Foods that Lower Cholesterol Naturally
It’s simple and common sense. Foods that lower cholesterol naturally is those that do not contain a high amount of saturated fat. (In case you’re not familiar, saturated fat is Bad. Avoid it).
Below you will find what natural low cholesterol foods you can eat for breakfast, lunch, dinner, and snacks. Plus there’s a list of 14 plus foods to lower cholesterol. Plus, there’s a video that will show you in detail about foods that naturally lower cholesterol.
One of the cholesterol-reducing foods that I really use a lot is extra virgin olive oil. It increases HDL/good cholesterol that results in the cleaning of arteries from building up plaque.
The net result is lower cholesterol levels. I believe that extra virgin olive oil and vegetables are probably the best natural foods that lower cholesterol.
You can sprinkle olive oil on salads and add some salt or cheese. Or you can actually use it for cooking especially baking. You want to avoid some of the heavy oils like palm oil.
Olive oil is used a lot in the Mediterranian (think Italy, Greece, Spain, etc), and research has shown that people there have a lower incidence of heart disease. Olive oil consumption may be one of the reasons.
Next, eat high-fiber food items like green leafy vegetables and green salads. They should form an essential part of your daily menu. At the same time try to eat whole wheat bread and not refined flour bread.
A day with foods that lower cholesterol naturally
Morning Low Cholesterol Foods
Start off the morning with oat cereal or any cereals containing flaxseed or psyllium (soluble fiber) or whole-grain cereals (folic acid, vitamin E, vitamin B6).
Foods that Lower Cholesterol Naturally for Snacks
For snacks choose fruits: currants, grapes, strawberries, blackberries, and raspberries, including their seeds (vitamin C, carotenoids, and ellagic acid); citrus fruits (vitamin C, folic acid, and soluble fiber) and apples (vitamin C and soluble fiber).
Replace animal fats with small quantities of nuts, especially pecans and walnuts, olives (monounsaturated fats); seeds (lignans), and soy nuts (genistein). All these fatty foods contain Vitamin E.
Foods that Lower Cholesterol Naturally for Lunch & Dinner
For lunch or dinner make legume dishes, dried beans, peas, and lentils in tasty and hearty soups, stews, and salads
These foods mainly contain soluble fiber, phytochemicals, folic acid, vitamins A, C, and E, beta carotene, carotenoids, and isoflavonoids with a synergistic effect between vitamins C and E;
Add corn (soluble fiber and stanol esters). Add all types of vegetables as you desire.
You can also experiment with soybean dishes (genistein, fiber, unsaturated fats, B vitamins, and stanol esters). Soybean has become popular and you’ll find a wide variety of soy products on your supermarket shelves. As well, many recipes using soybean are appearing in books, newspapers, and magazines.
Make sure you include whole wheat bread in your diet (stanol esters).
Lean meats and chicken (Vitamin B6, B12).
Fish such as salmon, swordfish, tuna, and trout (omega 3 fatty acids).
Use canola and olive oils and margarine made from these oils (unsaturated fats) in small quantities.
List of Foods that Lower Cholesterol Naturally
Below is a list of foods that lower cholesterol naturally. You can use this list of cholesterol-reducing foods as a guide when eating and should consider having a majority of these foods that lower cholesterol in your home.
– Oat cereal
– Cereals containing flaxseed or psyllium
– Whole grain cereals
– Pecan nuts, walnuts, olives, soy nuts
– Dried or canned beans, peas, and lentils
– Corn, fresh, frozen, or canned
– Soybean products
– Whole wheat bread
– All types of fruits, especially currants, grapes, strawberries, blackberries, raspberries, citrus fruits, and apples.
– Canola and olive oils and margarine are made from these oils.
– All vegetables, especially onion, watercress, leeks, spinach, carrots, artichokes, avocado, broccoli, kale Brussels sprouts, and cauliflower
– A variety of flavorings, herbs, and spices, especially fresh garlic.
– Lean meats and chicken.
– Salmon, swordfish, tuna, and trout
There are times however when your cholesterol is ‘blasting through’ – it is too high and even though you can lower it with the proper low cholesterol foods, it is not enough to bring it within the desired range. In such cases you have 2 options:
Use Cholesterol Drugs or Cholesterol Supplements
The big difference is that drugs have side effects, but supplements don’t. Personally apart from foods, I use a cholesterol-lowering supplement –Lipi-Rite. It helped to lower my cholesterol by 58 points in 2 months.
