Some Foods Which Can Lower Your Cholesterol

Many foods contain good amount of antioxidants and fibers which help in controlling the LDL cholesterol levels in our body.

Following is a list of foods that can lower your cholesterol naturally.

Berries:

Several berries like cranberries and strawberries are very rich in antioxidants which help in reducing the heart disease.

Apples:

A recent research in Netherlands has amply shown that presence of phytochemicals in apples have good potential to reduce the risk of stroke or heart disease to 50 %. Eating two apples or 14 ounces of apple juice each day is beneficial.

Beans/ Legumes:

The presence of protein, fiber and many other essential compounds in lentils, legumes and beans can help in reducing the cholesterol, improvement of blood-vessel function and any blood clotting. They are also a rich source of folate which helps in keeping the homocysteine levels (responsible for heart disease) in control. Just one serving of legumes/ dried beans each day can help in reducing cholesterol by about 15 %.

Onions:

Eating half raw onion each day can raise the good cholesterol (HDL) by about 30 %.

Groundnuts:

Groundnuts are rich in vitamin E (a powerful antioxidant) which significantly reduces any risk of cancer and cardiovascular diseases.

Groundnuts also have high amounts of bioflavonoid resveratrol which improves the flow of blood flow to brain by about 20 %, thus reducing any risk of brain stroke. Similarly, by including groundnuts in your diet, you can reduce the cholesterol by about 15 %.

Green Vegetables:

Many green and leafy vegetables like fenugreek, broccoli and spinach have large amount of magnesium, antioxidants, calcium and iron which protects the heart from high LDL cholesterol.

Oats:

Oats contain large amounts of beta-glucans ( a soluble fiber). Consuming about a cup of well cooked oatmeal each day can decrease the LDL cholesterol levels.

Walnuts:

Walnuts contain good amounts of omega 3 fatty acids which help in reducing bad cholesterol (LDL cholesterol) and helps in preventing the formation of blood clots. Consumption of walnuts can reduce your cholesterol levels by 14 % and LDL cholesterol levels by about 17 %.

Olive oil:

Among all the cooking oils, olive oil has large amounts (about 70 %) of monounsaturated fats and antioxidants which assist in lowering the LDL cholesterol levels without causing any change in the HDL cholesterol levels.

Pistachios:

Eating about 66 gms of pistachios (in-shell), can greatly reduce the LDL cholesterol by about 8 % and the triglycerides by about 12 % as per the study conducted by Archive of Internal Medicine in May 2010.

Herbs:

Serpertine, terminalia arjuna, sida cordifolia, green tea and digitalis pupurea are heart friendly herbs and can be easily taken in the form of tea.

Psyllium husk:

Consumption of 5 to 14 gms of psyllium husk in our daily diet( low in cholesterol and saturated fats) can help in reducing the LDL cholesterol levels to a great extent.

Leave a Reply

Your email address will not be published. Required fields are marked *