in this post i will explain about
12 Foods That Lower Cholesterol Naturally
Photograph by Denise Taylor/Getty Images
If
you're already eating plenty of the following foods that lower
cholesterol naturally, keep up the good work! (Looking for natural
remedies that really work? Prevention has smart answers—get a FREE trial + 12 FREE gifts.) But
if your idea of eating well is to opt for the "buttered popcorn"
instead of the "extra buttered popcorn," consider adding these healthy
choices to your diet.
If you're looking to lower your cholesterol,
the key may be simply changing your morning meal. Switching up your
breakfast to contain two servings of oats can lower LDL ("bad")
cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster
is beta-glucan, a substance in oats that absorbs LDL, which your body
then excretes. Banish bland oats with this
dessert-worthy ginergersnap oatmeal recipe.
Scientists are giving us yet another reason
to drink to our health. It turns out that high-fiber Tempranillo red
grapes, used to make
red wine
like Rioja, may actually significantly lower cholesterol levels. A
study conducted by the department of metabolism and nutrition at
Universidad Complutense de Madrid in Spain found that when individuals
consumed the same grape supplement found in red wine, their LDL levels
decreased by 9%. In addition, those who had high cholesterol going into
the study saw a 12% drop in LDL. So go ahead and drink a glass for that
cholesterol-lowering benefit.
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease,
dementia,
and many other diseases. Now these fatty acids can add yet another
health benefit to their repertoire: lowering cholesterol. According to
research from Loma Linda University, replacing saturated fats with
omega-3s like those found in salmon, sardines, and herring can raise
good cholesterol as much as 4%. (Here's everything you need to know
about
buying the healthiest fish possible.)
MORE: Are You At Risk For The #1 Cause Of Heart-Related Death?
If you're looking for a snack food that
lowers cholesterol levels, research shows that you should get cracking!
In a study published by the
American Journal of Clinical Nutrition, people who noshed on 1.5 oz of
whole walnuts
6 days a week for 1 month lowered their total cholesterol by 5.4% and
LDL cholesterol by 9.3%. Almonds and cashews are other good options.
However, while nuts are heart healthy, they're also high in calories, so
practice portion control—1.5 oz is about a shot glass and a half. Use a
shot glass to measure out your portion so you can see exactly how it
looks. (Here's
what happens if you eat too many nuts.)
While tea has become well known for its
cancer-fighting antioxidants, it is also a great defense against high
LDL cholesterol levels. According to research conducted with the USDA,
black tea has been shown to reduce blood lipids by up to 10% in only 3
weeks. These findings were concluded in a larger study of how tea may
also help reduce the risk of coronary heart disease. (Here's
how to make the perfect cup of tea every time.)
MORE: The Healthiest Teas To Drink From Morning To Night
Beans, beans—they really are good for your
heart. Researchers at Arizona State University Polytechnic found that
adding ½ cup of beans to soup lowers total cholesterol, including LDL,
by up to 8%. The key to this heart-healthy food is its abundance of
fiber, which has been shown to slow the rate and amount of absorption of
cholesterol in certain foods. Try black, kidney, or pinto beans; each
supplies about one-third of your daily fiber needs.
Yes! This powerful antioxidant helps build HDL ("good") cholesterol levels. In a 2007 study published in
AJCN,
participants who were given cocoa powder had a 24% increase in HDL
levels over 12 weeks, compared with a 5% increase in the control group.
Remember to choose the
dark or bittersweet
kind. Compared to milk chocolate, it has more than 3 times as many
antioxidants, which prevent blood platelets from sticking together and
may even keep arteries unclogged.
Switching to a margarine with plant sterols,
such as Promise activ or Benecol, could help lower cholesterol. Plant
sterols are compounds that reduce cholesterol absorption; a study
published in AJCN found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.
Aside from adding zing to almost any dish,
garlic makes the list of foods that lower cholesterol; it's also been
found to prevent blood clots, reduce blood pressure, and protect against
infections. Now research finds that it helps stop artery-clogging
plaque at its earliest stage by keeping cholesterol particles from
sticking to artery walls. Try for 2 to 4 fresh cloves a day.
Good news: This common cooking ingredient can help your health.
Olive oil
is full of heart-healthy monounsaturated fatty acids (MUFAs), which
lower LDL cholesterol—and have the welcome side effect of trimming belly
fat. Use it to make your own salad dressings, marinate chicken and
fish, or roast vegetables.
This popular green food contains lots of
lutein, the sunshine-yellow pigment found in dark green leafy vegetables
and egg yolks. Lutein already has a reputation for guarding against
age-related
macular degeneration,
a leading cause of blindness. Now research suggests that just ½ cup of a
lutein-rich food daily also guards against heart attacks by helping
artery walls "shrug off" cholesterol invaders that cause clogging. Look
for bags of baby spinach leaves that you can use for salads or pop in
the microwave for a quick side dish.
MORE: 3 Recipes To Take Your Love Of Spinach To A Whole New Level
Avocados
are a great source of heart-healthy MUFAs, which may actually help
raise HDL cholesterol while lowering LDL. And, more than any other
fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a
beneficial plant-based fat that reduces the amount of cholesterol
absorbed from food. Since avocados are a bit high in calories and fat
(300 calories and 30 g of fat per avocado), use them in moderation. (We
suggest these
8 unique and insanely tasty avocado recipes.)
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