High cholesterol level may lead to blood clots and heart disease. To prevent it, include more fiber and protein in your diet. Apple cider vinegar, oats, barley, brown rice, nuts, ginger, green tea, fish, garlic, spinach, olive oil, and avocado are the best foods for lowering cholesterol naturally.
Foods for Lowering Cholesterol Naturally
1. Oats, Barley, Brown Rice
These are high in beta-glucan a type of soluble fibers can reduce the absorption of cholesterol into your bloodstream. Including more oats in your breakfast will reduce bad cholesterol by 5-6% in 4-5 weeks. Also, improves the bowel movement and lose weight.
2. Nuts for Cholesterol
Nuts like almonds, cashews, and walnuts are a good source of unsaturated fat and omega-3 fatty acids can lower bad cholesterol (LDL) level. According to the research eating handful of nuts daily can lower your bad cholesterol by 10% and also reduce the risk of heart disease.
Having a cup of ginger tea in the morning is effective to lower bad cholesterol, increase the level of good cholesterol. Also, it improves the blood circulation tod reduce the risk of heart disease hence it is one of the best foods for lowering cholesterol naturally.
4. Fish Salmon
Fish are a good source of protein and omega 3 fatty acids can lower bad cholesterol and increase good cholesterol level. According to the research salmon, sardines, and herring are effective to raise good cholesterol by 4-5% and reduce the risk of heart disease. Instead of frying you should bake, steam or grill it for better results.
5. Green Tea for Cholesterol
Green tea is a good source of antioxidants known as polyphenols found effective to fight free radicals, reduce bad cholesterol (LDL ). Drinking green tea boosts the density of lipoprotein which removes bad cholesterol from the arteries and prevents the risk of heart disease.
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6. Beans for Cholesterol
Another best foods for lowering cholesterol naturally is beans. Beans are a good source of protein and soluble fibers can reduce bad cholesterol level and high blood sugar level. According to the research, cup of beans in a week are effective to reduce bad cholesterol by 10-15% and also reduce the risk of heart problems and.
7. Apple Cider Vinegar for Cholesterol
It contains anti-fungal, antioxidant, antiviral, antibacterial and inflammatory properties which are effective to treat infection, allergies, indigestion and also good for weight loss. ACV is effective to lower bad cholesterol because it helps to improve the function of your liver to produce enough amount of bile. It controls blood pressure and increases insulin sensitivity to control blood sugar in type 2 diabetes.
Garlic is a good source of antioxidants, vitamins and nutrients can lower bad cholesterol level. It is also been found effective to prevent blood clots and blood pressure. Eating 1-2 raw clove daily can reduce bad cholesterol by 10-12%.
9. Olive Oil
It is a rich source of monounsaturated fat can lower bad cholesterol level. Instead of other oils, you can use olive oil which is effective to prevent heart problems and lose belly fat. You can use few teaspoons of olive oil for dressing salads, roasting vegetables and marinating fish or chicken.
In the list of foods for lowering cholesterol naturally, spinach also plays an important role. It is a good source of lutein and fiber which helps to reduce and stops building bad cholesterol (LDL) in the body. According to the research 1/2, cup of spinach found effective to prevent heart disease.
Avocado is a rich source of fiber and monounsaturated fat which raise good cholesterol and lower bad cholesterol.