9 Foods That Will Help You Naturally Lower Your Cholesterol

Author: Karen Lennox Time for reading: ~2 minutes Last Updated: August 08, 2022

In this article, learn more about 9 Foods That Will Help You Naturally Lower Your Cholesterol. 9 foods that will help you naturally lower your cholesterol.

High cholesterol is a problem that affects a huge number of people around the world. It is associated with an increased risk of cardiovascular disease, stroke and impaired blood circulation. Cholesterol is naturally formed by the liver, but can accumulate if you eat a lot of foods rich in fat and cholesterol.

There are various medications you can use to lower bad cholesterol, but experts recommend changing your lifestyle by including more healthy foods and exercise in your daily routine.

Reducing the consumption of foods with high cholesterol levels, such as fried foods, desserts, fatty meats, is a good start in lowering cholesterol.

And here are 9 more foods that can help you:

1. Oatmeal

Consuming 5-10 grams of fiber a day can help reduce bad cholesterol. These fibers are not absorbed by the body and thus bind to cholesterol in the blood and help remove it from the body. Oats deliver about 2 grams of fiber per half cup of oatmeal.

Oatmeal can be eaten for breakfast or in various pastries.

2. Oily fish

Aim to eat at least twice a week about 120 grams of oily fish, such as salmon, mackerel or herring. The omega-3 fatty acids in fish help lower triglycerides, a type of cholesterol-like fat found in the blood that can cause hardening of the arteries.

3. Nuts

Regular consumption of nuts, such as walnuts, almonds, pistachios, is associated with lowering bad cholesterol. The reason is the high content of omega-3, fiber and vitamin E. Watch the portions of nuts you eat, as they are high in calories.

4. Green tea

According to a study conducted by Japanese scientists, those who drink more than 5 cups of green tea a day reduce the risk of stroke and heart attack by 26%. Experts suggest that the reason for this is that the drink is rich in catechins, which have been shown to interfere with the production of cholesterol and block its absorption.

5. Legumes (lentils and beans)

Consuming half a cup of beans or lentils can lower bad cholesterol levels by 5% in 6 weeks, according to a study. Like oats, legumes are rich in fiber, which helps lower cholesterol.

6. Dark chocolate

A British study shows that regular consumption of cocoa lowers LDL cholesterol and raises HDL cholesterol (the good cholesterol that prevents plaque buildup in the arteries). Dark chocolate is a great source of cocoa, rich in beneficial compounds with antioxidant properties. Stick to chocolate that has a minimum of 70% cocoa.

7. Green leafy vegetables

Leafy vegetables help the liver burn more fat, which in turn lowers cholesterol. For the best effect, choose lightly stewed vegetables over raw ones.

8. Avocado

Thanks to fiber and monounsaturated fats, avocados can help lower total cholesterol by 18%, LDL cholesterol by 16% and triglycerides by 27%. Use avocados instead of foods that contain less healthy fats.

9. Apples

Apples are one of the best sources of pectin - a type of fiber that has been shown to lower LDL cholesterol. They are full of antioxidants and polyphenols that help reduce inflammation and clog arteries.

9 Foods That Will Help You Naturally Lower Your Cholesterol

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