5 Best Foods to Lower Cholesterol Naturally

Plant sterols block the absorption of cholesterol in the gut, helping to keep your bad cholesterol low. In fact, just 2 grams of plant sterols per day can lower your good cholesterol by about 10%.

There's no doubt that healthy foods (like oats and almonds) can help manage or improve your overall cholesterol levels and reduce your risk of heart disease. Here are five top choices that are high in plant sterols that naturally lower cholesterol, and easy ways to incorporate them into your diet more often.

Oatmeal

Oats are a well-known cholesterol-lowering superfood. In a Thai study, people with high cholesterol were given either oatmeal or rice porridge for four weeks. Those who ate the oatmeal had a 5% reduction in total cholesterol and a 10% reduction in bad cholesterol in their blood.

Oatmeal contains soluble fiber. This type of fiber binds to cholesterol in the digestive system, preventing its absorption. The net effect is lower levels of bad cholesterol and a reduced risk of heart disease.

Oats are often prepared in many different recipes, can be used in savory dishes or desserts. For breakfast, oats can be made into a smoothie with some fruit, or toasted and sprinkled with fresh fruit, the simplest is oatmeal combined with any food you like.

Oats can be prepared in many different ways.

You can also use oats to coat grilled fish or chicken (in place of breadcrumbs), and as a filling in meatballs, toast, or patties. Oatmeal is a staple in cookies and other healthy desserts and baked goods.

Almond

Nuts like almonds are not only loaded with fiber but also contain good fats, monounsaturated and polyunsaturated, which help lower triglyceride levels, increase good cholesterol and help lower bad cholesterol.

In addition, many studies have shown that the fat in nuts has a positive effect on blood vessel function, and regular nut consumption can reduce the risk of death from heart disease.

A study published in the American Journal of Nutrition showed that heart patients who consumed just 10g of almonds before breakfast (about 8 almonds) had a significant increase in good cholesterol levels.

In addition to snacking on whole almonds, you can use almond butter or almond flour in meals and snacks. Blend almond butter into a smoothie, add it to oatmeal to spread on whole-grain toast, or spread it on sliced ​​fruit. Add savory seasonings—like fresh garlic and ginger—to almond butter to spread on savory sandwiches, or dilute the mixture with low-sodium organic vegetable broth to make a sauce for steamed or stir-fried vegetables.

Ground almonds or almond flour can also be used to make fish or poultry meatballs. Sliced ​​almonds can be used as a garnish in both sweet and savory dishes.

All forms of almonds are a staple ingredient in baked goods and desserts.

Almond butter is also a great addition to many energy-boosting recipes. Almond flour can be used along with chickpea flour to make gluten-free brownies and pumpkin spice muffins.

Avocado

In a Pennsylvania State University study, researchers fed overweight adults a low- or moderate-fat diet, with or without avocados. While the low-fat diet reduced bad cholesterol by 7 mg/dl, the moderate-low-fat diet produced better results: Those who didn’t eat avocados reduced their bad cholesterol by 8 mg/dl, and the avocado group reduced it by 14 mg/dl.

Avocado can be used to make many delicious dishes.

It's easy to add avocado to your daily diet. Avocados go well with everything. Simply chop them up with other fruits, add some yogurt, oatmeal and chia seeds for a filling breakfast. Puree them and add olive oil to make a spread for toast. Slice them thinly and add them to omelettes, sushi or salads...

Dark chocolate

Dark chocolate contains flavonoids and antioxidants, which help reduce the toxicity of any LDL that is around. For bad cholesterol to get incorporated into the blood vessel walls, it must first be oxidized. Having plenty of antioxidants around reduces that ability.

Oleic acid, a heart-healthy monounsaturated fat found in olive oil, is also found in dark chocolate and helps lower cholesterol. A few important points: milk chocolate doesn’t have the same effects. You should choose chocolate with at least 70% cocoa.

Dark chocolate has a positive effect on your cholesterol.

However, only 20 - 30g of dark chocolate per day is enough to affect cholesterol levels.

Green tea

To reduce the risk of heart disease, you need to reduce bad cholesterol without reducing good cholesterol. Green tea has been shown to be the best at reducing good cholesterol. A meta-analysis of studies published in the American Journal of Clinical Nutrition found that green tea consumption significantly reduced total cholesterol levels (by more than 7 mg/dl) and significantly reduced bad cholesterol values ​​(by more than 2 mg/dl) without any effect on good cholesterol levels in the body.

Use fresh green tea, dried tea or green tea powder in many daily dishes and drinks.

In addition to sipping green tea hot or iced, you can incorporate it into your meals. Use chilled green tea as the liquid in smoothies, soups, or sauces. Chilled green tea flavored with fresh ginger, mint, or basil, and pureed fresh fruit also makes a delicious cocktail ingredient.

According to Health and Life