In This ArticleView AllIn This ArticleUnsalted Mixed NutsRolled OatsBlack BeansFrozen SalmonEdamamePomegranate JuiceGuacamoleHow to Choose Foods for Healthy Cholesterol
In This ArticleView All
View All
In This Article
Unsalted Mixed Nuts
Rolled Oats
Black Beans
Frozen Salmon
Edamame
Pomegranate Juice
Guacamole
How to Choose Foods for Healthy Cholesterol
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Photo:Image: Getty, Design: EatingWell
Image: Getty, Design: EatingWell
Ten percent of American adults have high cholesterol. If you’re one of them, that may put you at greater risk for developing heart disease.Of course, certain risk factors for high cholesterol, like family history and age, may be out of your control. However, there are steps you can take, like staying physically active and eating a heart-friendly diet, that may lower those numbers.
If you’re a Costco shopper trying to keep your cholesterol in check, you’ll be glad to know that Costco has loads of foods that may help. Many require minimal prep work and can be incorporated throughout your day to support heart health. That’s why we’re sharing the best foods to buy at Costco for high cholesterol, plus easy tips to work them into your day.
Kirkland Signature Extra Fancy Unsalted Mixed Nuts
Courtesy of Brand
Nuts are one of the best foodsfor cholesterol and heart health. Studies show that higher nut consumption is linked with reduced risk for cardiovascular disease.So, it’s no surprise that the AHA recommends nuts as part of a heart-friendly eating plan.Eating just 56 grams (about 2 ounces) of nuts per day has been shown to significantly lower total cholesterol and unfavorable LDL cholesterol.
To add more nuts to your day, munch on them as a snack, toss them into trail mix, or sprinkle them on oatmeal or yogurt.Kirkland Signature Extra Fancy Unsalted Mixed Nutsare a great place to start. They contain a tasty blend of cashews, almonds, pistachios and pecans. And they’re chock-full of heart-healthy fats, fiber and plant protein.
Kirkland Signature Whole Grain Rolled Oats
Oatsare our No. 1 favorite food for lowering cholesterol. They contain a special type of soluble fiber called beta-glucan, which whisks cholesterol building blocks out of your body when you poop. That, in turn, impairs your body’s ability to synthesize cholesterol.
Kirkland Signature Whole Grain Rolled Oatshave one simple ingredient: Oats. This whole grain delivers 5 grams of protein and 4 grams of fiber per serving. They’re a breeze formaking overnight oats, adding to smoothies or, of course, hot cereal. Add mixed nuts to any of these oat-based dishes for even more cholesterol-lowering action.
Goya Black Beans
Pulses, includingblack beans, are packed with cholesterol-lowering soluble fiber. But that’s just the beginning. Regularly eating pulses, like beans, has also been shown to reduce blood pressure, triglycerides and inflammation.,
That’s why we’re huge fans of cannedGoya Black Beans. Each ½-cup serving packs 6 grams of fiber and 8 grams of lean plant protein, yet no saturated fat. Plus, they require no cooking, so they’re a lifesaver on busy weeknights.
Kirkland Signature Frozen Farmed Atlantic Salmon
The AHA recommendseating fatty fish like salmon twice per weekfor its beneficial omega-3 fatty acids.These heart-supporting unsaturated fats have been shown to help lower inflammation and cholesterol.
There’s another bonus to keepingKirkland Signature Frozen Farmed Atlantic Salmonon hand. You can get your salmon fix without worrying that fresh salmon will spoil in your fridge before you have a chance to cook it. The fillets are individually packaged, so all you have to do is thaw and cook them. Try them in our5-Ingredient Miso-Glazed Salmon(it takes just 15 minutes to make!).
Imperial Garden Organic Edamame
A large body of research finds that soy products likeedamamecan help lower cholesterol, thanks to their heart-healthy polyunsaturated fats and powerful plant compounds called isoflavones. It’s so effective that eating 25 grams of soy protein per day is linked with a reduced risk of coronary heart disease.
Next time you’re in the freezer section, toss a bag ofImperial Garden Organic Edamameinto your shopping cart. It’s great for quick snacks and is an easy way to pump up the protein in stir-fries and rice dishes. Each serving has 4 grams of fiber and 12 grams of plant protein.
Pom Wonderful 100% Pomegranate Juice
Pomegranates are full of fiberand powerful antioxidants called polyphenols. Studies show that consuming pomegranates may reduce undesirable LDL cholesterol and increase beneficial HDL cholesterol. Plus, they’ve been shown to lower blood pressure.So, grab a bottle (or two!) ofPom Wonderful 100% Pomegranate Juiceto drink with breakfast or to use in a delicious mocktail to end the day.
Kirkland Signature Organic Chunky Guacamole
Avocados are rich in fiber, unsaturated fat and antioxidants. So, they’re a tasty way to lower your heart disease risk.They’re so helpful that one study found that eating an avocado daily helped lower LDL and total cholesterol.
Kirkland Signature Organic Chunky Guacamoleis a great way to get the health benefits of avocados whenever you want. It’s made with organic Hass avocados, making it a super-convenient food for healthy cholesterol. And each convenient prepackaged cup boasts 4 grams of fiber. No more waiting for a whole avocado to reach perfect ripeness!
Whether you have high cholesterol or just want to prevent it, the American Heart Association recommends eating lots of fiber-rich foods and replacing saturated fat with beneficial unsaturated fats.
Eating plenty of fruits, vegetables and whole grains is an excellent way to add more fiber to your day. Nuts and seeds are also a great source of fiber and provide plant-based protein and heart-healthy unsaturated fats.
To reduce saturated fat, opt for lean proteins like beans, tofu, lentils and white-meat poultry. It also helps to cook with liquid vegetable oils like canola or olive oil instead of solid fats like butter or lard.Eating a couple of weekly servings of fishis also a good move, as fish is low in saturated fat. And fatty fish, like salmon, are an excellent source of heart-healthy omega-3 fatty acids.
10 Foods That Lower Cholesterol
The Bottom Line
Whether you’re trying to lower your cholesterol or just want to be proactive, Costco has a bunch of foods that can help. From mixed nuts to prepared guacamole to black beans and more, you’ll find foods full of heart-healthy antioxidants, fiber and unsaturated fats. So, next time you’re at Costco, bring a list of these foods with you to stock up. They’re easy to incorporate throughout the day, from breakfast to your evening snack!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.High Cholesterol Facts.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: A review of the evidence and future directions.Nutrients. 2023;15(4):911. doi:10.3390/nu15040911Lichtenstein AH, Appel LJ, Vadiveloo M, et al.2021 dietary guidance to improve cardiovascular health: a scientific statement from the american heart association.Circulation. 2021;144(23). doi:10.1161/CIR.0000000000001031Joyce SA, Kamil A, Fleige L, Gahan CGM.The cholesterol-lowering effect of oats and oat beta glucan: Modes of action and potential role of bile acids and the microbiome.Front Nutr. 2019;6:171. doi:10.3389/fnut.2019.00171Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519National Institutes of Health. MedlinePlus.How to Lower Cholesterol with Diet.American Heart Association.Are you getting enough omega-3 fatty acids?Krupa KN, Fritz K, Parmar M.Omega-3 fatty acids. In:StatPearls. StatPearls Publishing; 2024.National Institutes of Health. MedlinePlus.Soy.Bahari H, Rezaiian F, Goudarzi K, et al.The effects of pomegranate consumption on lipid profile in adults: A systematic review and meta-analysis.J Funct Foods. 2023;108:105727. doi:10.1016/j.jff.2023.105727Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in us adults.JAHA. 2022;11(7):e024014. doi:10.1161/JAHA.121.024014Lichtenstein AH, Kris-Etherton PM, Petersen KS, et al.Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial.J Am Heart Assoc. 2022;11(14):e025657. doi:10.1161/JAHA.122.025657American Heart Association.Cooking to Lower Cholesterol.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.High Cholesterol Facts.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: A review of the evidence and future directions.Nutrients. 2023;15(4):911. doi:10.3390/nu15040911Lichtenstein AH, Appel LJ, Vadiveloo M, et al.2021 dietary guidance to improve cardiovascular health: a scientific statement from the american heart association.Circulation. 2021;144(23). doi:10.1161/CIR.0000000000001031Joyce SA, Kamil A, Fleige L, Gahan CGM.The cholesterol-lowering effect of oats and oat beta glucan: Modes of action and potential role of bile acids and the microbiome.Front Nutr. 2019;6:171. doi:10.3389/fnut.2019.00171Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519National Institutes of Health. MedlinePlus.How to Lower Cholesterol with Diet.American Heart Association.Are you getting enough omega-3 fatty acids?Krupa KN, Fritz K, Parmar M.Omega-3 fatty acids. In:StatPearls. StatPearls Publishing; 2024.National Institutes of Health. MedlinePlus.Soy.Bahari H, Rezaiian F, Goudarzi K, et al.The effects of pomegranate consumption on lipid profile in adults: A systematic review and meta-analysis.J Funct Foods. 2023;108:105727. doi:10.1016/j.jff.2023.105727Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in us adults.JAHA. 2022;11(7):e024014. doi:10.1161/JAHA.121.024014Lichtenstein AH, Kris-Etherton PM, Petersen KS, et al.Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial.J Am Heart Assoc. 2022;11(14):e025657. doi:10.1161/JAHA.122.025657American Heart Association.Cooking to Lower Cholesterol.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.High Cholesterol Facts.Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: A review of the evidence and future directions.Nutrients. 2023;15(4):911. doi:10.3390/nu15040911Lichtenstein AH, Appel LJ, Vadiveloo M, et al.2021 dietary guidance to improve cardiovascular health: a scientific statement from the american heart association.Circulation. 2021;144(23). doi:10.1161/CIR.0000000000001031Joyce SA, Kamil A, Fleige L, Gahan CGM.The cholesterol-lowering effect of oats and oat beta glucan: Modes of action and potential role of bile acids and the microbiome.Front Nutr. 2019;6:171. doi:10.3389/fnut.2019.00171Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519National Institutes of Health. MedlinePlus.How to Lower Cholesterol with Diet.American Heart Association.Are you getting enough omega-3 fatty acids?Krupa KN, Fritz K, Parmar M.Omega-3 fatty acids. In:StatPearls. StatPearls Publishing; 2024.National Institutes of Health. MedlinePlus.Soy.Bahari H, Rezaiian F, Goudarzi K, et al.The effects of pomegranate consumption on lipid profile in adults: A systematic review and meta-analysis.J Funct Foods. 2023;108:105727. doi:10.1016/j.jff.2023.105727Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in us adults.JAHA. 2022;11(7):e024014. doi:10.1161/JAHA.121.024014Lichtenstein AH, Kris-Etherton PM, Petersen KS, et al.Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial.J Am Heart Assoc. 2022;11(14):e025657. doi:10.1161/JAHA.122.025657American Heart Association.Cooking to Lower Cholesterol.
Centers for Disease Control and Prevention.High Cholesterol Facts.
Centers for Disease Control and Prevention.Risk Factors for High Cholesterol.
Glenn AJ, Aune D, Freisling H, et al.Nuts and cardiovascular disease outcomes: A review of the evidence and future directions.Nutrients. 2023;15(4):911. doi:10.3390/nu15040911
Lichtenstein AH, Appel LJ, Vadiveloo M, et al.2021 dietary guidance to improve cardiovascular health: a scientific statement from the american heart association.Circulation. 2021;144(23). doi:10.1161/CIR.0000000000001031
Joyce SA, Kamil A, Fleige L, Gahan CGM.The cholesterol-lowering effect of oats and oat beta glucan: Modes of action and potential role of bile acids and the microbiome.Front Nutr. 2019;6:171. doi:10.3389/fnut.2019.00171
Mullins AP, Arjmandi BH.Health benefits of plant-based nutrition: Focus on beans in cardiometabolic diseases.Nutrients. 2021;13(2):519. doi:10.3390/nu13020519
National Institutes of Health. MedlinePlus.How to Lower Cholesterol with Diet.
American Heart Association.Are you getting enough omega-3 fatty acids?
Krupa KN, Fritz K, Parmar M.Omega-3 fatty acids. In:StatPearls. StatPearls Publishing; 2024.
National Institutes of Health. MedlinePlus.Soy.
Bahari H, Rezaiian F, Goudarzi K, et al.The effects of pomegranate consumption on lipid profile in adults: A systematic review and meta-analysis.J Funct Foods. 2023;108:105727. doi:10.1016/j.jff.2023.105727
Pacheco LS, Li Y, Rimm EB, et al.Avocado consumption and risk of cardiovascular disease in us adults.JAHA. 2022;11(7):e024014. doi:10.1161/JAHA.121.024014
Lichtenstein AH, Kris-Etherton PM, Petersen KS, et al.Effect of incorporating 1 avocado per day versus habitual diet on visceral adiposity: A randomized trial.J Am Heart Assoc. 2022;11(14):e025657. doi:10.1161/JAHA.122.025657
American Heart Association.Cooking to Lower Cholesterol.
