11 Cholesterol-Lowering Foods

Cholesterol, a substance produced by the liver in every human body, plays a vital role in the production of some hormones. It is one of the main elements of the cellular membranes, and it is essential for the proper functioning of the nerves. Cholesterol levels are normal if you have a healthy nutritional diet, but unfortunately, the standard western diet enriched with hydrogenated fats and high amounts of carbohydrates causes an increase in the serum cholesterol concentrations. An increase in cholesterol is one of the main risk factors which is responsible for the development of stroke, heart attack or other severe cardiovascular/cerebrovascular damage. Practicing good healthy nutritional habits may significantly reduce cholesterol levels and bring back balance to the metabolism of this vital substance. Currently, the preferred serum cholesterol concentrations in the human body are below 200mg/dL. 1. Vegetables. All vegetables, especially the green ones, represent a healthy choice of food since they are enriched with antioxidants that clear the arteries from pathological plaque formations and reduce the damages caused by oxidative stress. Vegetables are generally known to protect the body system against free radicals and they also slow-down the aging process. Spinach, broccoli, onions, and cabbage ensures that there is an adequate fiber intake, and they provide protection to the heart muscles. Vitamins and minerals from vegetables are essential for keeping the metabolic processes balanced; this will directly lead to a decrease in the serum cholesterol concentration. 2. Nuts. Nuts contain significant amounts of polyunsaturated and monounsaturated fats. Nuts are healthy since they represent one of the foods that are enriched with a high variety of healthy nutrients such as healthy fats, antioxidants, and vitamins. It has been recognized in clinical trials that consuming nuts have beneficial effects on reducing bad cholesterol (LDL) levels. They are also a good choice for reducing triglycerides and cholesterol in patients who have diabetes. Nuts protect the internal layer of the arteries from damages and reduce the size of the plaques, thereby improving the circulation and oxygenation of vital organs and tissues such as heart, brain or kidneys. Nuts represent one of the essential foods in every healthy dietary plan since they are known to be one of the main nutrients fighting obesity. Nuts are also rich in coenzyme Q10, which is especially important for people that take cholesterol-lowering medications. More foods on next page... 3. Flaxseeds. Flaxseeds are nutritive because they contain the highest amounts of alpha-linolenic acid, which is one of the omega-3 acids responsible for lowering the levels of cholesterol and triglycerides. Flaxseeds contain fibers, which are essential for detoxification, gut balance and fighting weight gain. Fibers prevent cholesterol from being absorbed in the digestive system, and consequently, the body uses its cholesterol depots from the plasma. This is the key mechanism of decreasing plasma cholesterol levels when consuming flaxseeds. It is recommended to consume this food with yogurt or blend it into smoothies, and use it as a breakfast. Flaxseeds have also been proven to be beneficial in regulating hormone levels, especially cholesterol-based ones, such as reproductive hormones. 4. Olive Oil. Extra virgin olive oil is also a good source of healthy fats. It exhibits anti-inflammatory characteristics and increases the level of good cholesterol (HDL). Olive oil is essential for keeping the coronary arteries healthy, and ensuring that there is an adequate blood supply to the heart muscle. It should also be noted that you should not fry foods using this oil. Olive oil should be consumed as a dressing for salads or as a marinade - to boost the flavor of your favorite meal. 5. Avocado. Avocado is probably one of the foods that contain the most substantial amounts of healthy fats. Consumption of food enriched with these fats is the best way to increase the levels of the healthy cholesterol and at the same time decrease the bad cholesterol levels. Fibers in avocado regulate the gut motility, help with weight loss and additionally reduce cholesterol levels. It has been recognized that avocado contains nutrients such as glutathione and lutein that act as strong antioxidants and protects the organisms against the damage induced by oxidative stress and the production of free radicals. These ingredients also exhibit strong anti-inflammatory properties, protects the arterial wall from damage and prevents plaque formation. Avocado is a good choice for the smoothies, salads or desserts. 6. Salmon. Omega-3 acids are quite important for the balance of the cholesterol metabolism in the body. Fishes are enriched with this important nutrient, especially salmon. Herring and sardines also contain a high concentration of these important nutrients. Omega-3 acids will not only decrease the serum cholesterol levels but will also prevent damages to the arteries. Cerebrovascular, cardiovascular disorders, dementia or even depression may be prevented with the regular intake of a sufficient amount of omega-3 fatty acids. Consuming salmon meat on a regular basis will not only reduce cholesterol but will also increase the heath of the heart muscle and improve the cognitive function. 7. “Ancient” Grains. Gluten-free grains and products from the whole grains are full of fibers. Balancing the gut motility and gut flora has been linked to many health benefits including a healthy metabolism, which precedes the establishment of normal cholesterol levels. Interestingly, oats contains a compound called beta-glucan. This substance is one of the most investigated natural substances that exhibit the cholesterol-lowering activity. Back in 1997, the FDA approved a claim that beta-glucan significantly reduces and corrects the cholesterol levels in hypercholesterolemic patients. 8. Green Tea. Green tea is well known for its antioxidant properties and is probably one of the most widely consumed drinks in the world. Active compounds within green tea, called polyphenols, are proven scientifically to exhibit antioxidant properties, lower the levels of cholesterol and prevent some chronic and debilitating illnesses. Green tea has also been proven to be beneficial as an anti-inflammatory agent. Regular consumption of green tea may help with pain in rheumatoid arthritis, increase bone density and improve cognitive function. Green tea, when appropriately consumed, decreases blood pressure, thereby protecting the heart muscle from excessive contraction. 9. Beans. Regular consumption of beans provide an adequate amount of fibers which are necessary for regulating the gut motility and decreasing the absorption of cholesterol within the alimentary tract. Beans also contain minerals that may help to improve blood circulation. 10. Garlic. Garlic abounds with antioxidants and ingredients that are known to exhibit anti-inflammatory, antiviral and antibacterial properties. Garlic reduces blood sugar level and boosts the immune system. Garlic possesses anticoagulant properties, therefore helps to prevent the formation of blood clots within the blood vessels. By introducing garlic along with the other foods mentioned in this article to your regular dietary plan, you may reduce the levels of cholesterol without the need for cholesterol-lowering medications. 11. Turmeric. Turmeric is one of the spices that possess anti-inflammatory, cholesterol-lowering, and anti-oxidative properties. The active compound curcumin found in turmeric is being investigated for all of the properties above. This compound is currently being studied since there is evidence that curcumin may exhibit protective effects against cancer or chronic inflammatory diseases such as ulcerative colitis or rheumatoid arthritis.

6. Salmon

Disclaimer