How to Lower Cholesterol Naturally in 28 Simple Steps, Approved by Science

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How to Lower Cholesterol Naturally

Foods to Eat

There’s no need to follow a low cholesterol diet to stay within the healthy LDL cholesterol range. Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and triglycerides to optimize the health of your heart.

Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:

1. Olive Oil

Loaded with heart-healthy unsaturated fats, extra-virgin olive oil has been shown to drop bad LDL cholesterol levels to enhance heart health. (3)

2. Vegetables

Vegetables are one of the top nutrient-dense foods, meaning they’re high in vitamins, minerals and fiber to support heart health, yet low in calories. Not surprisingly, studies have found that eating more vegetables is linked to lower LDL cholesterol levels in both men and women. (4)

3. Nuts

Nuts are rich in fiber and healthy fats, making them an excellent dietary addition if you’re looking for how to lower cholesterol. One review of 25 studies showed that eating more healthy nuts was associated with lower levels of total and LDL cholesterol, plus decreased triglycerides as well. (5)

4. Seeds

Nutritious seed varieties like flaxseeds have been shown to reduce both total and LDL cholesterol levels to keep your heart healthy. (6)

5. Salmon

Fatty fish like salmon are packed with beneficial omega-3 fatty acids, which can help decrease cholesterol levels and relieve inflammation to enhance heart health. (7)

6. Turmeric

Thanks to the presence of a powerful compound called curcumin, turmeric has been shown to reduce levels of total and LDL cholesterol in the blood. (8)

7. Garlic

Well-known for its wealth of health-promoting properties, research shows that garlic could even benefit cholesterol levels as well. According to one review of 39 studies, consuming garlic regularly for at least two months can lower cholesterol levels to reduce the risk of heart disease. (9)

8. Okra

This popular plant is high in fiber, potassium and antioxidants and can help promote better heart health. One animal study showed that okra extract was able to effectively decrease cholesterol and blood sugar levels in obese mice. (10)

9. Beans and Legumes

Adding legumes to your diet can have a big impact on heart health. Studies show that a diet rich in legumes such as lentils, beans and peas is linked to lower levels of cholesterol in the blood. (11)

10. Sweet Potatoes

This tasty tuber contains several health-promoting proteins and compounds that have been shown to decrease cholesterol in animal models. (12)

11. Green Tea

Rich in antioxidants and catechins, green tea is one of the healthiest beverages that you can add to your routine. Studies show that drinking green tea can decrease levels of total and LDL cholesterol. (13)

12. Persimmon

Incorporating a few servings of this nutritious citrus fruit into your daily diet could have a major impact on heart health. One study found that consuming fiber extracted from persimmon fruit was effective at lowering cholesterol levels in adults. (14)

13. Avocados

Avocados are high in fiber, potassium and healthy fats, all of which can aid in keeping cholesterol under control. Not only have avocados been shown to increase levels of good HDL cholesterol, but they can also reduce total and bad LDL cholesterol as well. (1516)

14. Gluten-Free Whole Grains

Whole grains have been associated with lower levels of cholesterol and improved heart health. (17) But because gluten can be highly inflammatory, it’s best to opt for gluten-free whole grains instead, such as buckwheat, quinoa and brown rice.

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