occasion, so long as you opt for smaller portions of leaner cuts, such as sirloin, filet mignon, or pork loin. Alternatively, replace meat with proteins that are much lower in saturated fat and cholesterol, such as turkey breast, wild caught fish, beans, lentils, quinoa, and boneless skinless chicken breast.

Fried Foods

Any food that takes a dip in the deep fryer is not going to be great for your body. Common fried foods include mozzarella sticks, onion rings, French fries, chicken wings, or fried chicken. Frying increases the energy density (calorie count) of foods. If you enjoy the crispiness of fried food, use an air fryer and toss your food in a little olive or avocado oil. Alternatively, you can bake foods at higher temperatures to achieve that crispy, golden-brown crunch.

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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Baba ganoush, or baba ghanouj, is a classic Mediterranean dip that is a unique alternative to hummus. Made with eggplant, spices, tahini, and olive oil, this pureed dip is light and extremely enjoyable with fresh vegetables or pita bread. Classically, people drizzle a little olive oil and freshly chopped parsley on top for serving. Because it’s made from roasted eggplants instead of chickpeas (like hummus is), this dip feels much lighter when you eat it.

In order to make baba ganoush, you have to roast an eggplant. This is a very easy process because all you have to do is cut the eggplant in half lengthwise, season it, drizzle some olive oil on it, and roast it cut-side down. The average eggplant takes about 40-50 minutes to roast. You want the inside to be soft so that you can easily blend it with the other ingredients. Roasting the eggplant cut-side down also allows the flesh to caramelize on the bottom, adding another dimension of flavor. If you enjoy that crispy, slightly charred flavor, consider grilling the eggplant instead of roasting it.

Once you remove the eggplant from the oven and scoop the flesh out of the skin, use a potato masher to mash it. At this point, the most crucial piece of the puzzle is to drain the mashed eggplant. Allow plenty of time for this because eggplant retains a lot of water. When it comes time to blend the ingredients, don’t go overboard. If you over-process the dip, it will be too smooth and creamy. This dip should retain some chunks, but you can have it completely smooth if that’s your vibe. As always, keep experimenting with this because you will only get better as time goes on.

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If you are an avid Instagram scroller or Pinterest browser, you’re likely familiar with beautiful images of butter boards. Potentially the latest food trend, butter boards are exactly what they sound like: a lot of butter on a board. People spread softened butter over a cutting board or cheese platter, and decorate it with toppings of your choice, including honey, dried fruit, nuts, or herbs. And you cannot forget the second most important ingredient: bread. 

Butter boards sound incredibly amazing, especially with the addition of radishes, carrots, or other dippable veggies. The only problem is that butter isn’t the healthiest dip, especially if you continue to go back for bite after bite. Not only is butter high in calories, but it is also rich in saturated fat, which is not conducive to heart health. About one tablespoon of butter contains seven grams of saturated fat, and the chances of you exceeding that serving are very high if a butter board is in front of you. 

Not for nothing, butter boards may not be the most sanitary of dipping boards, considering that the likelihood of double-dipping is high. A high amount of saturated fat with a side of bacteria is not the greatest thing to walk away with! So rather than miss out on the fun of dipping boards, here are a few suggestions to make them more nutritious. Plus, these other dipping suggestions are much more nutritious and visually appealing! As a final reminder, accompany your board with serving utensils to minimize germ-spreading. 

Babaganoush Board

The main ingredient in babaganoush is eggplant, which is a rich source of antioxidants, vitamins A & C, phytochemicals, fiber, potassium, and other minerals. Fruit fiber (yes, eggplant is technically a fruit) has been linked to improved weight control and healthy aging. Fiber also supports gastrointestinal health and may reduce the risk of heart disease. Eggplant is also very low in calories, with one cup containing about 20 calories. After spreading your board with babaganoush, sprinkle the board with figs or dates, pistachios, pomegranate seeds, mini sweet bell peppers, cucumber slices, and pita chips. 

Nut Butter Board

Although they may have the word “butter” in their name, nut butters couldn’t be more different. Almond butter, cashew butter, and walnut butter are all rich in plant protein and unsaturated fats that help your heart, instead of harming it. The only reason that you’d have to avoid a nut butter board is if you have a nut allergy. Research points to the fact that tree nuts offer a wide range of health benefits. Not only may nut butters help manage body weight and improve cognitive function, but they may also improve gut microbiome and blood sugar levels. Be sure to choose natural nut butters that are free of added sugars and preservatives. Additionally, watch your portions because the calories in nut butters add up quickly. 

Hummus Board

Similar to babaganoush and nut butter, hummus supplies the body with fiber, plant protein, and a range of antioxidants that may help reduce cholesterol. The health benefits come from chickpeas, which are the primary component of hummus. The only way that hummus becomes unhealthy is if you purchase a lot of store bought varieties. Packaged hummus tends to contain preservatives, excess sodium, and artificial flavors. Fortunately, hummus is very easy to make at home and you can incorporate different ingredients as well. Make a bright red beet hummus or blend the chickpeas with some avocados! Whatever you do, don’t forget to drizzle some lemon juice and tahini over the board. Serve with pita, fresh vegetables, nuts, crackers, and more.

Avocado Board

Take your avocado toast to the next level by spreading avocado all over a board. Just as creamy as butter, avocado is rich in heart-healthy fats instead of saturated fat. According to food data, avocado provides almost 20 vitamins and minerals, including magnesium, potassium, B vitamins, and vitamins C, E, and K. In addition to being an excellent source of fiber, avocado helps you absorb fat-soluble vitamins. A 2020 report found that the fats in avocado may help reduce your risk of cardiovascular disease. Avocado’s mild, buttery flavor pairs great with so many things. Add black beans, cilantro, tomatoes, diced red onion, a drizzle of lime juice, and whole-grain tortilla chips and you’ve got yourself a board!

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If the crisp air and golden-brown leaves didn’t clue you in, the addition of pumpkin spice lattes to coffee shop menus signal that fall is underway. Fall isn’t just about pumpkin-flavored foods and beverages, though. As you move further into the autumnal months, you start to see an assortment of fresh, fall produce in grocery stores. In addition to being hardy and nutrient-dense, many fall produce items burst with flavor. 

According to the Cleveland Clinic, a diet that incorporates fall fruits and vegetables, along with whole grains and legumes, supports a healthy heart. A 2020 study found that vegetarians who ate a diet rich in nuts, vegetables, and soy, experienced a lower risk of stroke than non-vegetarians who ate meat. Hopefully this incentivizes people to veg out from now on, especially on the fruits and vegetables detailed in this article. 

Shopping and cooking with seasonal ingredients is better for your health and the environment. The reason for this is because seasonal produce is at peak freshness and nutritional value, and typically from local farmers. This helps to reduce carbon footprint because not as much transportation is required to get the produce from the farm to your local grocery store. Depending on where you live, you may see different fall fruits and vegetables, but these are some of the best ones to eat no matter where you are. 

Eggplant

This low-calorie nightshade is a great source of fiber, antioxidants, vitamins, and minerals, especially potassium and vitamin B6. Eggplant is rich in anthocyanins, a type of pigment with antioxidant properties that give eggplant the signature purple hue. Nasunin, an anthocyanin in eggplant, may be effective at protecting cells against free radical damage. Adding more eggplant to your diet may also help decrease your risk of heart disease and improve blood sugar control. 

Brussels Sprouts

One cup of cooked Brussels sprouts contains 14% of the daily value (DV) of fiber. There is also a lot of evidence that indicates that these cruciferous vegetables may aid in your fight against cancer. Researchers attribute ability this to the glucosinolates in Brussels sprouts, which have cancer-preventative properties. Brussels sprouts may just be one of fall’s most underrated treats, and you can cook them or enjoy them raw. 

Cauliflower

Even though your mom always told you to eat green vegetables, you shouldn’t avoid cauliflower because of the bland color. Cauliflower happens to be an excellent source of fiber and potassium, two nutrients that aid with blood pressure regulation. Shockingly, most American adults don’t meet the recommended daily intake of either nutrient, but eating cauliflower can fight that statistic. Cauliflower is also an excellent source of vitamin C, which stimulates collagen production and enhances immune function.

Winter Squash

Don’t let the name fool you because “winter squash” is the umbrella term for squash harvested in the fall. Winter squash varieties include spaghetti squash, butternut squash, acorn squash, and more. Not only are these squash varieties rich in flavor and hardy, but they also provide lots of beta-carotene, magnesium, potassium, and fiber. According to food data, there are 5,920 micrograms (mcg) of beta-carotene in one cup of butternut squash. Beta-carotene is a plant pigment that the body converts to vitamin A, which is beneficial for immunity and eye health. Additionally, vitamin A supports healthy kidney, heart, and lung function, so get your dose of winter squash this fall. 

Artichokes

Unfortunately, many people eat artichokes in the unhealthiest way possible: in spinach artichoke dip. This dairy-rich, fattening appetizer has zero nutritional value from the artichoke or spinach. You can steam or grill artichokes, seasoning them with sea salt, garlic, pepper, olive oil, and lemon juice. Several studies indicate that, gram for gram, they contain more antioxidants than any other vegetable. 

Pears

People often overlook pears for some odd reason, despite their juicy, sweet flavor profile. Nutritionally, they are similar to apples, but they have more fiber. A medium pear offers about 20% of your DV of fiber, and it only is 101 calories. A small 2019 study monitored participants with metabolic syndrome, diabetes, high blood pressure and obesity. The participants ate two pears daily and were able to improve heart health and other markers of good health. Researchers noted that the fiber played a large role in this, as diets rich in fiber are linked to reduced risk of heart disease. 

Cranberries

Cranberries are only in season for a short while, so get your hands on them while the gettin’s good. They have a bright red hue and may be the quintessential fruit of fall. Just like eggplant, cranberries have anthocyanins that work to reduce oxidative stress in the body. This is very important because too much oxidative stress in the body increases the risk of Alzheimer’s disease and diabetes. One study found that participants who took a daily cranberry supplement (equating to one cup of cranberries) for twelve weeks experienced improved memory and lower LDL cholesterol. Dried cranberries are readily available, but the nutrients lie in the fresh varieties.

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The eggplant is an underutilized ingredient, but that’s because most people don’t know what to do with it. It’s an inexpensive produce item that receives little to no love. You know how we feel about eating the rainbow, and eggplant is a purple food, and people don’t eat enough purple foods. Both blue and purple foods are great for reducing inflammation, free radical damage, and stress.

The simplest and most delicious way to enjoy eggplant is by grilling it. It’s also a blank canvas, meaning it easily adopts flavors. When you marinate the eggplant slices, you impart depth of flavor that only becomes more intense when you grill it. The beautiful char of grilled eggplant only enhances the garlicky, citrusy flavor of this marinade. We hope you like it.

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Some people steer clear of eggplants. When cooked wrong, we steer clear of them as well. This eggplant burger has the perfect amount of crunch and the homemade vegan mayonnaise brings it all together.

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There are three ways that you can go about cooking this eggplant bacon. You can bake it, dehydrate it, or cook it in the frying pan. If you are looking for the quickest route with a little more crisp, we definitely recommend cooking it the frying pan.

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Because this stew will keep fresh in the refrigerator for about 2 days, you can make a large batch, enjoy it for dinner, and then portion it out for healthy lunches for these colder days. You can also freeze this stew and defrost it in a saucepan over medium heat when you want to enjoy it.

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Eggplant is an excellent brain food, it is low in cholesterol, and it is rich in fiber and antioxidants. There aren’t a lot of purple vegetables out there, so make sure you take the opportunity to make this dip and fulfill your goal of eating the rainbow!

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