10 Foods that Lower Cholesterol Naturally

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10 Foods that Lower Cholesterol Naturally. Graphic © herbshealthhappiness.com. Photos – Pixabay (PD)

1. Garlic: Garlic is beneficial in lowering cholesterol in the body and may have benefits for those with high blood pressure. Science has suggested that it may be a helpful ingredient with regard to heart disease prevention. [1]

2. Avocado: Avocado is a heart-healthy food as it has no cholesterol. Polyunsaturated and monosaturated fats found in avocado may help lower blood cholesterol levels.

3. Fatty Fish: Fatty fish such as salmon, tuna, mackerel, and trout are a must for a heart-healthy diet as they are full of omega-3 fatty acids and contain good fats instead of bad fats found in other types of meat or processed oils. [2]

4. Oats: Oats contain a high amount of soluble fiber that lowers the low-density cholesterol or bad cholesterol from the body. They also contain soluble fibers that reduce the absorption of cholesterol into the bloodstream.

5. Red Wine: Red wine is rich in polyphenol antioxidants that lower low-density cholesterol levels (bad cholesterol). It can also raise the level of good fats to 5 to 15%.

6. Tea: Both black and green tea have been found by studies to be effective in lowering cholesterol levels. Catechins, a type of antioxidant found in tea is responsible for lowering cholesterol. [3]

7. Spinach: Spinach has a high amount of cholesterol-lowering fiber in it, with almost 6 grams per cup. Both frozen and fresh has the same amount of fiber and nutrient.

8. Chocolate: Chocolate significantly lowers oxidized low-density cholesterol and increases high-density cholesterol in the body. It also decreases risk factors for heart diseases.

9. Walnuts: Walnuts have high levels of omega-3 fatty acids. They lower blood cholesterol levels and lower the risk of heart complications.

10. Olive Oil: Olive oil is high in monosaturated fatty acids which help lower ‘bad’ low-density cholesterol. They also have antioxidant and anti-inflammatory properties.

MORE INFO – 7 Little Known Facts About Cholesterol (And Statins) You Need To Know:
https://herbshealthhappiness.com/7-little-known-facts-about-cholesterol-and-statins-you-need-to-know/

References:

[1] Kwak, J.S., et al., Garlic powder intake and cardiovascular risk factors: a meta-analysis of randomized controlled clinical trials. Nutrition research and practice, 2014. 8(6): p. 644-654. https://europepmc.org/article/PMC/4252524

[2] Rajaram, S., et al., Walnuts and fatty fish influence different serum lipid fractions in normal to mildly hyperlipidemic individuals: a randomized controlled study. The American journal of clinical nutrition, 2009. 89(5): p. 1657S-1663S. https://academic.oup.com/ajcn/article/89/5/1657S/4596957

[3] Zheng, X.-X., et al., Green tea intake lowers fasting serum total and LDL cholesterol in adults: a meta-analysis of 14 randomized controlled trials. The American journal of clinical nutrition, 2011. 94(2): p. 601-610. https://academic.oup.com/ajcn/article/94/2/601/4597944

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