Here are the top 10 foods (not in any order) to lower
cholesterol.
1. Oatmeal
Having a bowl of oatmeal for breakfast daily is
another easy way to lower your high cholesterol level. The high soluble fiber
content in oatmeal helps lower LDL.
It reduces the absorption of cholesterol into your
bloodstream. Fiber also fills you up quickly and helps you avoid mindless
eating.
In addition, eating oats regularly is associated
with a reduced risk of cardiovascular disease and Type 2 diabetes.
·
Eat a bowl of oatmeal for breakfast
daily.
·
You can also add oatmeal to smoothies
or use it in baked goods.
2. Almonds
The heart-healthy monounsaturated fats,
polyunsaturated fats and fiber in almonds help raise good HDL cholesterol and
reduce the bad LDL levels.
A 2011 study published in Nutrition Review found
that consumption of tree nuts like almonds help reduce LDL cholesterol, a
primary target for coronary disease prevention, by 3 to 19 percent.
In addition, a 2015 study published in the Journal
of American Heart Association states that daily almond consumption may be a
simple dietary strategy to prevent the onset of cardio-metabolic diseases.
Almonds are a great snack or topping
for salads, cereal and yogurt. Eat a
handful of almonds a day and remember moderation is
key. Other nuts and seeds such as walnuts and flaxseeds are also beneficial for
reducing blood cholesterol levels.
3. Orange Juice
Sweet, tangy and juicy oranges are another food
that has cholesterol-lowering properties.
In a 2000 study published in the American Society
for Clinical Nutrition journal, researchers found that orange juice improves
blood lipid profiles in people who have hypercholesterolemia. This happens due
to the presence of vitamin C, folate and flavonoids like hesperidin in oranges.
·
Drink 2 to 3 cups of orange juice
daily. Freshly extracted juice is a good option. You can also drink plant
sterol-fortified orange juice. Phytosterols also help lower total cholesterol
to some extent.
·
Alternatively, you can eat a few oranges
daily.
4. Salmon
The omega-3 fatty acids called EPA and DHA found in
salmon provide protection against high cholesterol. It helps lower
triglycerides and boosts good HDL cholesterol slightly, thus lowering the risk
of heart disease.
In addition, salmon is low in cholesterol and
saturated fat.
·
Eat at least 2 servings of salmon each
week. Baked and grilled salmon are the best options. A serving of salmon is
about 2 to 3 ounces.
·
You can even take fish oil supplements
after consulting your doctor.
5. Soybeans and Soy Products
Soybeans and other soy products offer a
complete plant-based protein that is great for those who suffer from high cholesterol.
Although soy may not lower total cholesterol to a
great extent, it can still lower bad LDL cholesterol. This high-protein food
contains high levels of polyunsaturated fats, fiber, vitamins and minerals as
well as low levels of saturated fat.
A study published in 2011 in the Journal of
American College of Nutrition found that eating 1 to 2 servings (15 to 30
grams) of soy protein daily has a significant impact on serum lipoprotein risk
factors for coronary heart disease.
To help lower your cholesterol, include more
soybean, tofu, soy flour, edamame and enriched soy milk in your diet.
6. Green Tea
Drinking a few cups of green tea daily is one of
simplest ways to reduce total and LDL cholesterol levels. Green tea intake
lowers fasting serum total and LDL cholesterol in adults, according to a 2011
meta-analysis of 14 randomized controlled trials that was published in the
American Journal of Clinical Nutrition.
There are several compounds in green tea that
prevent the absorption of cholesterol in the digestive tract and aid in its
excretion.
In addition, this healthy beverage prevents plaque
buildup in the arteries and reduces the risk of having a heart attack or
stroke.
·
Drink 3 to 4 cups of green tea (hot or
iced) daily.
·
You can also take green tea
supplements, after consulting your doctor.
7. Olive Oil
Olive oil is
high in monounsaturated fat that helps lower bad LDL cholesterol levels. This
is turn lowers the risk of heart disease and stroke. In addition, it is rich in
vitamin E, an antioxidant that is good
for your heart and overall health.
Use 2 tablespoons of extra-virgin olive oil daily as a replacement
for less healthy oils. You can use this oil to sauté vegetables, make salad
dressing or as a dip for bread.
Note: As olive oil is high in calories, avoid excessive use.
8. Avocados
Avocados are a good source of monounsaturated fats that can help
reduce LDL levels in people who are overweight or obese. Monounsaturated fats
also help raise HDL levels. Avocados also contain plant sterols that have
cholesterol-lowering properties.
In addition, they are rich in protein, fiber, B-complex vitamins,
vitamin K and several minerals that are good for your overall health.
Eat an avocado daily. You can add avocado slices to salads and
sandwiches or eat them as a side dish.
9. Garlic
Garlic is another food that can help reduce high
cholesterol. In addition, it prevents blood clots, reduces blood pressure and
protects against heart disease.
According to a 2013 press release from the National
Institute of Integrative Medicine, garlic extract is a safe and effective
alternative to pharmaceutical blood pressure and cholesterol-lowering
medications for many people.
·
Eat 2 to 3 raw garlic cloves on an
empty stomach daily.
·
Use fresh garlic in your salad
dressings and in cooking many types of dishes, soups and stews.
·
You can take garlic supplements after
consulting your doctor for the correct dosage.
10. Dark Chocolate
Dark chocolate can also effectively reduce bad
cholesterol and improve the level of good cholesterol in the blood.
According to a 2013 study published in the American
Journal of Clinical Nutrition, the component theobromine in dark chocolate is
mainly responsible for its HDL cholesterol-raising effect.
The high level of antioxidants and flavonoids in
dark chocolate prevent blood platelets from sticking together and keep the
arteries unclogged. This in turn reduces the risk of heart attacks or strokes.
Eat 1 or 2 small pieces of dark chocolate with at
least 60 percent cocoa on a regular basis.
MORE Tips
·
Strive to maintain a healthy weight.
·
Quit smoking.
·
Exercise for at least 30 minutes, 5
days a week.
·
Avoid alcohol. If you drink, do so in
moderation.
·
Eat a diet low in saturated fats.
·
Avoid fried or fatty foods and
excessive carbohydrates and processed sugars.
·
Avoid foods that contribute to bad
cholesterol, such as red meat, full-fat dairy products, egg yolks and processed
foods.
Resources:
http://www.cdc.gov/cholesterol/what_you_can_do.htm
http://www.niim.com.au/news/garlic-supplements-reduce-high-cholesterol-and-decrease-risk-heart-disease
http://www.ncbi.nlm.nih.gov/pubmed/16484567
http://ajcn.nutrition.org/content/72/5/1095.long
http://www.ncbi.nlm.nih.gov/pubmed/21730216
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330049/
http://www.ncbi.nlm.nih.gov/pubmed/21457263
http://ajcn.nutrition.org/content/94/2/601.long
http://www.ncbi.nlm.nih.gov/pubmed/23595874
http://www.cdc.gov/cholesterol/what_you_can_do.htm
http://www.niim.com.au/news/garlic-supplements-reduce-high-cholesterol-and-decrease-risk-heart-disease
http://www.ncbi.nlm.nih.gov/pubmed/16484567
http://ajcn.nutrition.org/content/72/5/1095.long
http://www.ncbi.nlm.nih.gov/pubmed/21730216
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330049/
http://www.ncbi.nlm.nih.gov/pubmed/21457263
http://ajcn.nutrition.org/content/94/2/601.long
http://www.ncbi.nlm.nih.gov/pubmed/23595874
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