Cholesterol is a kind of waxy substance which is present in your blood and cells. The liver is that organ of the body that forms cholesterol and the rest is because of the diet. Cholesterol is also known as lipoproteins. Our body needs to have a balanced level of two forms of cholesterol:
- Low-Density Lipoprotein (LDL): It is the wrong or unhealthy form of cholesterol.
- High-Density Lipoprotein (HDL): It is an excellent or healthy form of cholesterol.
There are many natural foodstuffs that we must avoid to balance the level of both good and bad cholesterol. Some of the major food items are:
- Eggs
- Full Fat Yogurt
- Organ Meats
- Cheese
- Shellfish
Our body needs a significant amount of cholesterol to form digestive fluids, hormones, and Vitamin D. Increase in cholesterol levels can lead to many other serious ailments. Thus, it is quite essential to get your cholesterol level checked regularly to lower the chances of heart diseases and other adverse effects including,
- Gall Bladder Stones
- Stomach and Chest Pain
- Blockage In The Brain
- Heart Attack
- Issues on Memory
- Reduced Blood Flow
The significant effects of high cholesterol levels are on the following body systems:
- Cardiovascular and Circulatory System
- Nervous System
- Endocrine and Digestive System
These methods are necessary to perform daily to ensure the maintenance of your health, including good cholesterol, without having wasted on the doctor’s fees.
- Exercise including aerobics and resistance exercise
- Reducing excess weight
- Eating soluble fiber
- Quit smoking
- Avoiding Trans fast
- Moderate intake of alcohol
- Intake of supplements (fish oil)
The 13 primary cholesterol-lowering natural foods that must be added to the diet are:
1. Dark Chocolate and Cocoa
Having dark chocolate in a small amount is proven to be good for heart health. And, cocoa a precious ingredient of chocolate helps to lower the bad cholesterol and increase the good cholesterol of the body.
However, chocolates are not for people who have diabetes.
2. Legumes or Pulses
Legumes majorly like beans, pulses and lentils are rich in fiber, minerals, and proteins. By replacing some refined grains and processed meats with legumes can help in lowering the risk of heart diseases.
Intake of 100gms legumes per day can be useful in lowering blood cholesterol levels.
3. Fresh Juices
Pomegranate juice, grapefruit juice, lemon juice, orange juice, and other juices of citrus fruits have the best effects on reducing the cholesterol levels.
Pomegranate juice has a high content of antioxidants than other fruit juice; it has a high content of antioxidants, which help to reduce low-density cholesterol.
4. Virgin Olive Oil
Olive oil is full of antioxidants and anti-inflammatory effects.
It has two significant benefits:
- Lowers blood cholesterol
- Reduces the risk of heart disease.
Virgin olive oil has a distinctive smell and taste that can help you to distinguish virgin oil out of other olive oils.
5. Avocados
Avocados are incredibly nutritious fruits; rich in monounsaturated fats and fibers. The nutrients help to lower bad LDL and good HDL cholesterol.
According to studies, people having excess weight or are obese must intake one avocado a day to lower bad LDL levels in the body.
6. Fatty Fish
Fatty fish like salmon and mackerel are an excellent source of Omega-3 fatty acids that helps to increase good HDL cholesterol and reduces the chances of heart stroke.
The healthiest way of cooking fish is steaming and stewing, whereas fried fish can increase the risk of any heart disease.
7. Whole Grains – Oats & Barley
Whole grain food items, including oats and barley in your diet, can lower the chances of any heart disease.
Whole grains provide a large number of vitamins, minerals, fibers, and plant compounds that promote heart health and also lowers the cholesterol level naturally.
Oats and barley provide beta-glucan that lowers the bad cholesterol in the body.
8. Citrus Fruits
Many fruits, including apples, grapes, berries, citrus fruits, and strawberries, have soluble fiber, which helps to lower the cholesterol level of the blood.
Fruits contain bioactive compounds and plant compounds that prevent heart diseases and also help to lower the cholesterol level of the body, respectively.
9. Nuts- Walnuts, Almonds
Nuts are extremely rich in monounsaturated fats, omega -3, calcium, magnesium, potassium, and phytosterols. These help to lower the cholesterol levels and also aid in regulating the blood pressure of the body.
Intake of 2-3 servings of nuts in a day can decrease the bad LDL cholesterol level of the body. It also lowers a 28% risk of both fatal and non-fatal heart diseases.
10. Soybean
According to the study, soy foods must be added in your diet to reduce bad cholesterol and also helps to increase good cholesterol levels of the body.
Soybean is a type of legume which is beneficial to lower blood pressure naturally.
11. Green Tea
The primary beneficial compounds of green tea are:
Catechins: It is essential for healthy blood pressure.
Quercetin: It lowers the inflammation and improves blood vessel functions.
It helps to lower bad cholesterol and increase good cholesterol level of the body.
12. Leafy Vegetables
Dark leafy vegetables, including spinach, contain lutein and other antioxidants that can lower the risk of heart disease and also helps to reduce the cholesterol level of the body.
13. Red Wine
It has a chemical known as resveratrol that helps to lower the blood level of LDL cholesterol. It also has high inflammatory and antioxidant properties that help to primary heart health.
If you don’t drink, then you must not start drinking alcohol, but if you do, then you must limit your consumption to one or two glasses a day. All the above mentioned natural foods help to lower the risk of any heart disease and also help to maintain cholesterol levels of the blood.
This post was written with the help and advice of Emylee John. Emylee is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.
