Top Ways To Lower Cholesterol – 8 foods that help lower cholesterol naturally Last updated on – September 24, 2022 12:39 ISTShare fbsharetwsharepinshare Comments (0)
Cholesterol is a wax-like substance found throughout the body – blood, cells, arteries, and tissues. It is a very important component that is needed to maintain hormonal balance. It becomes a problem when “bad” cholesterol (LDL, VLDL, and triglycerides) exceeds “good” cholesterol (HDL). This increases the risk of heart disease as it can block artery walls and impair blood flow. High cholesterol levels can also lead to obesity, diabetes, and joint pain. Poor diet, lack of protein, insufficient physical movement, smoking and being overweight are some of the causes of high cholesterol levels. Statins are an easy way to control these levels, but these are powerful drugs and they are hard to stop. The best solution is to make some lifestyle changes and control your cholesterol naturally. Supporting the liver is key when it comes to lowering cholesterol levels and can be done through natural food sources. Here, chef and nutritionist Ishti Saluja suggests 8 foods that can help reduce cholesterol naturally. (photo: istock) Read More
Top Ways To Lower Cholesterol
Rich in nutrients and antioxidants, it helps purify the blood and improve the functioning of the liver, thus reducing the production of harmful cholesterol. Simply mix the ingredients with some water and add a pinch of Himalayan salt. Drink it right away – do not let it sit after mixing. (Photo: istock) Also read: Everyday food items that may cause high cholesterol
How To Lower Cholesterol: 4 Dietary Changes To Make Right Now
Fiber helps trap cholesterol and prevents the body from reabsorbing it into the bloodstream. It helps remove it as waste from the body, thus reducing overall toxins. Good sources of fiber: soaked overnight chia and flax seeds, green vegetables, whole grains, and berries. (photo: istock) Read More
High-fiber oats also increase satiety and maintain blood sugar levels – helping to reduce food cravings. This helps in managing weight and thus helps in controlling cholesterol levels. (photo: istock) Read More
Increasing your protein intake along with proper physical movement (strength training, walking, Pilates, yoga) helps increase HDL levels, while lowering LDL levels. This happens when every cell in the body reduces its fat content and increases its protein content. Clean sources of protein include: eggs, salmon, paneer, edamame, green beans, lentils, chickpeas, kidney beans, sprouts, and prawns. (photo: istock) Also read: 6 things to do after eating food that is high in cholesterol
High cholesterol levels don’t mean you can’t eat fat. Healthy fats are a great source of omega-3s, which keep the heart healthy. Include food items such as ghee, avocado, salmon, olive oil, nuts and seeds to your diet to maintain a healthy heart and reduce LDL levels. (photo: istock) Read More
Best Foods To Raise Your Hdl Or
Bananas are high in potassium and fiber, help maintain blood sugar balance, reduce food cravings and prevent cholesterol from being absorbed from the intestines into the bloodstream. (photo: istock) Read More
Having this on an empty stomach helps flush out toxins from the liver, which helps it remove excess toxins, including bad cholesterol. (photo: istock) Read More
Cocoa contains flavonoids, which are a group of compounds that have antioxidant and anti-inflammatory properties and help control cholesterol. According to studies, eating dark chocolate products in moderation is a good thing. Excessive consumption of dark chocolate can be harmful, as it is high in saturated fat and sugar as well. (Image: Pexels) Read more
A good lifestyle includes eliminating or reducing consumption of sugar and processed foods such as potato chips, full-fat dairy products, packaged drinks, sugary snacks, etc. They’re full of preservatives that add stress to your body’s natural elimination system, making it more difficult to remove toxins. Better to focus on home cooked food, rich in whole grains and fresh seasonal produce! (Photo: istock) Contributed by: Nutritionist and Chef Ishti Saluja For mouthwatering recipes, videos and exciting food news, sign up for our free daily and weekly newsletters. Read more
The #1 Best Oatmeal To Eat To Lower Cholesterol, Says Dietitian — Eat This Not That
Including citrus fruits and their juice daily can help promote heart health and lower LDL levels. This is because citrus juices are full of vitamin C, antioxidants, and minerals that help improve heart health. Also, the presence of vitamin C helps reduce fat deposition in the body, which helps in lowering cholesterol levels. Read more
Some foods traditionally believed to reduce fat include sugar, fennel water, apple cider vinegar, and cumin water. It can be taken after a heavy meal to reduce the absorption of fat into the bloodstream. (Photo: istock) Contributed by: Nutritionist and Chef Ishti Saluja For mouthwatering recipes, videos and exciting food news, sign up for our free daily and weekly newsletter.
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Changing the foods you eat can lower your cholesterol and improve the fleet of fats floating in your bloodstream. Adding foods that lower low-density lipoprotein, the harmful molecule that carries cholesterol that contributes to clogged arteries, is the best way to achieve a low-cholesterol diet.
Foods That Can Lower Your Ldl (“bad”) Cholesterol Levels Naturally — Novi Health
Different foods lower cholesterol in different ways. Some offer soluble fiber, which binds cholesterol and its precursors in the digestive tract and pulls them out of the body before they enter the circulation. Some give you polyunsaturated fats, which lower LDL directly. Some contain plant sterols and stanols that prevent the body from absorbing cholesterol.
1. Oats: An easy first step to lowering your cholesterol is eating a bowl of oatmeal or cold oatmeal cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another ½ gram. Current nutritional guidelines recommend getting 20 to 35 grams of fiber per day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.)
2. Barley and other whole grains: Oats, oat bran, barley and other whole grains can help reduce the risk of heart disease, especially by the soluble fiber they provide.
3. Beans: Beans are rich in soluble fiber. They also take a while to be digested by the body, which means you feel full for longer after a meal. This is one of the reasons why beans are such a beneficial food for people trying to lose weight. With so many options—from navy and pinto beans to lentils, ravens, black-eyed peas, and beyond—and so many ways to prepare them, beans are a versatile food.
Five Ways To Lower Cholesterol
5. Nuts: A group of studies indicate that eating almonds, walnuts, peanuts, and other types of nuts is good for the heart. Eating 2 ounces of nuts per day can lower your LDL level slightly, by 5%. Nuts contain additional nutrients that protect the heart in other ways.
6- Vegetable oils: Using liquid vegetable oils such as canola, sunflower, safflower, and others instead of butter, lard, or margarine when cooking or on the table helps lower LDL.
7. Apples, grapes, strawberries and citrus fruits These fruits are rich in pectin, a type of soluble fiber that lowers your LDL level.
8. Foods fortified with sterols and stanols: sterols and stanols extracted from plants increase the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. It is also available as dietary supplements. Getting 2 grams of plant sterols or stanols per day can lower LDL cholesterol by about 10%.
Mediterranean Meal Plan To Lower Cholesterol
9. Soy: Eating soybeans and foods made from them, such as tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyzes show the effect is more modest — consuming 25 grams of soy protein per day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.
10. Fatty fish: Eating fish two or three times a week can lower LDL in two ways: by replacing meats with LDL-boosting saturated fats, and by introducing LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms.
11. Fiber Supplements Supplements offer the least attractive way to get soluble fiber. Two teaspoons daily of psyllium, which is found in Metamucil and other bulking laxatives, provides about 4 grams of soluble fiber.
When it comes to investing money, experts recommend building a portfolio of diversified investments rather than putting all your eggs in one basket. The same applies to eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on just one or two.
Worst Foods For High Cholesterol
Having a “largely plant-based food portfolio of cholesterol-lowering foods” significantly lowers LDL, triglycerides, and blood pressure. The main food ingredients are many
