The following food items are cholesterol lowering foods that can lower your cholesterol and risk of heart disease.
Foods To Eat To Lower Cholesterol
Following is a list of foods that can lower cholesterol naturally.
Apples (Can reduce risk up to 50%)
Research in Netherlands has shown that the phytochemicals in apples could help cut the risk of death from heart disease or stroke in half. Drinking 12 ounces of apple juice or eating two whole apples a day is beneficial.
Berries Berries like strawberries and cranberries are rich in antioxidants, which reduce the risk of heart disease.
Onions (Can reduce risk up to 25%)
Eat half a raw onion a day raises HDL (good) cholesterol an average of 25 percent in most people with cholesterol problems.
Legumes/Beans (Can reduce risk up to 30%)
The fiber, protein and other compounds present in legumes, lentils and beans can reduce cholesterol, blood clotting and improve blood-vessel function. These are also a great source of folate, which keeps homocysteine levels (an indicator of heart trouble), in check. One serving of dried beans/legumes a day can reduce cholesterol by up to 10%.
For lentil/legumes/beans recipes, go to lentil/legumes/beans recipes.
Oats (Can reduce risk up to 29%)
Oats contain beta-glucans, a soluble fiber. Eating about one-cup of cooked oatmeal a day significantly decreases blood cholesterol levels. For cholesterol reducing recipes containing oats, go to Cholesterol lowering recipes.
Nuts - Pistachios & Walnuts
Eating 67 grams of nuts, including in-shell pistachios, can significantly lower total and LDL cholesterol levels by upto 5 and 7% respectively and triglycerides by upto 10%, according to a study reported in the Archives of Internal Medicine in May 2010.
"In-shell pistachios are good for lowering cholesterol & triglycerides, improve blood vessel function, blood sugar control, act as potent antioxidant and offer weight management benefits, all of which are important for improving heart health," according to Martin Yadrick, immediate past-president of the American Dietetic Association.
Walnuts (Can reduce risk up to 45%)
Walnuts contain omega 3 fatty acids, which lowers cholesterol and prevents blood clots. Eating walnuts can decrease your total cholesterol level by 12% and LDL cholesterol level by 16%.
Peanuts (Ground nuts)
Peanut contain vitamin E, a powerful antioxidant that is shown to significantly reduce the risk of cardiovascular diseases and cancer. Peanut has high bioflavonoid resveratrol which helps improve blood flow in the brain by about 30%, thus reducing the risk of stroke. Adding even small amounts of peanut products to the diet can reduce LDL cholesterol by 14%.
Olive Oil, Canola Oil (Can reduce risk up to 40%)
Of all cooking oils, olive oil contains the largest proportion (77%) of monounsaturated fat and has powerful antioxidants, which lowers LDL cholesterol without affecting HDL levels. Go to Best Cooking Oil.
Psyllium Husk for High Cholesterol
3g to 12g soluble fiber from psyllium seed husk when included as part of a diet low in saturated fat and cholesterol may reduce total cholesterol and LDL levels.
Vegetables Green leafy vegetables like spinach, fenugreek - methi and broccoli are foods rich in iron, magnesium, calcium and antioxidants that protect our heart against cholesterol.
Herbs for lowering cholesterol
Green tea, Terminalia, Arjuna, Rauwolfia serpentine, Sida Cordifolia and Digitalis Pupurea are heart friendly herbs. These herbs can be taken in the form of tea.