12 foods that can lower your cholesterol levels naturally

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Are you worried about your cholesterol levels? Literally, there are tons of medicines and supplements that are used to reduce cholesterol levels. However, all those drugs and medications consist of elements that are possibly available in natural things like fruits, vegetables, nuts as well as in beverages. Here are twelve of those foods that can do the wonder with your cholesterol levels.

  1. Green tea 

Green tea is a wonder drink that can reduce your LDL (Bad Cholesterol) and increases HDL (Good cholesterol). Green tea is also responsible to reduce your total serum cholesterol if taken regularly.

  1. Walnuts, peanuts, pistachio and almonds

Walnuts and other nuts are rich sources of polyunsaturated fatty acids that may reduce your blood cholesterol and make the blood vessels strong. However, the consumption of these nuts should be limited to 40 to 50 grams a day because they are rich in calories and may result unwanted weight gain.

  1. Oatmeal

If you have high cholesterol, you can start your day with oatmeal. It is a rich source of dietary fiber that can restrict the absorption of cholesterol in your blood.

  1. Banana

Banana is a rich source of potassium and soluble fiber that are good for your heart health as well as maintain your cholesterol in the normal range.

  1. Avocado

Avocado is a wonder fruit that has more potassium than banana. It is rich in monounsaturated fat that improves our heart health. Avocado can increase our HDL cholesterol and at the same can reduce the LDL cholesterol.

  1. Garlic

Garlic has been a popular natural remedy for many ailments since ancient times. It is also popular now for lowering high blood pressure, bad cholesterol (LDL) as well as prevents blood clots.

  1. Beans and lentils

Regular consumption of beans and lentils can improve your HDL cholesterol. They are rich in soluble fiber. Just make salad of these legumes for complimentary lunch or dinner and they can keep your cholesterol in the range you want.

  1. Blueberries

LDL or bad cholesterol is responsible for many heart diseases and blueberries consist of an antioxidant called pterostilbene that reduces LDL cholesterol.

  1. Wine

Just 40 ml of wine after your healthy dinner can raise your good cholesterol and can reduce bad cholesterol. However, it is advised that if you have never drunk then you may choose other available resources.

  1. Drink more water

Drinking enough water can keep you away from many diseases. When you are hydrated your blood becomes acidic that may increase LDL cholesterol. Drinking enough water can keep your blood clean.

  1. Okra and eggplant

They are good sources of soluble dietary fiber that lowers cholesterol. They are also good for our health because they are low in calories.

  1. Barley

Barley is good to increase your HDL, LDL ratio because of soluble dietary fiber it has.

So, if you have aimed to have your cholesterol levels in the normal range, you have to start taking these natural elements from today. Do you have anything to share? Please leave your comment.

References:

http://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol

http://www.webmd.com/cholesterol-management/features/11-tips-to-cut-your-cholesterol-fast

http://www.prevention.com/food/food-remedies/10-best-cholesterol-lowering-foods

 

bkumar

  • Pattyanne

    "Drink more water
    Drinking enough water can keep you away from many diseases. When you are hydrated your blood becomes acidic that may increase LDL cholesterol. Drinking enough water can keep your blood clean."

    HUH? I thought the goal is to have your body more alkaline than acidic?

    • Poppy

      LDL is the bad cholesterol, do you think it should be increase HDL or lower LDL??

  • Thanks for the read. Sharing this similar article I read recently http://anti-aging-today.us/fat-facts/ all about fats.