12 Foods for Lowering Cholesterol Naturally.
By Nitin Singh
High cholesterol is a significant risk factor for heart disease due to excess LDL, or "bad" cholesterol, increasing the risk of atherosclerosis.
To lower heart disease risk, dietary changes involving heart-healthy foods like fruits, vegetables, nuts, and legumes are essential.
Oats and oat bran are rich in beta-glucan, a soluble fiber that lowers cholesterol by blocking its absorption.
Studies show that regular oat consumption significantly reduces total and LDL cholesterol levels.
Almonds, a source of soluble fiber, are linked to reduced cholesterol levels, according to numerous studies.
Consuming nuts, including almonds, is effective in lowering total cholesterol, LDL cholesterol, and triglyceride levels.
Berries contain antioxidants and fiber, reducing LDL cholesterol, raising HDL cholesterol, and lowering blood pressure.
In addition to lowering cholesterol, berries help protect against heart disease by reducing inflammation and improving artery function.
Walnuts, like almonds, contain soluble fiber and are associated with reduced total cholesterol, LDL cholesterol, and triglycerides.
Beans, high in fiber, can reduce LDL cholesterol by 19% and lower heart disease rates by 11%.
Avocados improve heart disease risk factors, increasing HDL cholesterol and reducing oxidized LDL cholesterol.
lower total and LDL cholesterol levels, supporting heart health.
Cocoa products, such as dark chocolate and unsweetened cocoa, can improve lipid levels and support heart health.
Chia seeds are rich in fiber and healthy fats, reducing total and LDL cholesterol and boosting HDL cholesterol.
Okra's polysaccharides and fiber content lower total and LDL cholesterol and blood sugar levels.
Apples, rich in soluble fiber, effectively reduce total and LDL cholesterol, blood pressure, and inflammation.
a gluten-free grain that can lower blood lipid levels and improve nutrient intake.
To support heart health, limit ultra-processed foods, added sugar, fried foods, and high-fat animal products.
A healthy lifestyle, including exercise, sleep, and stress management, is essential for maintaining optimal blood lipid levels.