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15 Foods, Fruits and Beverages That Can Lower Your Cholesterol

For those of you who have high cholesterol levels, cholesterol lowering foods list below may be useful. Negative assumptions about cholesterol, not always true. Cholesterol is one of the body fat (lipid) which is essential for the activity of cell membranes, make hormones, vitamins and bile acids. Cholesterol also helps in the transmission of nerve impulses.

Cholesterol levels in the blood depends on what you eat and how the body makes cholesterol in the liver. Having too much cholesterol in the blood is not a disease, but it can lead to hardening and narrowing of the arteries (atherosclerosis) in the cardiovascular system.



There are two kinds of cholesterol: the bad is called low-density lipoprotein (LDL) and good is called high-density lipoprotein (HDL). LDL can contribute to heart disease and other cardiovascular diseases. HDL removes excess LDL in your blood and bring it to the liver for disposal.

Cholesterol lowering foods, fruits and beverages

  1. Grapes. Red grapes increase good cholesterol. It is recommended to drink two glasses of grape juice every day.

  2. Blueberry. Blueberries contain a large number of substances that fight bad cholesterol. Compounds in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.

  3. Plum. Such as blueberries, plums have a large amount of material that lowers cholesterol.

  4. Avocado. Unsaturated fat in avocados is the kind of healthy because it can increase your HDL cholesterol levels.

  5. Pomegranates. A study by the National Academy of Sciences (USA) showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production which helps reduce arterial plaque.

  6. Tomatoes. Drinking two glasses of tomato juice a day lowered bad cholesterol from your body significantly.

  7. Garlic. Garlic has a positive effect on your bad cholesterol while maintaining good cholesterol. Many clinical trials have looked at the role and benefits of garlic in heart disease, mainly by lowering total cholesterol, LDL cholesterol and triglycerides. American Dietetic Association recommends that the health benefits of garlic, we should consume 600-900 mg (about 1 clove fresh) per day.

  8. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).

  9. Flaxseed oil. Linseed or flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study on 59 middle-aged men, those who consumed flaxseed oil supplements every day, decreased blood pressure significantly. 

  10. Fish and fish oil. A study from the Norwegian University of Science and Technology found that people with diabetes type 2 who consumed high doses of fish oil over nine weeks lowered the concentration of cholesterol in their bodies.

  11. Olive oil. Olive oil can reduce bad cholesterol from your body. Researchers at the Universidad Autónoma de Madrid (Spain) found that olive oil enriched diet helps lower bad cholesterol (LDL).

  12. Nuts. Walnuts, almonds and other nuts can reduce blood cholesterol. Research has shown that eating a few walnuts every day can lower your cholesterol by 27 percent. According to the U.S. Food and Drug Administration (FDA), consuming about a handful (42.5 grams) of almonds, hazelnuts, peanuts, pecans, pine nuts, pistachio nuts and walnuts, may reduce the risk of heart disease. The content of Omega-3 fats and antioxidants in nuts work to rehabilitate the arterial damage caused by saturated fats.

  13. Yogurt with probiotics. Several studies have shown that the probiotic Lactobacillus acidophilus and Lactobacillus reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back into the blood stream.

  14. Green tea. Study in Japan found that theanine in green tea is beneficial to increase good cholesterol and prevent the formation of bad cholesterol. You should drink at least four cups of sugar-free green tea every day to get the benefits.

  15. Soy products. Soy products such as soy milk, tofu and tempeh not only reduces your cholesterol, but also rich in protein.

Check your cholesterol level

Data taken from www.nlm.nih.gov

Total Cholesterol Level

Category

Less than 200mg/dL Desirable
200-239 mg/dL Borderline high
240mg/dL and above High

LDL (Bad) Cholesterol Level

LDL Cholesterol Category

Less than 100mg/dL Optimal
100-129mg/dL Near optimal/above optimal
130-159 mg/dL Borderline high
160-189 mg/dL High
190 mg/dL and above Very High

HDL (Good) Cholesterol Level

HDL Cholesterol Category

Less than 40 mg/dL A major risk factor for heart disease
40—59 mg/dL The higher, the better
60 mg/dL and higher Considered protective against heart disease



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