Cholesterol has been taking up the health edge since always. And this is because people are not much aware of the food types that should be avoided and added for maintaining adequate cholesterol levels. However, using medications to control cholesterol levels is not a great choice, as it can be quickly done by adding up foods to reduce cholesterol.
So, here we have built a helpful list of foods to lower cholesterol, and some may also initiate HDL cholesterol in the body.
15 Foods to Lower Cholesterol
Avocado contains moderate fats, which helps in lowering cholesterol levels. It also improves cardiovascular disease risks by only reducing LDL cholesterol and maintaining HDL cholesterol.
2. Fatty Fish
Omega-3 fats have essential polyunsaturated fats, primarily found in fatty fishes like salmon, sardines, and mackerel. They are enriched with anti-inflammatory properties that give many heart benefits.
Also Read: Good and Bad Cholesterol
Nuts are exceptionally nutritional, and that’s why they are another excellent foods to bad cholesterol. They are high in monosaturated fats & omega-3 fatty acids that are good for the heart.
Some studies have initiated that oat improves blood cholesterol levels after a short period. However, oats have soluble fiber, which potentially decreases LDL cholesterol.
According to few types of research, it is concluded that barley contains beta-glucan, a variety of soluble dietary fiber that significantly reduces the bad cholesterols from the body.
6. Fruits & Berries
There are many fruits to lower cholesterol levels. Because fruits are rich in soluble fiber that plays a significant role in lowering cholesterol. The antioxidant and anti-inflammatory elements of fruits help in preventing heart diseases and other chronic diseases.
Also Read: Heart Healthy Foods
7. Dark Chocolate & Cocoa
Flavonoid compound in cocoa & dark chocolate also seems to lower the bad cholesterol levels and blood pressure. However, cocoa has sugar elements as well, which is not favorable for heart health.
8. Soy Foods
Soy is another best food to lower cholesterol levels in the human body. However, soybeans are just a type of legume that benefits the heart. Soy products are good to know in lowering bad cholesterol and increasing good cholesterol, respectively.
Legumes are rich in fiber, proteins, and minerals, which lowers the risk of heart diseases, reduces cholesterol, decreases blood sugar levels, and increases healthy gut bacteria.
Lentils are rich in fiber, which prevents the body from absorbing cholesterol into the bloodstream. Overweight and diabetic people can reduce cholesterol more quickly by consuming lentils. It evenly sprouts good cholesterol also.
Also Read: Vitamin D Rich Foods
Nonetheless, vegetables are still the best foods that effectually lower bad cholesterol. Its fiber, antioxidant, and low-calorie parts help in the same. Pectin in okra, eggplants, carrots, and potatoes can majorly help for LDL.
12. Leafy Greens
Leafy vegetables are also among the best foods to reduce cholesterol as their lutein and carotenoids are a link to lower heart disease risks. These may also reduce cholesterol levels by interacting with bile acids which trigger the body to evacuate more cholesterol.
It is one of the best foods that lower cholesterol fast than any other source. Although it’s an almost unnoticeable source, it effectively does. It also helps in reducing high blood pressure.
14. Virgin Olive Oil
Virgin olive oil is yet another one of the most known foods to lower cholesterol due to its monosaturated fat. It performatively reduces bad cholesterol from the body. Moreover, extra virgin oil also has antioxidants and anti-inflammatory properties that help to maintain cardiovascular & overall health.
Also Read: Types of Fiber
15. Green Tea
The catechins found in some teas like green tea are very effective for health. Moreover, consuming green tea in controlled amounts successfully diminishes both LDL and total cholesterol from the body.
The Bottom Line:
Keeping your cholesterol levels in check is essential because it’s directly related to heart disease and stroke risk. Thus, all doctors recommend regularly do a check-up for and maintain the record whether it’s sufficient or not.
If you want to lower cholesterol levels, you must maintain a healthy diet and add foods to reduce cholesterol.