Most people do not care about their cholesterol until they get a high cholesterol condition. High cholesterol increases the risk of having heart diseases and high blood pressure. If the condition gets worse, you may need to take medications.
Instead of medications or pills, a healthy diet can also be effective in the case of high cholesterol. Most people have observed a good change in their LDL level after adding the foods that lower cholesterol fast to their diet.
Usually, the foods that are rich in soluble fibers, and have unsaturated or monosaturated fats in them, can lower cholesterol. Read on to this article to get the best foods that can control your LDL level.
Foods That Lower Cholesterol Fast
When we are talking about low cholesterol foods, give priority to the items that can bin out the LDL from the bloodstream. Items that contain unsaturated fats or soluble fibers do exactly the same. So, this is obvious that those foods can help you lower your overall cholesterol level.
So, what foods to eat to lower cholesterol? Here are the best 30 items for you:
Okra is a great source of healthy soluble fibers and polyphenol. The soluble fiber helps you eliminate the bad cholesterol from your body, while the polyphenol fights the inflammation. You can use this green veggie to prepare side dishes for lunch or dinner.
You may know tomato as the source of potassium, vitamin A, and C. Besides these nutrients, the tomatoes also contain a considerable amount of antioxidant lycopene. You will find this hydrocarbon in all kinds of red fruits and vegetables. The lycopene can break down the LDL in case you have a high cholesterol condition.
If you have heart disease, kale can be your everyday dish. This vegetable is filled with potassium, antioxidants, magnesium, and soluble fibers. And you know that foods rich in soluble fibers can help you lower cholesterol fast.
Oatmeals are the ultimate food solution for high cholesterol people. This food contains a certain type of soluble fiber known as beta-glucan. This fiber can absorb cholesterol from your bloodstream, and eventually, reduce the overall LDL level.
When you are searching for foods that lower cholesterol fast, you can not miss flaxseeds. These seeds are rich in phytosterol, soluble fibers, and omega 3 fatty acids. Researchers claim that soluble fibers and omega-3 fatty acids, both can lower the risk of having heart diseases, and high cholesterol. However, phytosterol also has the properties to reduce the LDL level.
Doctors and nutritionists suggest quinoa to people who are suffering from high cholesterol levels. According to researchers, eating 50 grams of quinoa every day for 6 weeks can lower your total LDL level. Also, the fibers, vitamins, and antioxidants in the quinoa improve the blood flow.
7. Olive and olive oil
If you are looking for cooking oil that can reduce your LDL level, go for olive oil. This oil is rich in antioxidants that can lower your cholesterol level. Also, the monosaturated fatty acids of olive oil can improve your HDL level. However, using olive oil while preparing dishes has many other health benefits too.
Sardines are rich in both flavors and nutrients. You will find abundant amounts of omega 3 fatty acids in these fishes. And you already know that fatty acids can lower your cholesterol level.
If you want a good heart and low cholesterol level, then add avocados to your everyday meal today. Researches have shown that avocado is a great source of soluble fibers and healthy monosaturated acids. Different studies have proved that this can lower cholesterol and improve HDL levels.
Eating pecans every day will not only lower your cholesterol but also improve your heart condition. These tasty tree nuts are packed with monosaturated fats, vitamin E, beta carotene, protein, potassium, zinc, and other nutrients.
Fruits can help you a lot, lowering your overall cholesterol level. Especially grapes are rich in polyphenolic compounds, fibers, and antioxidants. Besides reducing the LDL level, these nutrients can protect your skin cells from damage and decrease inflammation.
Here are some other foods that lower cholesterol fast:
- Unsweetened soy milk
- Chia seeds
- Sesame oil
- Peanut butter
Low cholesterol diet plan
Following a high cholesterol diet can actually benefit you if you do not know what to eat or what to avoid. There are many diets available that will lower your cholesterol level, help you lose weight, and improve your overall health.
Here are the top diet plans to reduce the LDL level:
- Ornish diet – This diet is designed for both weight loss and lowering cholesterol. This meal plan mainly focuses on low-fat plant-based items like fruits and vegetables. Even though this diet can be a bit hard to follow, you will get a positive result in the end.
- Flexitarian diet – The Flexitarian diet has been designed for those people who are not a big fan of vegetables. Though this diet prioritizes vegetables, you can also add lean meats or low-fat meats to the meals.
- Vegetarian diet – Well, I don’t think I need to explain the benefits of vegetables in lowering cholesterol. As this meal plan does not include any meats, there is a lesser chance of getting heart diseases.
- Mediterranean diet – If you ask me how to reduce cholesterol without medication, I would recommend the Mediterranean diet. This diet is so efficient that you will observe the progress within a few weeks. This meal plan includes fish, vegetables, fruits, meats, and other healthy fats.
- The Engine 2 diet – This is the diet plan of athletes and firefighters. There is no room for meat, processed foods, or sweets in this meal.
Though medications can reduce high cholesterol, diet is always the better option. The foods I have mentioned above can lower your cholesterol level real fast. Remember to cut off sugar from your meals and do regular exercises.