Welcome to “What Foods Lower Cholesterol Naturally?”. Cholesterol is found in blood, in every human cell and in animal-based food. The soft waxy substance found in the food is known as dietary cholesterol. It is not found in fruits, vegetables, grains and beans. Although there is a lot of negative attention directed towards cholesterol, it is vital for normal function of the human body. The liver for example, needs cholesterol to make bile acids. Between the two dominant types of cholesterol, one can be good for your health.
Table of Contents
Good Cholesterol / Bad Cholesterol
Cholesterol can’t dissolve in blood, so it needs to get taken through the blood stream on lipoproteins to get to where it needs to go. The high density lipoproteins (HDL), which are made up of mostly protein, are considered “good”. The other major lipoprotein, which contains mostly cholesterol is known as LDL, or low density lipoprotein and is considered “bad”
Quick Cholesterol Ratio Guide
What Foods Lower Cholesterol Naturally?
Here is a list of foods that can help you lower cholesterol naturally.
Dark Chocolate
Starting the list with chocolate might be a brave move. Is it all downhill from here?
People who consume a substantial amount of cocoa powder and dark chocolate have smaller levels of LDL and approximately 4% higher levels of HDL cholesterol.
Nuts
A study in 2002 showed that people who ate 25 almonds a day for a month reduced their LDL cholesterol by 4% and raised their HDL by 5%. (Circulation, Sept 10, 2002).
Fiber
People have thrown different theories out there as to why fiber works to reduce cholesterol levels. From binding to cholesterol in digestive system so the cholesterol can’t absorb into the body, to simply taking the place of some higher cholesterol foods. So adding high-fiber food like beans, whole grains, vegetables and fruits to your diet each day can reduce your cholesterol by 20%. Black beans have a significant amount of fiber. Other high fiber beans worth checking out are:
- Lima beans
- kidney beans
- soybeans
- kidney beans
Omega-3 Rich Foods
Omega-3 helps lower a type of fat into the blood stream known as triglycerides. It may also help slow down plaque growth in the arteries.
Breads & Cereals
Homemade baked food can be beneficial at getting your cholesterol under control. Making food like
- Whole grain breads
- Hominy Grits
- Rice
- Pastas
Juice
Best juices to drink to help reduce cholesterol are:
- Tomato
- Orange
- Cranberry
Cheese and Milk
Sticking to low-fat milk and cheese can help. The best are low-fat cottage cheese, low-fat yogurt and skim milk.
Avocado
Avocado is a rich source monosaturated fats, vitamins and minerals are a very tasty way of lowering your cholesterol. A study showed that eating one a day can significantly reduce LDL levels in the participants. The study was done by the Journal of American Heart Association.
Tea
A study group of fifteen people, in 2003, showed that people drinking five cups a day cut their LDL cholesterol by 11% in just 3 weeks. Drinking a cup or two a day over a longer period should have a similar effect according to Joseph Judd, PhD. (USDA Study).
Honey
Honey can help slow down the oxidization of LDL cholesterol in human blood, reducing the chance on stroke or heart attack.
Fruit & Vegetables
Try to get at least 5 servings of fruit and vegetables a day. One of the easiest ways to lower cholesterol.
Olive Oil
A really good source of anti-oxidants, olive oil helps reduce LDL levels while leaving the HDL alone to help keep removing the LDL from your blood stream. Using 2 tablespoons of olive oil to replace butter or other fats every day can help reduce your LDL.
Ways to Lower Cholesterol Naturally
Extracts – foods lower cholesterol naturally.
Pantethine
Pantethine has shown in several clinical trials to be able to significantly lower LDL levels and improve your good HDL. Pantethine can be found naturally in:
- Vegetables
- Dairy
- Eggs ( Be careful with eggs. A large egg contains three quarters of the daily recommended daily limit of cholesterol. Plan to eat low cholesterol foods the rest of the day if eating eggs.)
- Meat
- Grains
- Yeast
- Salmon
- Liver
Artichoke Extract
Really great for your heart and in studies it has shown to reduce cholesterol by 18%. If you are interested in this product, check out:
Artichoke Extract 4000mg 200 Veggie caps (Non-GMO, Extract 4:1 & Gluten Free)Cynara Scolymus Leaf – Healthy Weight Management, Digestive Health & Antioxidant Protection
Policosanol
Made from sugar cane, a mix of different alcohols refined and isolated. Has been known to help with lowering cholesterol (LDL).
Chromium
A study published in the Journal of the American College of Nutrition concluded that chromium can significantly reduce cholesterol levels. Among the 300 patients, those who received chromium treatment had an average reduction of 20 points in their cholesterol. But don’t overdo it. You only need about 200 micro grams per day.
NOW Supplements, GTF (Glucose Tolerance Factor) Chromium 200 mcg, 250 Tablets
Beta-Glucan
Naturally found in mushrooms, yeast, oats and barley. Beneficial at lowering cholesterol.
Red Yeast Rice Extract
This helps reduce cholesterol mainly because it contains one of the statin drugs that help stop the production of cholesterol in the liver.
Red Yeast Rice Extract 1200mg – Citrinin Free Supplement – Vegetarian 120 Capsules – Arazo Nutrition
Beta Sitosterol
Beta-sitosterol is a plant product whose structure is similar to the cholesterol produced in our body. Therefore, the body cannot absorb it well. This malabsorption will “trick” your body into getting rid of the actual cholesterol, thereby reducing it.
Guggulipids
Guggul is an Indian herb that has been used for centuries. Studies have found that guggul can reduce cholesterol in some people by 14% to 27%. Guggul can also reduce the adhesion of platelets so that excessive clotting does not occur in the blood, thereby reducing the risk of heart attack and stroke.
Jiaogulan
This Asian herb targets heart disease. It removes unstable molecules that damage or destroy healthy cells, reduces the pressure in blood vessels, and reduces the production of harmful low-density lipoprotein cholesterol.
Natural Remedies that Can Help With Cholesterol
Other herbal products that can help with your cholesterol are:
Licorice extract
Yarrow
Holy Basil
Fenugreek seeds and leaves
Rosemary
Green Tea
Ginger
Exercise for Cholesterol
Anyone for Golf?
Now you have a good reason to go to that golf course. According to Michelle Stanton, fitness director at prevention.com, when 55 sedentary middle-aged men started playing golf two to three times a week for five months, their HDL improved by 5% and lowered their LDL by 4%.
Yoga
Yoga helps improve oxygen and blood flow through your body enabling it to remove toxins and waste more efficiently. Improving overall health and getting cholesterol levels where they need to be
Antioxidants
Eating foods high in antioxidants regularly is extremely important for your health. The antioxidants that are found in fruits and vegetables sacrifice their own electrons by putting themselves between the free radicals and healthy molecules protecting the body.
Foods High in Antioxidants:
Vitamin C:
- Broccoli
- Brussel sprouts
- Cantaloupe
- Cauliflower
- Grapefruit
- Capsicum
- Mangoes
- Papaya
- Oranges
- Mandarins
- Potatoes
- Watermelon
Vitamin E:
- Asparagus
- Kale
- Nuts
- Pumpkin Seeds
- Sunflower Seeds
- Sweet Potatoes
- Vegetable Oil
- Wheat germ
- Whole grain products
Beta – Carotene:
- Apricots
- Cantaloupe
- Carrots
- Mangoes
- Papaya
- Peaches
- Spinach
- Sweet Potatoes
- Tomatoes
- Yellow squash
Good Oils:
- Canola
- Olive oil
- Grapeseed oIl
- Flax seed oil
Conclusion
The more overall effort and commitment you make with your health. It can be extremely tricky for some people to get under control no matter what they do. Please seek professional medical advice about your health first before trying supplements etc, as some counter-act medications or you may be allergic for example. That concludes “What Foods Lower Cholesterol Naturally?”. I hope you have found something in here that is suitable for you.
Thanks for reading
Anthony