Foods That Lower Your Cholesterol
Some foods can actively help to lower your cholesterol and they all work in different ways. Try to include these foods in your meals whenever you can:
1. Oats and barley
Eating whole grain foods reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fibre called ‘beta glucan’. Beta glucan helps to lower ‘bad’ LDL cholesterol in your blood2,3.
Tip: Flavoured oat products like ‘Quick Oats’ often contain added salt and/or sugar. Choose products that contain 100% oats as they’re closest to how theyre found in nature.
2. Vegetables and fruit
Eating a variety of colourful vegetables and fruit everyday can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fibre which helps to reduce the absorption of cholesterol and lower ‘bad’ LDL cholesterol in your blood.
Tip: Leave the skins on vegetables like pumpkin, kmara and carrot to maximise your intake of fibre. Use orange and lemon peel in dressings and sauces.
3. Foods rich in heart-healthy fats
Eating plenty of foods that contain heart-healthy mono and poly-unsaturated fats increases the levels of ‘good’ HDL cholesterol in your blood.
These foods contain heart-healthy fats.
- Vegetable oils and spreads
Eating these foods instead of foods high in saturated fat improves your cholesterol. Itll reduce your risk of heart disease too6.
4. Legumes and beans
6. Soy products
7. Plant sterols
What Causes Clogged Arteries
Are you at risk of having clogged arteries? Well, you are at risk if you have a sedentary lifestyle, dont exercise much, or if you have very little physical activity. Also, if you are a person who is living with obesity, you are at risk. If you smoke cigarettes or have high blood pressure, youre at risk. Having a high-fat diet, especially if its high in animal fats, trans fats, or saturated fats you are at risk of having clogged arteries. Other risk factors include having diabetes and a family history of atherosclerotic heart disease.
What Are Cholesterol Medications
Medicine favors in the first place the adaptation of an appropriate diet, the practice of regular physical activity, and the cessation of tobacco to achieve a normal cholesterol level.
There are situations where the prescription of anti-cholesterol drugs becomes essential, particularly following a cardiovascular incident .
There are two categories of lipid-lowering drugs:
fibrates which are the oldest drugs but have a modest effect on cholesterol
statins are more effective but also provide notable side effects like muscle cramps.
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Consider Plant Sterols And Stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol, they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.53 grams of plant sterols/stanols daily can reduce LDL concentration by 7.512%. Researchers said taking it with a main meal twice per day allows for optimal cholesterol-lowering .
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have suggested that plant sterols supplements and enriched foods may lower heart disease risk, but hard data is still lacking .
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and reduce LDL by up to 20%. They are not proven to reduce heart disease.
Lifestyle Changes To Lower Cholesterol
Heart-healthy lifestyle changes that can help you lower or control your cholesterol include:
- Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans fats that you eat. It recommends that you eat and drink only enough calories to stay at a healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan.
- Weight Management. If you are overweight, losing weight can help lower your LDL cholesterol. This is especially important for people with metabolic syndrome. Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL cholesterol levels, and being overweight with a large waist measurement .
- Physical Activity. Everyone should get regular physical activity .
- Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol.
- Quitting smoking.Quitting smoking can raise your HDL cholesterol. Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol.
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Home Remedy For Lower Cholesterol #2 Get More Vitamin C
As an antioxidant, vitamin C helps to reduce inflammation. A 2008 study showed a significant decrease in serum LDL cholesterol and tryglyceride concentrations with the supplementation of at least 500mg/d of vitamin C. Some good sources of vitamin C include:
- citrus fruits such as oranges, grapefruit, lemons and limes
- sweet bell peppers green or red
- cruciferous vegetables such as cabbage, cauliflower, broccoli and kale
- sweet potatoes
Eat Fewer Refined Grains Such As White Flour
Were a nation of white food eaters white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat.
Thats a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health.
In Harvard Universitys Nurses Health Study, for example, women who ate two to three servings of whole-grain products each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2
When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? Whats whole? What isnt?
The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is whole. If you see the word whole at the top of the list, its a good bet that what youre buying is in fact 100% whole grain, or close to it.
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Myth: Eating Foods With A Lot Of Cholesterol Will Not Make My Cholesterol Levels Go Up
Fact: It can be complicated. We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so its best to choose foods that are lower in saturated fats. Foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats.
Instead, aim to eat foods with plenty of fiber, such as oatmeal and beans, and healthy unsaturated fats, such as avocados, olive oil, and nuts. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
Talk with your health care provider about ways to manage your cholesterol. Learn more about medicines to lower cholesterol.
How To Lower Cholesterol Naturally In 28 Simple Steps
There are tons of natural remedies out there for how to lower cholesterol levels, often promising quick results with next to no effort required on your part. But while its true that there are tons of options to keep cholesterol levels in check, it can actually be as simple as swapping out a few foods in your diet for healthier options, switching up your workout routine or adding a supplement or two into the mix.
Ready to get started? Lets take a look at 28 simple methods for how to lower cholesterol and how it can impact your health.
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Myth: I Would Be Able To Feel It If I Had High Cholesterol
Fact: High cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too latewhen you have a heart attack or stroke. Thats why its so important to get your cholesterol levels checked at least every 5 years.1,2 Learn more about getting your cholesterol checked.
Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels.
Why It Is Important To Learn How To Lower Ldl Cholesterol
It is very important that you work on lowering LDL cholesterol levels in your body, as your LDL cholesterol is the stuff that will cause all the health issues.
While cholesterol is needed for regulating your hormones, strengthening the walls of your bodys cells, and many more functions, when it gets out of control all kinds of problems can set in.
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Can I Pass Fh To My Kids
If you inherited FH from one parent, theres a 50% chance youll pass it on to your children. If both of your parents passed the FH trait to you, your children will definitely have FH. Thats why its crucial to get children with a family history tested at an early age and begin cholesterol-reducing treatment for those with FH.
People with FH are usually not diagnosed until their 30s or 40s or later. Unfortunately, far too few are diagnosed as children. But early treatment can significantly impact a persons lifetime cardiovascular health by lowering their long-term exposure to high cholesterol levels, Martin advises. The treatment keeps their arteries healthier and prevents premature heart attacks and strokes.
Can My Diet Help My Cholesterol
Eating certain foods can help improve your cholesterol and overall heart health.
The best place to start is to eat a wide variety of plant foods. These include:
Eating plant foods will help you get a range of nutrients, heart-healthy fats and fibre. These all promote optimal heart health.
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Controlling Cholesterol Is Possible
Controlling cholesterol levels depends heavily on the type of food you eat. A healthy diet rich in fruits, vegetables, grains, and water can help to reduce bad cholesterol residue and, as a result, reduce the risks of suffering from more severe health problems.
We need to eliminate foods that are high in cholesterol and those that cause an accumulation of fat in the arteries from your diet in order to reduce cholesterol residue.
In addition to adopting good eating habits, there are some natural remedies that can help to control cholesterol residue and contribute to the elimination of fats and toxic substances present in the bloodstream.
Below, well share an excellent natural remedy made with garlic and lemonthat will help to clean your arteries and improve circulation.
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Tactics To Reduce Cholesterol Quickly
For most of us, there’s really no need to pack our medicine cabinets with pills to reduce cholesterol levels. Natural, lifestyle-based strategies have proven extraordinarily effective in reducing cholesterol quickly and permanently.
Get the top 5 food and fitness tips recommended by the doctors, dietitians, exercise experts, and other faculty at the Pritikin Longevity Center. Pritikin has been helping people lower cholesterol levels since 1975.
Did you know that for every 10% drop in your cholesterol level, your heart attack risk drops by 20% to 30%? Theres more good news: Most of us can reduce cholesterol quickly, and without the need for medications. Simple lifestyle strategies can be very powerful.
Thats what several studies on thousands following the Pritikin Program of diet and exercise have found. Within three weeks, people were able to lower their cholesterol levels on average 23%, which translates into a 46% to 69% drop in heart attack risk.1
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How High Is Too High
Very high HDL cholesterol levels not only don’t protect you more, but they might be harmful. In one study, people who had HDL cholesterol levels above 60 mg/dL were nearly 50% more likely to have a heart attack or die from heart disease than people whose HDL levels were between 41 and 60 mg/dL.
Why might higher HDL levels be harmful? Researchers don’t know for sure, but they have some ideas.
Very high HDL levels could slow the process of clearing LDL cholesterol from your arteries. When LDL cholesterol builds up in these blood vessels, it forms clumps called plaques that slow or block blood flow. Eventually a chunk of plaque can break free and form a clot, which could lead to a heart attack or stroke.
When Can I Eat Or Drink Again
As soon as your blood is taken, your fast is over. You might want to bring a snack and a drink with you so you can eat as soon as possible after the test.
American Academy for Clinical Chemistry: “Basic Metabolic Panel,” “Comprehensive Metabolic Panel,” “GGT,” “Glucose Tests,” “Iron Tests,” “Lipid Profile,” “Renal Function Panel,” “Vitamin B12 & Folate.”
British National Health Service: “Can I Eat and Drink Before Having a Blood Test?”
Crystal Moore, MD, PhD, FCAP, anatomical and clinical pathologist, Chesapeake, VA.
National Heart Lung and Blood Institute: “What Are Blood Tests?”
Nemours Foundation: “Blood Test: Comprehensive Metabolic Panel .”
Providence Laboratory Services : “Fasting Instructions.”
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Myth: I Cant Do Anything To Change My Cholesterol Levels
Fact: You can do many things to improve your cholesterol levels and keep them in a healthy range!
- Get tested at least every 5 years .1,2 Learn more about cholesterol screenings.
- Make healthy food choices. Limit foods high in saturated fats. Choose foods naturally high in fiber and unsaturated fats. Learn more about healthy diets and nutrition at CDCs nutrition, physical activity, and obesity website.
- Be active every day. The Physical Activity Guidelines for Americans recommends that adults get 150 to 300 minutes of moderate physical activity each week. Learn more about physical activity basics and tips.
- Dont smoke or use tobacco products. Smoking damages your blood vessels, speeds up the hardening of the arteries, and greatly increases your risk for heart disease. If you dont smoke, dont start. If you do smoke, quitting will lower your risk for heart disease. Learn more about tobacco use and ways to quit at CDCs smoking and tobacco use website.
- Talk with your health care provider about ways to manage your cholesterol if any medicines are given to you to manage your cholesterol, take them as they are prescribed. Learn more about medicines to lower cholesterol.
- Know your family history. If your parents or other immediate family members have high cholesterol, you probably should be tested more often. You could have a condition called familial hypercholesterolemia .
Home Remedy For Lower Cholesterol #14 Ditch Transfats Don’t Smoke And Eat Less Processed Food
What you shouldn’t eat is as important as what you should eat. The FDA has *finally* admitted that transfats are bad, after allowing them to dominate the market for years.
Of course, manufacturers are likely to come up with some other modified goobledegook that is equally as nasty.
When choosing fats , look for less processed options. As the saying goes, I trust cows more than chemists, which is why I eat butter.
Shop around the edges of the grocery store, and look for minimally processed items.
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How To Use Fenugreek Seeds For Cholesterol
- Take some leaves of fenugreek seeds and add them to your salad every day.
- You can also use these seeds as spices for various recipes.
- You can add the leaves of fenugreek seeds in your recipes as herbs.
Note- I recommend soaking the seeds overnight so that the bitter taste goes away.
The leaves of fenugreek are not bitter you can use them in whatever quantity you want. They come along with pleasing taste and aroma.
Treatment Reduces Risk Of Heart Attack By 60 To 90 Percent Reverses Arterial Plaque Buildup Antioxidant Vitamins Diminish Beneficial Effect
Treatment with a combination of statin and niacin can slash the risk of a fatal or non-fatal heart attack or hospitalization for chest pain by 70 percent among patients who are likely to suffer heart attacks and/or death from coronary heart disease, according to a study by University of Washington researchers in the Nov. 29 New England Journal of Medicine. Cardiovascular disease is the No. 1 killer in most industrialized countries.
The study also found that a mixture of antioxidant vitamins had no beneficial effect on cardiovascular outcomes.
The treatment that cut the risk for cardiovascular events combines two well-known ways of improving cardiac health: the use of a statin drug to lower levels of the bad cholesterol, LDL, and the use of niacin to boost levels of the good cholesterol, HDL. The study found that use of this combined treatment, in people with low levels of good HDL and average levels of bad LDL, could even reverse plaque buildup in the arteries.
At the start of the study and again after three years of treatment, doctors performed angiograms of the patients arteries. The angiograms, using computerized measurements, showed that in most of the patients who received the combination treatment, plaque buildup had actually decreased.
The study was funded by the National Heart, Lung, and Blood Institute .
Illustrations related to this story are available at:
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