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Foods to Lower Your Cholesterol Naturally

Foods to Lower Your Cholesterol Naturally

Cholesterol is a waxy, fat-like substance produced by the liver and distributed in the blood tissues. The human body can generate the required amount of blood cholesterol. However, the prevalence of poor diet, lack of physical activities, smoking, age, and genetics are increasing cholesterol levels. 

Incorporating some healthy foods can help you reduce your cholesterol naturally. Of course, you should simultaneously work on eating a healthy diet and maintaining a healthy weight. Do not stop your cholesterol medicine without checking with your doctor.

Foods to Lower Your Cholesterol Naturally

Here are 10 effective  foods to eat to lower cholesterol levels naturally:

1. Leafy Greens

Leafy greens, a natural form of ‘low cholesterol food’, must be in your diet. Green vegetables, particularly the darker ones like spinach, kale, and collard greens, act as superfoods for cholesterol patients. 

Leafy greens are a high source of soluble fibre that binds to cholesterol and thus flushes it out of the body. They are high in vitamin K, folate, and magnesium, which indirectly influence cholesterol. 

Besides that, antioxidants, particularly lutein, can prevent cholesterol formation in the arteries. 

2. Cruciferous vegetables

Cruciferous vegetables contain glucosinolates, which help reduce LDL, or bad cholesterol. Incorporating broccoli, cabbage, cauliflower, turnips, radish, and Brussels sprouts can be beneficial for those with high cholesterol levels. 

Cruciferous vegetables are also rich in fibre. Consuming them regularly may modify plasma lipid and cholesterol profiles as well. This group of vegetables are also a rich source of minerals, vitamins and protein.

3. Beans

Beans are an excellent choice for those looking to lower their cholesterol levels naturally. As a low-cholesterol food, beans reduce cholesterol absorption into the bloodstream. Beans, like red beans, white beans or navy beans, are rich in fiber. In the stomach, a gel-like substance attaches with cholesterol and bile acids and flushes them from the body.

4. Oats

Oats are the best option for ‘low cholesterol food’. They are a whole grain (like barley, quinoa, etc.) and the best source of soluble fibre. Consuming a bowl of oatmeal regularly as breakfast can naturally lower your cholesterol. The presence of soluble fiber beta-glucan in these grains prevents cholesterol absorption into the bloodstream.

Regular consumption of oats also helps with weight management, blood sugar control, and overall heart health. 

5. Barley

Like Oats, Barley is another food to eat to lower cholesterol. Barley is rich in beta-glucan (a type of soluble fibre), which makes it a superfood for cholesterol patients. Beta-glucan is a heart-healthy fibre that prevents cholesterol and fat from absorbing into the bloodstream.

Barley is a heart-healthy whole grain that can be incorporated into chapatti, breads, soups, stews, and other dishes.

6. Legumes

Certain Legumes, including lentils, peas, and chickpeas, are known to lower cholesterol if consumed regularly. They are a good source of plant-based protein, and consuming 

7. Nuts

Nuts have long been known as good cholesterol foods. Nuts, like walnuts and almonds, can lower LDL cholesterol and improve overall heart health. These superfoods are packed with fibre, plant sterols, and healthy fats, making them a heart-healthy snack.

Consuming a small handful of nuts regularly can protect you in numerous ways. Pistachios, in addition to walnuts and almonds, are also a good addition. 

8. Fruits and Berries

Fibre plays a crucial role in lowering LDL, aka bad cholesterol; therefore, it is recommended that you consume fruits regularly. Fruits like apples, oranges, grapes etc can be your go-to snacks when trying to lower cholesterol naturally. 

Another magical fruit to eat to lower cholesterol is berries. Berries, including strawberries, blueberries, blackberries, etc., contain tiny seeds and thus more fibre than many fruits. Berries are also a good source of antioxidants, and consuming a handful regularly can improve heart health. However, prefer fresh fruits rather than dried fruits which are rich source of calories and fructose. instead Enjoy seasonal and locally available fruits in your diet.

9. Fatty Fish

Fatty fish like salmon, mackerel, sardines, and trout are rich in healthy fats. Being a good source of healthy fats like omega-3 fatty acids, fatty fish lower triglycerides and improve good cholesterol levels. 

Consuming fatty fish regularly also prevents the risks of abnormal heart rhythms.

Wrapping up…

High cholesterol levels increase the risks of stroke, heart disease and other health complications. Individuals with deranged lipid profile (high cholesterol/ High LDL (Low density lipoprotein)/ High TG (Triglyceride)/ low HDL (High density lipoprotein) must consult the doctor/ cardiologist and dietician at your nearest tertiary care hospital and take immediate attention.

Ms. Sandhya Pandey
Dietetics and Nutrition
Meet The Doctor
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