According to many studies, barley, carrots, apple pectin, chia seeds, and blueberries may help lower cholesterol by binding with bile acids in the digestive system, which are then eliminated through the bowel. Other foods that can help lower cholesterol include apples, artichokes, broccoli, cabbage, chili peppers, citrus fruits, dandelion greens, grapefruit, green leafy vegetables, lemon, lime, melons, onions, seaweed, soybeans, spinach, sweet potato and turnip. The foods work by improving liver function so the liver can more easily breakdown fatty deposits or because they are high in a fiber called pectin, which binds with cholesterol and carries it out. of the body via the bowels. A daily minimum of five servings of fruits and vegetables, three servings of whole grain foods, and one serving of beans adds fiber in your body to lower cholesterol levels. You can lower your cholesterol with food and live happily.
Lower your cholesterol with food at home
A healthy and well balanced diet rich in fiber can help lower LDL or bad cholesterol level in your blood. Use these foods regularly to maintain a healthy balance of HDL cholesterol and have a heart healthy life.
according to a 2000 study published in the American journal of clinical Nutrition, taking an 8-ounce glass of fresh orange juice can increase your good cholesterol HDL by 21 percent and reduce your overall LDL to HDL ratio by 16 %.
Apple and apple sauce
Eat an apple a day to keep cholesterol levels in control. To lower your cholesterol, eat plenty of Applesauce. The pectin in applesauce binds to cholesterol in the digestive system, preventing it from entering the bloodstream_ where it adheres to artery walls. A 1987 study at the University of Florida showed that eating three tablespoons of pectin daily lowered LDL (“bad” cholesterol) levels by 10.8 percent and the ratio of LDL to HDL (“good’’ cholesterol) by 9.8 percent.
To lower your cholesterol, drink one-halfcup Grape juice every day. A 2006 study published in the American journal of clinical Nutrition showed that drinking one-half cup of grape juice can raise your “good” (HDL) cholesterol levels While simultaneously lowering bad LDL cholesterol levels after only three weeks.
Walnuts and almonds
To lower your cholesterol, eat half cup Baked Beans daily. A 2007 study at Arizona State University-Polytechnic showed that eating one-half cup of baked beans daily as part of a healthy diet significantly lowers total cholesterol concentrations by 5.6 percent and bad (LDL) cholestcrol by 5.4 percent. The high levels of soluble fiber in baked beans seem to reduce the absorption of cholesterol from the small intestine.
To lower your LDL (“bad” cholesterol) by 12 to 24 percent, eat one-and-a-half cups oatmeal every day. Rich in soluble fiber, oatmeal reduces the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases both your total and LDL cholesterol.
Using two tablespoons Extra Virgin Olive oil a day in place of other oils can lower your “bad” (LDL) cholesterol in just one week, leaving your “good” (HDL) cholesterol untouched or even raising it. To substitute olive oil for foods with higher saturated fats in your diet, mix it with vinegar as a salad dressing, saute vegetables in it, use it in place of margarine, or add it to a marinade.
Fish and Omega-3 fatty acids
Eat salmon, sardines, or tuna three times a week to add omega-3 fatty acids to your diet. The omega-3 oils actually lower your low-density lipoprotein (LDL), or “bad” cholesterol levels. The omega-3 fatty acids in fish can also reduce your blood pressure and lower your risk of developing blood clots.
Apple cider vinegar
Take two teaspoons Apple Cider Vinegar daily in a glass of water or juice to lower your cholesterol. A 2011 study in japan, published in showed that apple cider vinegar lowered triglycerides and cholesterol in rats.
To lower your cholesterol, sprinkle one-half teaspoon of ground cinnamon on your cereal, oatmeal, yogurt, or other foods once a day. A 2003 study published in Diabetes Care showed that consuming roughly one-half teaspoon of cinnamon per day leads to dramatic improvements in blood sugar. overall cholesterol, LDL cholesterol, and triglycerides in people with type 2 diabetes.
Animal studies have shown that the Asian spice turmeric appears to lower cholesterol. Now studies are suggesting that turmeric has the same effect on humans. Scientists believe that curcumin, a powerful antioxidant component found in turmeric, prevents platelets from clumping together. Use this spice in the traditional way: Add 1/4 to 1/2 teaspoon of turmeric powder to rice, couscous, and bean dishes.
Psyllium seeds husk
To add fiber your diet—reducing the absorption of cholesterol into your bloodstream—take one serving of psyllium seeds husk with eight ounces of water at each meal. Psyllium seeds husk, is a natural dietary fiber originating from the psyllium plant, which when taken three times daily, can reduce LDL (“bad” cholesterol) by 7 pcrcent.
When compared to olive oil, replacing the saturated fat in your diet with canola oil results in lower LDL cholesterol levels. Rich in alpha—linolenic acid, canola oil is lower in both monounsaturated fat and saturated fat than olive oil. Like other vegetable oils, canola oil does have 125 calories per tablespoon.
To lower your cholesterol, eat two ounces Dark Chocolate Bar every day. A 2012 study at San Diego State University showed that eating dark chocolate lowers blood sugar levels and (LDL) cholesterol levels, while simultaneously raising “good“ (HDL) cholesterol levels.
(Before you start eating two ounces of chocolate daily, be aware that chocolate is high in saturated fats and calories.)
Peanuts and peanut butter
Eating a handful of peanuts daily or eating one tablespoon of peanut butter five times a week can reduce cholesterol. The monounsaturated fat in peanut butter can help lower total cholesterol. triglycerides. and LDL (or “bad” cholesterol). and raise HDL (or “good” cholesterol). according to numerous studies. Peanut butter also helps reduce inflammation in the body and boosts the health of blood vessels around the heart.
All Bran cereal
One cup of all bran cereal contains 20 grams of fiber. Adding fiber to your diet helps remove excess cholesterol from the body and helps prevent it from passing through the intestinal wall into the bloodstream
Add more onions to your diet. They contain a powerful antioxidant called quereetin, which helps prevent LDL from accumulating in the arteries. In addition, the sulfur compounds in onions raise levels of beneficial HDL. Eating half of a raw onion a day may raise HDL as much as 30 percent.
All unions are helpful, but red and yellow Onions contain the highest levels of other antioxidant called flavonoids.
Colorful fruits and vegetables
The next time you’re in the produce section at the supermarket, make colorful choices: Fruits and vegetables with red, orange and yellow hues are all rich in carotenoids, plant pigments that make cholesterol less likely to stick to artery walls.
Carotenoid-rich foods include tomatoes, red peppers, sweet potatoes, and watermelon, among others. Studies find those who got at least 5 to 9 servings of fruits and vegetables a day and get the most carotenoids—are less likely to develop heart disease than those who get smaller amounts.
Cook with garlic. It‘s loaded with sulfur compounds that may lower blood pressure and cholesterol and reduce the tendency of platelets—cell-like structures in blood— to form clots. There’s even some evidence that garlic may reverse existing cholesterol buildup. Opt for fresh garlic instead of garlic tablets.