15 Best Foods To Lower Cholesterol:

15 best foods to lower cholesterol are among the two lipoproteins in the bloodstream, cholesterol is a waxy substance that is found mostly in the form of low density lipoproteins(LDL) and High Density Lipoproteins (HDL).  A high level of HDL, cholesterol or “good” cholesterol, helps to remove cholesterol from the body and protects the heart from heart attacks and strokes.  LDL or “bad” cholesterol, can lead to the build up of fatty deposits in the blood vessels and increase the risk of heart attacks and strokes.

How to lower LDL cholesterol : In this post, we will list  best foods to lower cholesterol you can consume as part of a healthy and balanced diet that can help lower your cholesterol levels.  Some foods can heighten your cholesterol levels, while others can lower them.  According to the Health Line.  Some foods can increase your cholesterol levels, while others can lower  them.

1.  One of the 15 Best foods to lower cholesterol are Oats:

Oats are the cholesterol lowering foods.  During digestion, oatmeal binds cholesterol and its precursors and drags them out of the body.  Oats are a great source of soluble fiber, which is found in high concentrations in  the digestive system.  For breakfast, a bowl of  oatmeal or cold oat based cereal contains 1 to 2 grams of soluble fiber.  You can add bananas or strawberries for flavor and fiber.

2.  Barley and other whole grains:

Barley, in addition to oats and other whole grains, can help lower the risk of heart disease by providing soluble fiber1. It can be used in soups, stews, salads, or as a side dish. Other whole grains that are good for your cholesterol include quinoa, brown rice, buckwheat, and bulgur wheat.

3.  Beans :

Beans are one among the  best foods to reduce cholesterol.  A bean is rich in both soluble fiber and protein.  It also takes time for the body to digest it, so you feel fuller for longer.  This can help you lose weight and control your appetite.  A variety of beans are available, including black beans, kidney beans, pinto beans, lentils, chickpeas, and soybeans.  They are great for soups, salads, dips, or as main dishes.

4.  Eggplant and okra :

The low cholesterol foods are eggplant and okra. Cholesterol reducing foods are Okra and eggplant are low calorie vegetables that are rich in soluble fiber.  They also contain antioxidants and phytochemicals that may help lower cholesterol and blood pressure.  For a side dish or curry, you can roast, grill, bake, or stir fry eggplant and okra.

5.  Nuts

Nuts are low cholesterol diet. Healthy fats, proteins, fiber, minerals, and antioxidants are abundant in nuts, You can lower your LDL cholesterol by about 5% by eating 2 ounces of nuts a day.  Additionally, nuts can help to keep your blood vessels healthy and prevent blood clots and inflammation.  You can snack on almonds, walnuts, pistachios, pecans, hazelnuts, and cashew,  You can eat them raw, roasted, or mixed with dried fruits and seeds to lower your cholesterol.

6.  Vegetable oils :

Vegetable oils are cholesterol lowering foods.  As a result of using liquid vegetable oils instead of butter, lard, or shortening, you can lower your LDL cholesterol.  Vegetable oils contain unsaturated fats, so you can improve your cholesterol ratio and reduce your risk of heart disease and stroke.  Among the best oils for cholesterol are olive oil: canola oil, sunflower oil, safflower oil, and corn oil.  You can use them in salad dressing, marinades, baking, frying, and roasting.

7.  Fruits such as apples, grapes, strawberries, and citrus:

Fruits such as apples, grapes, strawberries and citrus are good foods that lower cholesterol fast. The 15 best foods to lower cholesterol are Apples, grapes, strawberries, citrus fruits.  Pectin, a type of soluble fiber found in these fruits, lowers LDL cholesterol.  A serving or two of these fruits can help you meet your daily fiber and fruit consumption recommendations.  They contain Vitamin C, antioxidants, and phytochemicals that can protect your blood vessels and heart.  They can be eaten fresh, dried, frozen, of in smoothies, juices, or jams.

8.  The consumption of sterol-fortified foods:

The consumption of sterol-fortified foods are natural foods to lower cholesterol.  It has been shown that phat plant compounds like sterols and stanols prevent cholesterol from being absorbed from food.  In some foods, such as margarine, yogurt, milk, orange juice, granola bars, and chocolate, sterols and stanols are added.  The nutrition labels of these products can tell you how many sterols and stanols they contain.  For optimal result, aim for 2 grams a day.

9.  Soy:

Soy is one of the 15best foods to lower cholesterol.  As well as being a plant based protein, soy contains phytoestrogens, which can have beneficial effects on blood pressure, inflammation, and blood vessel function.  It is believed that soy can lower LDL cholesterol by up to 6%.  In order to achieve optimal results, you should consume 25 grams of soy protein a day, including tofu, soy milk, tempeh, edamame, soy nuts, and soy sauce.

10. Avocado  :

You can lower LDL cholesterol and raise HDL cholesterol by eating avocados, which are high in monounsaturated fats.  Avocados are also rich in fiber, potassium, antioxidants, and phytosterols.  One avocado a day as part of a low fat, cholesterol lowering diet can significantly reduce your cholesterol levels.  Avocados come in a variety of way,, such as mashed, sliced, guacamole, salads, sandwiches, and smoothies.

11. Fatty Fish :

Fatty fist is 15 best foods to lower cholesterol.  The omega 3 fatty acids in fatty fish can lower triglycerides, or fats that enter the bloodstream after eating.  High triglycerides ca lead to heart disease and stroke.  Besides protecting the heart and blood vessels from inflammation, blood clots, and cholesterol crystals, omega 3 can also be found in salmon, mackerel, sardines, herring, and trout.  Two servings of fatty fish per week are ideal.

12. . Dark chocolate :

It contains flavonoids, which are antioxidants that lower LDL cholesterol and prevent oxidation, which can damage blood vessels and increase plaque formation.  In addition to lowering blood pressure and improving blood flow to the heart and brain, dark chocolate can also improve blood flow.  Limit your consumption to one or two quartees a day containing at least 70% cocoa,

13. Garlic :

A compound found in garlic can lower LDL cholesterol and prevent it from sticking to blood vessel walls.  Garlic has been used for centuries for its medicinal properties.  For optima, results, take one or two cloves of garlic a day.  Garlic can also reduce blood pressure, reduce inflammation, and fight infections.

14. Tea: 

Tea is 15 best foods to lower cholesterol naturally.  As one of the world’s most popular beverages, tea contains antioxidants called catechins, which can lower LDL cholesterol and prevent oxidation, as well as lowering blood pressure, improving blood vessel function, and reducing the risk of blood clots.  It’s important to drink three to four cups of tea a day to optimize cholesterol effects.  Green tea has a slight edge over black tea due to its higher catechin content.

15. Red Wine :

How to lower LDL cholesterol :Red wine contains resveratrol,  an antioxidant that can lower LDL cholesterol and prevent oxidation.  The antioxidant can also help lower blood pressure, reduce inflammation, and prevent blood clots.  Moderate alcohol consumption can also improve insulin sensitivity and raise HDL cholesterol.

However, drinking too much alcohol can have negative effects on your health, such as liver damage, weight gain, and increased triglycerides.  Limit your intake to one drink a day for women and two drinks day for men.

Summary :

The above discussed 15 foods to lower cholesterol Your risk of heart disease and stroke can be reduced if you eat a variety of foods that lower cholesterol.  Among them are oats, barley, beans, eggplant, okra, nuts, vegetable oils, fruits, foods enriched with sterols and stanols, soy, avocados, fatty fish, dark chocolate, garlic, tea, and red wine.

It is important to note that these low cholesterol foods are not a substitute for medication or lifestyle changes, and that you should limit your consumption of saturated fats, trans fats, cholesterol, and refined carbohydrates, which can increase your cholesterol levels.  Consult your doctor before making any changes to your diet or medication.