High cholesterol is a curse to anybody. It increases the risk of having heart diseases and clogged arteries. People suffering from this condition often rely on regular medication for a better life. But there is an easier solution.
Scientists have proved that cholesterol lowering foods can reduce LDL or bad cholesterol level. So, by maintaining a high cholesterol diet, anyone will be able to control the LDL, HDL ratio. Foods like avocados, nuts, apples are rich in soluble fibers and healthy fats, which eliminate the LDL from our bloodstream.
If you are wondering how you can reduce your cholesterol, then this is the article you need. Here, you will get the proper diet plans along with a food list.
8 Foods That Lower Cholesterol Fast
Cholesterol is basically one type of lipoprotein that smoothens the cell membrane and vitamin D function. If by any chance the bad cholesterol level raises, this will put your health at risk. But fortunately, some foods can lower your bad cholesterol level and raise the good one. Adding those to your meals will help you maintain a healthy body.
Here are the top 8 cholesterol lowering foods:
“If you want to stay healthy, add more veggies to your meal.” You must have heard this sentence once in your life. Actually, vegetables are the key to a healthy life. Why? This is because the veggies are packed with soluble fibers and antioxidants. Also, they are low in calories.
Soluble fibers can eliminate the LDL from your blood and raise the HDL level. Also, the experts claim that the other nutrients of vegetables lower the risk of heart diseases. So, eating more green will actually benefit your health in all aspects.
2. Heart-healthy fats
Fats are bad. That is the common thinking of most people. Is this true? I agree that some fats, for example, trans fats or saturated fats can do a lot of harm to your body. But on the other hand, monosaturated or polyunsaturated fats can actually keep you healthy and fit.
Replacing the saturated animal fats with the monosaturated or polyunsaturated fats will not only lower your LDL level but also raise HDL production. According to a study, daily consumption of unsaturated fats can reduce the LDL level by 18%.
Here are some food items that offer heat healthy fats:
- Olive oil
- Peanut oil
3. Plant sterol and cocoa
The plant’s sterols and cocoa reduce the LDL level by limiting the absorption of cholesterol. You will find cocoa in non-milk dark chocolates. According to a study, dark chocolates or cocoa can lower the bad cholesterol level by 2 to 5%. However, you should not just eat any type of dark chocolates. The ones that contain added sugar or milk may increase the bad cholesterol.
Each plant and plant oil contains plant sterols. For example, corn oil, soyabean oil. The plant sterols also reduce your cholesterol level by 16% and raise the HDL level.
4. Fatty acids
Fatty acids have proven to be beneficial for health. The scientists claim that the fatty acid can do the following thing:
- Lower LDL level
- Reduce the risk of heart disease
- Lower inflammation
- Lessen the chance of getting a stroke
- Control blood pressure
Fatty acids are largely found in sea fishes like Mackerel, Salmon, and Tuna. According to a study, eating these fishes at least once a week can lessen the chance of having a heart attack by 27%.
However, you should prepare the fishes by stewing or steaming. Deep-fried fishes can raise your LDL level and increase heart diseases.
Fruits ensure you have a healthy heart and low cholesterol level. Most of the fruits are rich in soluble fibers and antioxidants. Eating fruits every day will not only reduce your cholesterol level but also prevent other chronic diseases.
Scientists claim that fruits contain a special type of soluble fiber called pectin, which reduces the LDL level by almost 10%. Not only that, but fruits can also higher the HDL level. Here are some of the cholesterol lowering fruits:
6. Soy products
The scientists do not have any strong evidence that soy goods actually reduce cholesterol. But most experts believe these products have the properties to slightly lower the LDL level. Here are some of the soy foods you can add to your list:
- Soy milk
- Edamame beans
Garlic is packed with plant compounds and so, they work as a great medicine. Here are some of the benefits of eating garlic:
- Lower cholesterol level by 9 to 12%
- Maintain a healthy blood pressure level
- Improve heart conditions
8. Tree nuts
What can be the better snacks than nuts for the high cholesterol people? Tree nuts are rich in fatty acids, potassium, calcium, magnesium, and so on. Eating nuts daily can lower your LDL level by 7 to 10%. Besides reducing cholesterol, nuts keep your heart healthy and your body fit. Walnuts and almonds will be a great addition to your snack list.
Some other cholesterol lowering foods are:
What are the worst foods for high cholesterol?
Now you know which foods lower your cholesterol level. Do you know which foods you should avoid? Take a look at the following list given below:
- Deep-fried dishes
- Coconut oil
- Poultry with skin
- Palm oil
- Sweet items
- Bakery goods
- Hydrogenated oil
- Processed foods
High cholesterol diet plan
To reduce your cholesterol level, following a particular diet will be more beneficial. I am adding a list of low cholesterol diets below:
- Vegetarian diet
- Mediterranean diet
- The Engine 2 diet
- The Ornish diet
- The Flexitarian diet
No matter which meal plan you follow, add more vegetables, and healthy fats to your meals.
Though cholesterol lowering foods do not work like magic, they can reduce your LDL level really fast. To make the plan more effective, do regular exercise, and cut down alcohol consumption.