7 Foods That Lower Cholesterol Naturally

Published 2 years ago  in Blogs
 

There are many variables that affect high cholesterol levels such as age, genetics, diet, weight and physical activity. When talking about lowering cholesterol levels, drug treatments are an option but mainly exercise and weight loss are a patients best options. In order to lower cholesterol levels naturally there are certain types of foods recommended with promising results as discussed below.

1.   Oats:

Oatmeal contains soluble fiber which can reduce the absorption of cholesterol in to your blood stream. Including 2 servings of oat meal in your breakfast meal can lower LDL cholesterol by 5.3% in 6 weeks.

2.   Oils:

Unlike other solid fats, the unsaturated fats in oil actually help lower cholesterol levels. Therefore food cooked in oil instead of butter is highly recommended!

3.   Nuts:

Nuts are rich in mono and polyunsaturated fatty acids. Eating one ounce of any kind of nuts daily for a month could potentially lower LDL cholesterol by 8-20%. Make sure the salts you eat are not coasted with salt or sugar.

4.   Fish:

Fish has high levels of omega 3 fatty acids which have been shown to ward off a number of diseases, including lowering LDL cholesterol by increasing HDL cholesterol.

5.   Spinach:

Fruits and vegetables in general are recommended for lowering cholesterol levels, however spinach in particular is recommended because it contains large amounts of luetin, a pigment shown to prevent the arteries from cholesterol accumulation.

6.   Margarine:

Switching to a brand of margarine which contains plant sterols is another way to try and lower cholesterol levels as studies have found that plant sterols reduce cholesterol absorption.

7.   Dark chocolate:

Dark chocolate in small amounts can actually be good for you as coca lowers LDL cholesterol and increases HDL cholesterol. Be careful however to not over indulge and note that this is only applicable to dark chocolate.

Tips:

Other tips to lower cholesterol levels include:

  • Limiting your intake of saturated fats, trans fats and dietary cholesterol
  • Losing as much excess weight as possible
  • Vigorous exercise (such as 20 minutes of walking) can help lower cholesterol levels.