Processed and packaged ready-to-eat foods have contributed to the spread of cholesterol. You have to know how to lower your cholesterol naturally with food. Your cholesterol levels are indeed influenced by your food. Because elevated cholesterol is linked to a higher risk of heart disease and stroke, doctors prioritize treating patients' cholesterol levels. Therefore, if your cholesterol is high, you should eat more meals that raise your good cholesterol (HDL) and fewer foods that raise your bad cholesterol (LDL). I have mentioned in my article some natural foods that will lower your bad cholesterol (LDL) and increase your good cholesterol (HDL).
Where Does Cholesterol Originate?
Our bodies get their cholesterol from two different sources. About 75% of the cholesterol in your blood is produced by your liver and other bodily cells. Your diet, particularly animal items such as meats, egg yolks, whole milk, butter, cream, cheese, etc., provides the remaining 25% of your energy.
Although the amount of cholesterol in your diet causes an increase in blood cholesterol, this is not the greatest danger. More than anything else, eating saturated fat elevates your low-density lipoprotein (LDL) levels. However, as meals high in saturated fat are frequently also high in cholesterol, cutting back on these items will also help lower your consumption of cholesterol.
Natural Foods to Lower Cholesterol
You can reach and maintain appropriate cholesterol levels by dietary modifications, such as increasing your intake of heart-healthy fruits, vegetables, nuts, and legumes. Here are some natural foods that can lower your bad cholesterol level.
Oat Bran and Oats
Research indicates that consuming oats daily can dramatically lower high levels of total and LDL cholesterol, two heart disease risk factors.
Oats and oat bran contain soluble fiber that helps decrease cholesterol by boosting the excretion of cholesterol through the stool and preventing its absorption in the GI tract.
According to a 2022 review Consuming dietary oat beta-glucan was linked to considerably decreased levels of total and LDL cholesterol in those with high cholesterol.
Almonds
When included in a balanced diet, nuts and seeds can lower cholesterol because they are high in soluble fiber.
Popular almonds have been repeatedly associated with heart health advantages, such as lowered cholesterol levels. A wide range of research has demonstrated that including almonds in your diet is a simple and efficient approach to enhancing and safeguarding heart health.
Research has shown that almond consumption is beneficial for lowering triglyceride, LDL, and total cholesterol levels, all of which can improve heart health. Additionally, the review discovered that normal nuts have lower levels of small dense LDL particles.
Berries
Berries are a great source of fiber, heart-healthy minerals, and plant chemicals like antioxidants that reduce inflammation, such as flavonoids. Examples of berries include blueberries, strawberries, cranberries, raspberries, and blackberries.
Because they reduce blood pressure, raise heart-protective HDL cholesterol, and decrease low-density lipoprotein (LDL) cholesterol, berries are a heart-healthy food choice.
A 2018 review discovered that eating berries was associated with improvements in HDL cholesterol levels as well as decreases in blood pressure, triglycerides, total cholesterol, and LDL cholesterol.
Berries not only cut cholesterol levels but also improve arterial function, lessen inflammation, and shield cells from harm to help prevent heart disease.
Walnuts
Similar to almonds, walnuts also have a high amount of soluble fiber, which lowers cholesterol.
An analysis published in 2022 that covered 13 research conducted in the United States, Europe, and Asia discovered that eating walnuts was linked to significant decreases in triglyceride, total cholesterol, and LDL cholesterol levels.
Walnuts are high in fiber and polyunsaturated fatty acids (PUFA), such as α-linoleic acid, which help eliminate excess LDL from the blood by activating LDL receptors.
Avocados
Avocados have been associated with many significant advantages, such as lowering heart disease risk factors such as low HDL cholesterol and high LDL cholesterol.
According to studies, eating avocados on a regular basis may help lower levels of oxidized LDL cholesterol, a kind of cholesterol that is strongly linked to atherosclerosis, and raise heart-protective HDL cholesterol. If you eat one fresh Hass avocado per day for five weeks then it will significantly lower total cholesterol and LDL cholesterol.
Beans
One of the finest foods to reduce cholesterol is beans. Fiber, which attaches itself to cholesterol and keeps it from entering the bloodstream, is abundant in beans. Studies indicate that eating roughly ¾ of a cup of beans daily can cut heart disease rates by 11% and LDL cholesterol levels by 19%.
One cup of mixed canned beans, including black, navy, pinto, dark red kidney, and white kidney beans, consumed daily for four weeks significantly reduced total cholesterol and LDL cholesterol by 5.46% and 8.08%, respectively, according to a 2021 study that included 73 adults with high LDL cholesterol.
Cocoa
While consuming chocolate candies and other sweets too frequently can be detrimental to your heart health, incorporating unsweetened cocoa and cacao nibs into your diet can help support healthy blood pressure levels, lower inflammation, and improve blood lipid levels.
Research indicates that consuming cocoa and dark chocolate can considerably lower LDL cholesterol and raise heart-protective HDL cholesterol levels. Additionally, it has been demonstrated that unsweetened cocoa products enhance blood vessel function and blood flow, which may reduce the risk of heart disease.
Flaxseeds
Flaxseeds are a wonderful source of nutrients, such as soluble fiber and magnesium, that support heart health. You can support the health of your heart by lowering your LDL and total cholesterol levels by including flaxseeds in your diet.
According to a 2020 analysis of 62 studies, supplementing with flaxseed considerably decreased total cholesterol by an average of -5.389 mg/dl and LDL cholesterol by an average of -4.206 mg/dl. This could potentially slow the progression of heart disease.
Okra
Vegetable okra is very nutritious and contains substances called polysaccharides that can decrease cholesterol. Additionally rich in fiber, which effectively lowers cholesterol, okra is a fantastic source of this nutrient.
A 2020 study discovered that giving persons with type 2 diabetes eight weeks of okra powder ingestion significantly reduced their fasting blood sugar, LDL cholesterol, and total cholesterol.
Chia Seeds
Chia seeds are little seeds that are incredibly nutrient-dense, and high in fiber and polyunsaturated fats (PUFAs). One of the greatest foods for dietary fiber is chia seeds. Chia seeds have more fiber than nuts, cereals, and dried fruit.
Chia seeds are a great option for people with high cholesterol because of their significant amount of fiber and other lipid-lowering elements like fatty acids. Research indicates that chia seed consumption lowers LDL and total cholesterol levels in individuals with high blood lipid levels. Furthermore, chia seeds can raise HDL cholesterol.
Apples
Apples are a common fruit that can help lower high cholesterol, among its many health benefits. Apples are a wise choice for maintaining healthy blood cholesterol levels and heart health since they are high in fiber, especially soluble fiber.
According to a 2020 review, eating whole apples can effectively lower LDL and total cholesterol, systolic blood pressure, and inflammatory indicators. To lower the risk of heart disease, the researchers suggested consuming 100 to 150 grams of whole apples daily, or one small to medium-sized apple each day.
Fish
Research indicates that those who consume fish regularly typically have better blood lipid profiles, with higher HDL and lower LDL cholesterol, which may help prevent heart disease.
Fish is a fantastic choice for overall health since it is high in vitamins and minerals like zinc, calcium, and selenium, as well as anti-inflammatory omega-3 fats that are known to support healthy blood vessel function. This is especially true of fatty fish like sardines, trout, and salmon.
Change Lifestyle to Lower Cholesterol
In addition to changing your lifestyle, you can lower your cholesterol levels if your doctor prescribes it. Some individuals only need to make dietary and lifestyle adjustments to reach an appropriate cholesterol level.
Use Healthy Fats in Place of Saturated Fats
You can lower your cholesterol by substituting foods high in unsaturated fats, such as polyunsaturated and monounsaturated fats, with meals high in saturated fats.
For instance, while cooking, use avocado, nut butter, or olive oil in place of butter and cream.
Consume Additional Soluble Fiber
Because soluble fiber slows down digestion and lowers blood cholesterol absorption, it prolongs feelings of fullness. So eat fruits and vegetables which are rich in soluble fiber.
Eat Sterols From Plants
LDL cholesterol-lowering substances are called plant sterols. In addition to being present naturally in plants, fruits, vegetables, nuts, and grains, they are also added to various commercial meals, including cereals, low-fat yogurt, low-fat milk, and table spreads.
The best dietary adjustment you can make to lower your LDL cholesterol is to include more foods loaded with plant sterols. Nonetheless, they are not advised for women who are pregnant.
Boost Your Level of Physical Activity
The "good" cholesterol that flushes out the bad cholesterol from the blood, HDL cholesterol, is elevated in the blood when one is physically active. You can follow vigorous aerobic exercise to lower your cholesterol naturally
Engaging in moderate-intense physical activity for 30 to 60 minutes a day is recommended for individuals aged 18 to 64.
An optimal goal for individuals 65 years of age and above should be to engage in moderate physical activity for 30 minutes a day.
If You Are Overweight, Lose Weight
Reducing weight can help lower your LDL and triglyceride levels while raising your HDL cholesterol. So if you gain excess weight you should try to lose weight.
Don't Drink Alcohol
Drinking alcohol may cause your triglyceride levels to rise. Excessive triglyceride levels increase the risk of heart disease in addition to LDL cholesterol.
Excessive drinking alcohol can also raise blood pressure and cause obesity, which are two more heart disease risk factors.
Give Up Smoking
Smoking lowers HDL cholesterol and increases the level at which fatty plaque builds up in the artery walls. Additionally, it increases the chance of blood clots. You run a higher risk of heart attack and stroke because of these variables. One of the finest strategies to enhance the health of your heart and blood vessels is to give up smoking.
In conclusion, a diet high in foods that are known to lower cholesterol, such as beans, nuts, seeds, berries, and oats, is one of the greatest strategies to promote healthy blood lipid levels and lower your risk of heart disease.
Consult a cardiologist or a qualified dietitian with expertise in heart health if you have concerns about your cholesterol levels or require particular dietary advice for lowering cholesterol.