Natural High Cholesterol Lowering Foods

After eating delicious food, your cholesterol levels immediately go high? Don’t worry, these cholesterol-lowering foods can be your weapon for controlling high cholesterol!

There are two types of cholesterol in the human body, namely high-density lipoprotein (HDL) or known as good cholesterol. While the other one is low-density lipoprotein (LDL) aka bad cholesterol.

The human body produces LDL cholesterol naturally. However, an unhealthy lifestyle, such as rarely exercising and not controlling daily food intake, can increase the amount of LDL cholesterol in the body.

If high cholesterol is allowed to continue to occur, you are at greater risk of heart disease , heart attacks , and strokes. Therefore, as much as possible, cholesterol levels must be lowered to the optimal limit.

To help with this, you need to consume foods that reduce bad cholesterol in the body. Here are some of the types of food in question:

Other articles: What is the Normal Cholesterol Level for Adults?

1. Salmon and Tuna

These two fish are the best sources of omega-3 fatty acids. In fact, omega-3 fatty acids in salmon and tuna can significantly reduce the risk of death from cardiac arrhythmia or coronary heart disease!

However, you also have to pay attention to how to process it if you want to get maximum results. As much as possible avoid frying fish ( deep frying ), because this cooking method will eliminate more than 50 percent of the omega-3 content in it.

Rather than frying, cooking fish is better by grilling, steaming, or mixing it into soup.

2. Oatmeal

Grains such as oats can reduce cholesterol levels by absorbing fats in the bloodstream. Oats also contain soluble fiber called beta-glucan which binds fat and carries it out of the body through feces.

A cup of raw oats or half a cup of cooked oats provides 5 grams of soluble fiber. So, consuming 5-10 grams of fiber per day will be very effective in controlling cholesterol levels.

3. Walnuts

Just like fish, walnuts are rich in monounsaturated fats and omega-3 fatty acids. These two substances can help reduce cholesterol levels and prevent inflammation in blood vessels .

As a result, you can also avoid high blood pressure problems . In fact, a study published in 2016 reported that walnuts are not only good for controlling cholesterol and hypertension, but also delay retinal damage in the elderly.

Other articles: 5 Symptoms of High Cholesterol that are Often Ignored

4. Soybeans

Protein, isoflavones, lecithin, saponins, and fiber in soybeans are also useful for lowering cholesterol levels. Isoflavones are not only useful for lowering cholesterol, but also blood pressure.

Meanwhile, saponins are useful for inhibiting the absorption of cholesterol into cells. Consume 2 servings of tofu or soy milk per day and feel the positive effects.

5. Almonds

Almonds have the same benefits as walnuts. However, almonds have twice the protein content of walnuts.

According to a study published in the Journal of Nutrition, eating 1.5 ounces (42 grams) of almonds per day increased good cholesterol levels by 15 percent. However, this effect only affected those who were of normal weight.

6. Olive Oil

Olive oil is an excellent source of monounsaturated fats and can lower cholesterol levels and reduce arterial inflammation.

The polyphenols in olive oil can reduce the harmful oxidation of bad cholesterol (LDL) while increasing the levels of good cholesterol (HDL) in the blood.

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7. Krill Oil

Krill oil or shrimp oil is said to be a new generation of omega-3. Krill oil contains the same essential fatty acids as fish oil, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

In addition, krill oil also contains other fatty acids derived from phospholipids and astaxanthin which are high in antioxidants. According to research, krill oil is more effectively absorbed by the body than fish oil because its EPA and DHA are bound to phospholipids .

8. Orange Juice

Even though it is more popular as a source of vitamin C, orange juice also contains phytosterols which can positively influence cholesterol levels.

Phytosterols actually have a structure similar to animal cholesterol, but they can inhibit the absorption of dietary cholesterol and help reduce bad cholesterol in the blood.

9. Berries Juice

Berries, especially raspberries, can reduce bad cholesterol levels and increase good cholesterol. This is caused by high levels of polyphenols, which are natural antioxidants which also give the berries their bright color.

To make your berry juice healthier, avoid straining the fruit juice and adding excessive sugar.

Other articles: Want to Lower Cholesterol? Let’s Eat These Fruits!

10. Avocado

This fruit is a source of monounsaturated fats, phytosterols , and polyphenols that are excellent for controlling cholesterol levels. By replacing saturated fats in your diet with avocados or avocado oil, cholesterol levels can drop by up to 15 percent.

For those who are obese , try to eat one avocado every day for five weeks. After that, you will feel healthier because the level of bad cholesterol decreases drastically.

11. Apple

Research published in the European Journal of Nutrition shows that eating apples can slow the oxidation of bad cholesterol. This benefit is obtained through the antioxidant polyphenol content found in apple skin.

This antioxidant is very important to avoid inflammation and plaque buildup in the arteries caused by bad cholesterol. Because bad cholesterol interacts with free radicals and will oxidize and cause this condition.

12. Onions

Onions have been shown to lower LDL cholesterol levels, and this is likely due to the flavonoid content known as quercetin. This type of flavonoid acts as an antioxidant that helps prevent cholesterol from clogging the arteries.

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13. Garlic

For hundreds of years garlic has been used by various cultures around the world. The Egyptians included garlic in their diet to increase stamina.

In the modern world, researchers have succeeded in finding out the benefits of garlic for lowering cholesterol, preventing blood vessel blockages, reducing blood pressure, and helping the body fight infections.

Recent research suggests that this spice prevents plaque from forming in the arteries at an early stage, also known as nano plaque.

14. Green Tea

All types of tea are rich in antioxidants, so they can help lower bad cholesterol. However, green tea is the type of tea that is richest in antioxidants and has shown the best results.

A few cups of green tea every day will help create a more stable and healthy cholesterol threshold for the body.

15. Turmeric

This spice, which is often used to make yellow rice, is a powerful anti-inflammatory agent and can also help reduce LDL levels in the blood.

In fact, researchers have revealed that low doses of its active ingredient, curcumin, can reduce total and LDL cholesterol in patients with heart disease.

16. Cucumber

Apart from its fresh taste and rich fluid content, cucumber has good benefits for lowering high cholesterol.

This is because cucumbers are very rich in fiber, so they can help dissolve bad fats in the digestive tract. In addition, cucumbers are also rich in potassium and magnesium which can help prevent high blood pressure aka hypertension.

To provide optimal benefits, cucumbers should be consumed directly with their skin. No need for any heating process, the important thing is that it has been washed clean before being consumed as a salad.

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17. Eggplant

Apart from containing no cholesterol at all, the fiber in eggplant or eggplant is effective in dissolving cholesterol in the intestines. In addition, the anthocyanin content in eggplant has been proven to reduce the risk of coronary heart disease and high blood pressure or hypertension.

However, these benefits can be lost instantly if eggplant is processed in the wrong way. Fried eggplant, as is often done in restaurants, is not the right way to cook.

So, what is the best way to process eggplant? Studies have found that the best way to process eggplant is by steaming it. In this way, the nutritional content in eggplant can be maintained properly so that the benefits provided are also optimal.

18. Tofu and Tempeh

Not only containing soluble fiber and fluids, tofu, tempeh, and other soybean products also contain phytochemical compounds such as saponins , phytosterols , lecithin , and linoleic acid.

These substances have the effect of lowering high cholesterol. Not only that, studies also found that people who have a habit of consuming soy products tend to have a lower body mass index and are protected from coronary heart disease and stroke .

19. Banana

Bananas are a fruit that is rich in beneficial nutrients, such as inulin, potassium and fiber. The inulin substance in bananas is said to reduce cholesterol from food that enters the body.

While the potassium in bananas can help optimize blood pressure. For the fiber in bananas, this compound can help erode bad cholesterol in the body, so it can reduce the risk of stroke and heart attack.

20. Dark Chocolate

A meta-analysis study published in the European Journal of Clinical Nutrition states that dark chocolate can reduce bad cholesterol and total cholesterol in the body.

However, this finding is only hypothetical. In other words, further, more comprehensive studies are still needed to confirm the benefits of dark chocolate in lowering cholesterol.

21. Pomegranate

Pomegranate is a fruit that contains various nutrients, such as magnesium, potassium, zinc and copper. This fruit is also rich in antioxidants, low in fat and calories.

Because it contains these nutrients, especially antioxidants, pomegranates are said to be a natural food that can help lower bad cholesterol levels in the body.

22. Mushrooms

Mushrooms contain beta-glucan, a soluble fiber that helps lower LDL (“bad”) cholesterol in the blood. Apart from beta-glucan, mushrooms also contain B vitamins, potassium and antioxidants which are beneficial for heart health .

Most of the cholesterol-lowering foods above can provide optimal benefits if consumed in the right amounts and balanced with a healthy lifestyle.

In addition, you also have to follow a healthy and balanced diet so that cholesterol levels in your body do not spike.

If you have any questions regarding the above theme, you can use the Ask a Doctor service and make an offline schedule using the Heart Specialist Doctor Meeting service .