Health Fitness

Top 10 Natural Foods to Lower Cholesterol Safely and Naturally

Blood cholesterol comes from two main sources: the food we eat and what we make. Too high or too low cholesterol levels in the blood can be a very dangerous factor, often leading to heart attack or stroke. There are many people who take statins to lower cholesterol. However, there are many natural foods you can eat to help lower cholesterol safely and naturally without the use of dangerous statins. You may notice a substantial improvement in your cholesterol level once you start eating these whole foods on a daily basis.

Here is a list of the top 10 natural foods to help maintain a healthy level of cholesterol in the body.

  1. oat bran Y brown rice bran are the best foods to lower cholesterol. They are rich in soluble fiber, so they reduce cholesterol levels by binding fats and heavy metals.
  2. blueberries (organic) alone can help lower cholesterol just as effectively as statins. Berries, in general, help prevent the oxidation of bad cholesterol and are super rich in antioxidants.
  3. Fish it is a good source of protein and omega 3 fatty acids, which have been shown to lower LDL cholesterol and raise HDL cholesterol. Omega 3 fatty acids also help lower triglyceride levels.
  4. Garlic contains allicin and can have a powerful antioxidant effect. Lowers cholesterol levels and blood pressure.
  5. apples They contain soluble and insoluble fiber. The two types of fiber in Apple are helpful in lowering cholesterol levels and lowering the risk of hardening of the arteries, stroke, and heart attack. Apple insoluble fiber works to remove LDL from the body, while apple fiber pectin reduces the amount of LDL cholesterol that is made in the liver.
  6. walnuts they are abundant in fiber, phytonutrients and antioxidants such as vitamin E and selenium. Walnuts also contain plant sterols and healthy fats (mono and polyunsaturated).
  7. Beans they have a high content of soluble fiber; It lowers bad cholesterol and raises good cholesterol. Other foods rich in soluble fiber include lentils, peas, and ground flaxseed.
  8. Foods with Plant Sterols (or stanols) are potent phytosterols found in plant membranes that can block cholesterol absorption. Sterols are found naturally in various types of fruits, vegetables, nuts, seeds, grains, legumes, and vegetable oils.
  9. olive oil It is known to lower LDL, raise HDL and is rich in antioxidants.
  10. Soy protein –Studies show that a total daily intake of 25 grams of soy protein significantly lowers LDL cholesterol levels. Soybeans are high in polyunsaturated fats, fiber, vitamins, and minerals. Soy products are also a great replacement for animal products.

Last but not least, it is important to note that cholesterol is found only in animal products, not plant foods. Therefore, eating less animal foods and more vegetables will lower blood cholesterol. If you already have high cholesterol, temporarily switching to a vegetarian diet with fish and nonfat dairy products, such as yogurt, can help lower your levels quickly.

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June 30, 2022