How Do You Lower Bad Cholesterol Naturally – Having high levels of cholesterol – especially “bad” LDL – has been linked to an increased risk of heart disease (
Legumes are high in fiber, minerals, and protein. Replacing some refined grains and processed meats in your diet with legumes may reduce your risk of heart disease.
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A review of 26 randomized controlled studies found that eating 1/2 cup (100 grams) of legumes per day was effective in reducing “bad” LDL cholesterol by an average of 6.6 mg/dl, compared with with not eating legumes (
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Summary Legumes like beans, peas, and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.
They are a rich source of monounsaturated fats and fiber — two nutrients that help lower “bad” LDL and raise “good” HDL cholesterol (5).
In one study, overweight and obese adults with high LDL cholesterol who ate an avocado per day experienced greater reductions in their LDL levels than those who didn’t eat avocados.
An analysis of 10 studies determined that replacing butter with other fats was associated with lower total, LDL, and triglyceride cholesterol (7).
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They are rich in monounsaturated fats. Walnuts are also rich in plant-based omega-3 fatty acids, a type of polyunsaturated fat that has been linked to heart health (8).
Almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body make nitric oxide. In turn, this helps regulate blood pressure (8,
Furthermore, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.
Calcium, magnesium, and potassium, also found in nuts, can lower blood pressure and reduce the risk of heart disease.
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In an analysis of 25 studies, eating 2–3 servings of nuts per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dl (
Eating a daily serving of nuts reduces the risk of fatal and non-fatal heart disease by 28% (8).
Summary Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals that improve heart health.
In a large, 25-year study of adults, those who ate the most non-fried fish were less likely to develop metabolic syndrome, a group of symptoms that includes high blood pressure and low levels of “good” HDL.
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In another large study of older adults, those who ate tuna or other grilled or grilled fish at least once a week had a 27% lower risk of stroke (
Remember that the healthiest way to cook fish is by steaming or stewing. In fact, fried fish can increase the risk of heart disease and stroke (
Fish is a staple of the Mediterranean diet, which has been studied extensively for its benefits for heart health (
Some of the heart-protective benefits of fish may also come from certain peptides found in fish protein (
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Summary Fatty fish provide high levels of omega-3 fatty acids and have been linked to a reduced risk of heart disease and stroke.
In fact, a review of 45 studies linked eating three servings of whole grains a day to a 20% lower risk of heart disease and stroke. The benefits were even greater when people ate more servings – up to seven servings – of whole grains per day (
Whole grains keep all parts of the grain intact, providing them with more vitamins, minerals, plant compounds, and fiber than refined grains.
Summary Whole grains are associated with a reduced risk of heart disease. Oats and barley provide beta-glucan, a type of soluble fiber that is very effective at lowering “bad” LDL cholesterol.
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It does this by encouraging your body to get rid of cholesterol and preventing the liver from producing this compound.
A type of soluble fiber called pectin lowers cholesterol by up to 10%. It is found in fruits including apples, grapes, citrus, and strawberries.
Fruits also contain bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects.
Eating berries and grapes, which are particularly rich sources of these plant compounds, may help increase “good” HDL and lower “bad” LDL cholesterol (22).
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Summary Fruits can help lower cholesterol and improve heart health. This is largely due to its fiber and antioxidants.
This sounds too good to be true, but research has verified claims that dark chocolate and cocoa can lower “bad” LDL cholesterol (
They reduced their “bad” LDL cholesterol by 0.17 mmol/l (6.5 mg/dl). Their blood pressure also decreased and their “good” HDL cholesterol increased (
Cocoa and dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidizing, which is a major cause of heart disease (
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Therefore, you should use cocoa alone or choose dark chocolate with a cocoa content of 75–85% or more.
Summary Flavonoids in dark chocolate and cocoa may help lower blood pressure and “bad” LDL cholesterol while increasing “good” HDL cholesterol.
Studies show that garlic lowers blood pressure in people with high levels and may help lower “bad” and total LDL cholesterol — although the latter effect is less potent (27,
Since a relatively large amount of garlic is needed to achieve this heart-protective effect, many studies use perennial supplements – considered more effective than other garlic preparations (
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Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.
An analysis of 35 studies linked soy foods to reductions in bad LDL cholesterol and total cholesterol, as well as increases in “good” HDL cholesterol.
Summary There is some evidence that soy foods may reduce heart disease risk factors, especially in people with high cholesterol.
They are rich in fiber and antioxidants and low in calories, essential for maintaining a healthy weight.
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Certain vegetables are especially high in pectin, the same cholesterol-lowering soluble fiber found in apples and oranges (
Vegetables also provide a wide range of plant compounds that offer many health benefits, including protection against heart disease.
While green tea gets a lot of attention, black and white tea have similar properties and health effects.
Although most studies link tea with lower “bad” and total LDL cholesterol, research has been inconsistent about its effects on “good” HDL cholesterol and blood pressure (35).
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Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids, which have been linked to a reduced risk of heart disease (
Carotenoids act as antioxidants to scavenge harmful free radicals that can lead to hardening of the arteries.
Dark green leafy vegetables can also help lower cholesterol levels by binding to bile acids and causing your body to excrete more cholesterol (
One study found that lutein lowers levels of oxidized “bad” LDL cholesterol and may help prevent cholesterol from binding to artery walls (
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Summary Dark leafy greens are rich in carotenes, including lutein, which have been linked to a reduced risk of heart disease and stroke.
A 5-year study gave older adults at risk for heart disease 4 tablespoons (60 ml) of extra virgin olive oil per day along with a Mediterranean diet.
The olive oil group had a 30% lower risk of major heart events, such as stroke and heart attack, than those following the low-fat diet (40).
Olive oil is a rich source of monounsaturated fatty acids, which can help increase “good” HDL and lower “bad” LDL cholesterol.
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It is also a good source of polyphenols, some of which reduce inflammation that can lead to heart disease (41).
Summary Olive oil, a staple of the Mediterranean diet, provides monounsaturated fatty acids and antioxidants that boost your heart health.
Reducing your intake of these foods will help you have a balanced diet and keep your heart healthy.
You can also practice techniques like mindful eating to make sure you’re enjoying your meal and being full without overeating.
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Our experts continuously monitor the health and wellness sector, and we update our articles as new information becomes available. location. Autopsies from this period also showed decreased rates of atherosclerosis, which is the accumulation of fatty plaques in the arteries that causes cardiovascular disease.
At first, the experts were confused. But when it passed, many concluded that war food shortages and forced changes in people’s diets—namely, a dramatic reduction in consumption of red meat and animal products other—have contributed to improved heart health. Later work, especially the famous Framingham Heart Study, helped to determine that blood cholesterol levels, largely driven by a person’s diet, tend to overlap with cardiovascular disease.
Initially, the idea that the food a person eats could increase or decrease the risk for unhealthy cholesterol levels and disease was a radical and controversial idea. While the relationship between red meat and poor health is still debated, the link between diet, cholesterol and cardiovascular disease is unquestionable.
Cholesterol is a waxy compound that your body uses primarily to make hormones and strengthen cell walls. Dr Laurence Sperling, founder and director of the Center for Heart Disease Prevention at Emory University in Atlanta, said: “Our bodies need some cholesterol to function on a daily basis, but the amount our bodies need. need is relatively small.
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Various parts of the body, including
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