8 Foods That Lower Cholesterol Naturally
If you’re eating the following eight foods that lower cholesterol then well done. If you feel that eating healthy means eating popcorn with a little less butter on it then maybe you should eat more of these foods.
It’s true that lowering your cholesterol could be as simple as eating something different in the morning. Changing your breakfast to something that involves two servings of oats can lower the LDL Cholesterol (bad cholesterol) by up to 5.3% in just 6 weeks. The key component of oats is beta-glucan, a substance that is able to absorb LDL and remove it from the body. You can even make the oats more fun and eat some delicious gingersnap.
2. Salmon and Other Fatty Fish
Omega-3 fats are one of the greatest natural health wonders there is. Omega-3 fatty acids have been shown to keep heart disease, dementia, and other diseases at bay. Now there is yet another health benefit to eating omega-3 fatty acids; they are great for reducing cholesterol. Research from the Loma Linda University shows us that swapping out saturated fats for omega-3 fats like the kind found in salmon, sardines and herring can increase good cholesterol levels by up to 4%.
While most people know tea as a drink that can fight cancer with antioxidants it’s also great to get rid of LDL cholesterol. The USDA performed research which showed that black tea could reduce blood lipids by up to 10% in just 3 weeks. These findings were discovered as part of a wider study looking into the effects of tea on coronary heart disease.
Beans really are great for your heart. Researchers at the Arizona State University Polytechnic found that putting half a cup of beans into your soup lowers cholesterol levels, including LDL, by up to 8%. The reason that beans are so effective at getting rid of cholesterol is all the fiber they contain. Fiber slows down the absorption of cholesterol and the best beans for fiber are black, kidney, and pinto beans. A serving of one of them will give you around a third of your fiber needs.
Yes, it’s true that chocolate can lower cholesterol. Chocolate is a powerful antioxidant that builds up HDL (good cholesterol) levels. A study published in 2007 in AJCN found that participants who were given cocoa powder had increases in HDL of up to 24% in 12 weeks; much higher than the 5% the control group had. Remember that if you’re eating chocolate the darker the better. Dark chocolate has three times as many antioxidants as milk chocolate. These antioxidants work to stop blood platelets from sticking together and can keep your arteries clean and clear.
As well as adding some flavor to just about anything garlic can be found on the list of foods that lowers cholesterol. Garlic also helps prevent blood clots, reduce blood pressure, and can help prevent infections. Research has also shown that garlic can stop the plaque that clogs your arteries before it has a chance to start by preventing cholesterol from sticking to the walls of your arteries. Try eating between 2 and 4 cloves of garlic a day to get these great benefits for yourself.
7. Olive Oil
Olive oil is one of the most common ingredients in the world and it can really help your health. It is filled with heart-healthy monosaturated fatty acids (MUFAs) which reduce LDL cholesterol and trim away at belly fat (1). Use olive oil to make salad dressings, marinate fish and chicken, and roast vegetables.
Avocados are another great source of those heart-healthy monosaturated fats. These fats can also increase levels of HDL while lowering LDL levels. They are also filled with the calorie-destroying beta-sitosterol; a plant-based fat that reduces the amount of cholesterol your body absorbs from food. As avocados tend to be a little high in calories and fat (300 calories and 30g of fat per avocado) eat them in moderation.