12 Best Foods to Lower Cholesterol Naturally

 

As we know, “Health is wealth,” so one should strive to attain good health. Maintaining healthy cholesterol levels is crucial for overall heart health, and diet plays a significant role in achieving this. There are two main types of cholesterol; the first is "bad" cholesterol because it can build up on the walls of your blood vessels. On the other hand, the second one is often called "good" cholesterol because it helps remove bad cholesterol from the bloodstream. By adding certain foods to your daily meals, you can help lower cholesterol levels and promote heart health. Here are 12 best foods to include in your diet:

 

1. Oats and Barley:

Rich in soluble fiber, oats, and barley, it can help reduce cholesterol, the "bad" cholesterol, by interfering with its absorption. Consider starting your day with an entire bowl of oatmeal or including barley in soups and stews.

 

2. Fatty Fish:

Fish such as salmon, mackerel, and trout, which are found in cold water, are high in omega-3 fatty acids, lower in triglycerides, and increase HDL cholesterol, the "good" cholesterol. Aim for at least two servings of fatty fish per week.

 

3. Nuts:

Almonds, walnuts, and other nuts are rich in fats, fiber, and antioxidants. Regularly consuming a handful of nuts can help lower cholesterol and improve overall heart health.

 

4. Avocado:

Avocados are full of fats, which can help raise good cholesterol levels while lowering bad cholesterol. Additionally, avocados contain other heart-healthy nutrients like potassium and antioxidants.

 

5. Olive Oil:

Olive oil is a central diet component and is known for its heart-protective benefits. The healthy fats in olive oil can help lower bad cholesterol. Use extra virgin olive oil in cooking and salad dressings.

 

6. Legumes:

Beans, lentils, and chickpeas are excellent soluble fiber sources, which bind to cholesterol and remove it from the body. Including legumes in your diet can help to lower cholesterol levels.

 

7. Berries:

Berries, such as strawberries, blueberries, and raspberries, contain compounds that have been associated with lower LDL, which is harmful to cholesterol levels. These fruits are also rich in fiber and antioxidants.

 

8. Garlic:

Garlic brings various health benefits, including cholesterol reduction. It can lower both total and LDL cholesterol levels. Consider adding fresh garlic to your meals or using it as a seasoning.

 

9. Soy:

Foods like tofu, soy milk, and edamame contain plant compounds that can help lower cholesterol levels. Soy products are also a good source of protein and can be a healthy alternative to animal-based proteins.

 

10. Dark Chocolate:

Moderation is the key to the consumption of Dark chocolate and can contribute to heart health. It contains antioxidants that may improve cholesterol levels by increasing HDL and reducing LDL oxidation. Choose dark chocolate with at least 70% cocoa content.

 

11. Green Tea:

Green tea is rich in antioxidants, which may help lower cholesterol levels. Regular consumption of green tea improves heart health.

 

12. Fruits and Vegetables:

A diet rich in fruits and vegetables provides essential vitamins, minerals, and antioxidants that support overall heart health. These foods are also naturally low in saturated fat and cholesterol.

 

Conclusion:

In addition to incorporating these into your diet, it proves the best foods to lower cholesterol; it's essential to control cholesterol and maintain a healthy lifestyle by staying physically active, avoiding smoking, and managing stress. Before making significant changes to your diet, it's advisable to consult with a healthcare professional, especially if you have existing health conditions or are taking medication.

At WoW Health, we believe in empowering you to take control of your well-being. Linking the benefits of a cholesterol-friendly diet with WoW Plus Membership, we offer exclusive resources, expert guidance, and discounted access to essential healthcare services. Elevate your journey to heart health with WoW Plus, where your health is our priority.