Lower LDL Cholesterol Levels Naturally with 15 Foods

Cholesterol, a wax-like substance, circulates in the bloodstream in the form of two lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).  However, LDL or low-density lipoprotein cholesterol is known as “bad” cholesterol because it deposits cholesterol in the blood vessels. Such deposits can block blood flow and this can in turn cause a heart attack or a stroke. On the other hand, HDL cholesterol also called the “good” cholesterol transports cholesterol back to the liver to be expelled from the body. Higher levels of high-density lipoprotein cholesterol may also reduce the person’s propensity for cardiovascular disease and related types of strokes. Here is a list to lower LDL cholesterol levels naturally with 15 foods and at the same time enhance the other factors that are associated with heart diseases

1. Eggplant

Eggplant is low in calories and contains fiber; about 3 grams of fiber is present in 100 grams of eggplant. Higher fiber content enhances health conditions of blood cholesterol and decreases the possibilities of cardiovascular disease, stroke, obesity, and type 2 diabetes. Soluble fiber in the eggplant forms a gel that binds with cholesterol, lowering LDL cholesterol. Besides, fiber helps in weight loss and maintains blood sugar levels,  benefiting overall heart health

2. Apples

Apples have been found to have positive effects on cholesterol levels. In a small study,  consumption of two apples per day decreased the total,

LDL cholesterol and triglyceride levels. Apples are a good source of dietary fiber; one apple individual amounts to 3-7grams of fiber which aids in reducing the cholesterol levels in the body. They also include polyphenols, which are believed to enhance cholesterol status in addition to the above factors.

 3. Garlic

Garlic is a common ingredient used in cooking and an ancient remedy for many ailments, it has compounds like allicin found in it.  Research suggests that garlic may decrease blood pressure and reduce total and LDL cholesterol in a highly significant manner. More cloves of garlic can be used to derive the heart-protecting qualities of this food item. Several garlic supplements are available, but they claim that Aged garlic supplements are more effective. While the specific mechanisms are not fully understood, garlic is believed to inhibit cholesterol synthesis enzymes and improve LDL cholesterol clearance by the liver. As it is a herbal remedy, consulting with a healthcare professional is recommended before incorporating garlic supplements.

4. Extra Virgin Olive Oil

Mediterranean diets are full of heart-healthy extra virgin olive oil. Studies have shown that four tablespoons taken daily can lower the risk of major heart events by 30%. This oil is a source of monounsaturated fatty acids which boost the HDL cholesterol profile and reduce the LDL cholesterol. It also has polyphenols that help to decrease inflammation related to the development of heart diseases. Selecting the right extra virgin olive oil for ‘healthy cooking’ and properly consuming this food is a wonderful way of enjoying improved heart health.

5. Okra

Okra, also known as lady’s fingers, is a warm-season vegetable with nutritional valet for cholesterol. This substance in the okra forms a gel-like structure and it can also help to engage the cholesterol as it passes through the intestines hence it helps to expel it through the feces. One may also benefit from a decrease in LDL cholesterol levels when consuming okra. Cooking okra in some way and then adding it to your dishes is a simple way to incorporate it into your meals.

6. Barley

Barley is a nutrient-rich grain high in fiber and beneficial for heart health. It has beta-glucan which is a type of fiber that helps in reducing LDL cholesterol. Beta-glucan binds with bile acids and simultaneously, it decreases the cholesterol uptake resulting in a general decrease in cholesterol. Also, barley’s beta-glucan modulates the gut microbiome and blood glucose regulation mechanism.

7. Dark Chocolate

Dark chocolate containing cocoa is rich in flavonoids known for their antioxidant and anti-inflammatory properties. Studies have shown that taking cocoa flavanols can lead to a decrease in LDL cholesterol and blood pressure levels and an increase in the level of HDL cholesterol. However, one should take dark chocolate in moderation as it contains saturated fats and sugars.

8. Fatty Fish

Fatty fish like salmon and mackerel contain omega-3 fatty acids, which promote heart health. They increase “good” HDL cholesterol, decrease inflammation, and lower the risk of stroke. Studies show that frequent fish consumption lowers the likelihood of getting metabolic syndrome and the risk of stroke. Steaming or stewing fish is the healthiest cooking method, as fried fish may increase the risk of heart disease.

9. Legumes

Legumes like beans, peas, and lentils are good sources of nutrients and reduce the risk of heart disease. Related examination of 26 randomized controlled studies found that consuming just 100 grams of legumes daily can significantly lower “bad” LDL cholesterol levels. Legumes are helpful for weight loss and have a low glycemic index hence good for consumption by diabetic patients.

10. Oatmeal

The soluble fiber found in oatmeal helps decrease the “bad” cholesterol levels in the body. Other foods that contain soluble fiber include kidney beans, Brussels sprouts, apples, and pears. Reducing the LDL cholesterol means that you need to take 5-10 grams of soluble fiber every day. Oatmeal or oat bran gives 3-4 grams of fiber per serving; the addition of fruits such as bananas or berries further boosts the amount of fiber consumed. Soluble fiber slows down the effects of cholesterol in the body and thus, cholesterol absorption is hampered.

11. Green Tea

Green tea contains catechins, which are antioxidants known for their health benefits. A 2020 study found that green tea has a positive effect on cholesterol levels as affirmed by the reduction in the total and LDL cholesterol without touching the HDL cholesterol. However, more investigation has to be conducted to prove these facts. Consuming green tea as part of daily food intake is one of the easiest ways to enhance cholesterol.

12. Non-Starchy Vegetables

Non-starchy vegetables like asparagus, Brussels sprouts, cabbage, broccoli, cauliflower, tomatoes, peppers, celery, carrots, leafy greens, and onions are low in calories, high in fiber, and contain protein. They contribute to a naturally healthy diet, aid in weight management, promote intestinal functions, and are a rich source of protein from plants. Eat some non-starchy vegetables in your meals for good health.

13. Soy Foods

Diets containing soy products such as tofu, soy milk, and soy yogurt are well recommended in the reduction of cholesterol levels. Studies have shown that soy protein consumed for six weeks at about 25 grams can help to decrease LDL cholesterol. Including soy protein in the diet can lower LDL cholesterol by about 3-4% in adults, making it a valuable addition to a heart-healthy and cholesterol-lowering diet.

14. Berries

Berries like strawberries, raspberries, and blueberries are excellent sources of cardiovascular benefits. Strawberries are rich in polyphenols, reducing the danger of heart disease. Raspberries provide 8 grams of fiber per cup, which is useful for lowering LDL cholesterol and bowel irregularities. Another component benefiting the cardiovascular system is the effect blueberries have on decreasing blood pressure, as blueberries will enhance circulation.

15. Nuts

Tree nuts, such as walnuts, pistachios, and pecans, can effectively reduce total cholesterol levels and LDL cholesterol. These nuts are packed with monounsaturated fatty acids, vitamins, and minerals beneficial to the heart, and fiber. Furthermore, nuts are sources of plant sterols which are natural cholesterol-reducing compounds in foods that prevent dietary cholesterol from entering the bloodstream. Nonetheless, it is vital to take nuts in moderation, even though they are loaded with health benefits.