In our earlier article we have written details about cholesterol. Uncontrolled high cholesterol number is not always desirable. Some foods help to lower high LDL or bad cholesterol naturally. And some other helps to raise HDL or good cholesterol and with that way improves overall cholesterol number. Here we are picking up the best foods to lower high cholesterol naturally. Inclusion of these foods in your diet will help you to lower cholesterol naturally.
10 best foods to lower high cholesterol naturally
Also read amazing benefits of vitamin B5 or Pantethine in reducing cholesterol.
Dark Leafy Greens
Dark leafy green vegetables usually loaded with vitamin A, C and K have anti inflammatory properties. Bile acids have been known for facilitating and absorption of lipid in the small intestine and regulation of cholesterol. It enhance bile acid binding in body and help to eliminate cholesterol in feces. Steam cooked vegetables significantly improves bile acid binding capacity. (1)
However cruciferous vegetables also contain goitrogenic compound that negatively affect the thyroid function. Also read how to reduce goitrogens in cruciferous vegetables for thyroid health.
Whole walnut and almonds have some positive effects on lowering LDL. Consumption of tree nuts has shown to lower LDL (Low Density Lipoprotein) cholesterol by 3-19%. Almond contains unsaturated fatty acid, fiber, plant protein and has a consistent LDL cholesterol lowering effect in individual with high LDL cholesterol and diabetes as well as healthy individual.(2)Consumption of handful of water socked almond on daily basis in a controlled manner has many health benefits.
Unfermented green tea
Green tea has antioxidant properties which inhibits oxidation of LDL Cholesterol and prevent development of atherosclerosis in artery wall.(3)Atherosclerosis is the process of accumulation of fats, cholesterols, triglyceride and other substance in the artery wall and clogging and hardening of blood vessel. Clogged and harden blood vessel may further lead to interruption of blood flow and can cause heart attack or stroke. However tea itself is a stimulant and should be used with limitation.
Also read about top adaptogenic herbs and tea to manage stress and sleep.
Gluten free whole grain
Whole grains with soluble fiber are known for lowering cholesterol. However some grains such as barley, wheat contain gluten. Gluten is a digestible protein and known for creating health hazard and also promote inflammation. That’s why you should always avoid food that contains gluten. Quinoa, buckwheat, amaranth, gluten free oats are free from gluten . Whole oats contain more soluble fiber called as beta glucan than other grains. Beta glucan dissolves inside the digestive tract and form thick gel like substance. It binds excessive cholesterol along with other waste product and prevents body to absorb cholesterol and finally comes out from the body along with other waste product. (4)Beta glucan in diet helps to lower LDL cholesterol and Total cholesterol. (5)Adding oats to morning breakfast or snacks is a good choice. Barley also posses beta glucan but may contain gluten individual who is sensitive to gluten should avoid barley.
Also read why you need to aware of gluten, FODMAPs, is there any overlapping.
Garlic has powerful antioxidant profile. Oxidation of LDL plays an important rule in progression of atherosclerosis in artery wall. Oxidized LDL, but not native LDL promotes vascular dysfunction and contributing to atherogenesis i.e. formation of abnormal lipid or fatty masses in the artery wall. With its antioxidant property garlic suppresses LDL oxidation and prevents hardening and narrowing blood vessel.(6 7) Thus garlic helps to protect your body from free radicals, prevents blood clotting and has many other health beneficial effects.
Study suggests that garlic with doses of 0.1 or 0.25 g / kg body weight/day is safe.(8) You may take two to three garlic cloves with food on daily basis.
Fruits such as berries, grapes, apples and some other citrus fruits containing soluble fiber pectin helps in lowering LDL cholesterol. (9)
Virgin Olive Oil
Phenolic compound present in olive oil has strong antioxidant property. Virgin olive oil with high phenolic content was found as effective in preventing in LDL oxidation and rising good HDL cholesterol.(9)You must know that some compounds of olive oil are heat and sunlight sensitive and may lose its value when heated. That’s why virgin olive oil should be in opaque container, preferably organic and should be stored in cold place. You can use it for salad dressing for optimum benefits.
Also read what you should know before choosing your cooking oil.
Avocado contains desirable monounsaturated fatty acids, fiber, antioxidant, vitamins and minerals.(11) Inclusion of one avocado per day as part of a moderate‐fat, cholesterol‐lowering diet has additional benefits in lowering LDL cholesterol.(12)
Turmeric has antioxidant and anti inflammatory properties and offers protection from many diseases. In an another article we have written about inflammation and why you should very much aware about inflammation. Turmeric has a compound called curcumin and beneficial for lowering LDL cholesterol and triglycerides.(13)However the therapeutic potential of curcmin is highly degraded when heated.(14)To be benefited from curcumin, smaller quantity of turmeric can be consumed. However curcumin has poor oral bioavailability and not properly absorbed in the digestive system of human body. Adding smaller percentage of black pepper or piperine to turmeric enhances absorption of curcumin. (15) Percentage of curcumin may varies with source of turmeric. 1.4 g of turmeric extract in two divided doses daily can be taken for three month. (16) In our article we have written about well researched health benefits of turmeric or curcumin and home preparation of turmeric.
Beans with soluble fiber including Black beans, kidney beans, lentils, peas bind to LDL cholesterol and help to eliminate from body.
Good combination of food with soluble fiber and antioxidant may help in LDL lowering risk of high cholesterol and atherosclerosis. You can know more about antioxidant here. Need to be physically active and it is very important to avoid or control over following foods and habits:
- Refined Sugar
- Hydrogenated fats/Trans fat
- Processed foods/refined carbohydrates
- Alcohol and caffeine in controlled manner
- Genetically altered farm raised animal products
- Salt in controlled manner
Also read 8 lesser-known foods and factors that cause inflammation
and 13 powerful anti-inflammatory foods but lesser-known to protect your health
I hope this information will be you to identify best foods to lower high cholesterol naturally and foods which raises the number.
Disclaimer: Information provided here are generalized information for informational and entertainment purpose only, not intended to provide one to one health consultation or replace practice of a qualified practitioner. Different people may have different health condition and may have different reaction to the same food. Hence it has been advised to consult with health care provider before application of any of above information
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