There are severel foods that lower cholesterol naturally.
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- 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.
Eating 2-3 garlic cloves a day can break down bad cholesterol from the arterial walls.
Coriander is a diuretic that can flush out excess cholesterol.
- Tulsi (Basil)
Tulsi breaks down cholesterol from the arteries and removes it from the body.
- 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 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 lowers blood cholesterol levels. For cholesterol reducing recipes containing oats, go to Cholesterol lowering foods.
- 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 reducing 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 reduce 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 healthy cooking oils, olive oil contains the largest proportion (77%) of monounsaturated fat and has powerful antioxidants, which lowers LDL cholesterol without affecting HDL levels.
- 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.
- Guggul or Commiphora wightii
Guggul is a sap from the Mukul myrrh tree. Guggul helps to reduce high cholesterol.
The white bark of Arjuna tree can dissolve cholesterol from the arteries.
Fruits Juices For Lowering Cholesterol
The fruit juices effective for lowering cholesterol include grapes, pomegranate, blueberries, strawberries and raspberries. These juices contain sterols and high antioxidants, so they can reduce LDL cholesterol by up to 17 percent and total cholesterol up to 10 percent.
The following list of juices are given to control your cholesterol.
- To Lower LDL Cholesterol
The juice of carrot, apple, ginger, orange and strawberry canreduce LDL cholesterol.
The juice of beet root, blackberry, parsley and pineapple. The juice of pomegranate
- Sources of B-complex Vitamins
Green leafy vegetables
- Sources of Vitamin C [Deficiency of vitamin C may raise cholesterol levels.]
Parsley/coriander, kale, and green pepper (capsicum)
- Sources of bioflavanoids
Grape, parsley/coriander, and lemon/lime
- Sources of Vitamin E [Improves blood circulation]
Spinach, asparagus, and carrot
- Sources of Chromium [May reduce total cholesterol and triglycerides. May raise HDL cholesterol]
Drink a juice of potato, green pepper (capsicum), apple and spinach
- Sources of Copper [Deficiency of copper may raise cholesterol levels.]
Carrot, garlic, ginger juice
- Sources of Mangnesium [Deficiency may cause spasms of coronary arteries. Mangnesium may reduce total cholesterol and raise HDL cholesterol.]
Beet green, spinach, parsley/coriander, garlic
- Sources of Potassium
Parsley, garlic, spinach, cantaloupe, banana
- Sources of Selenium
Swiss chard, garlic, orange
- Sources of Zinc
Ginger, turnip, parsley/coriander, garlic, carrot
Cholesterol Lowering Supplements
The following food items, vitamins, minerals, supplements, etc. have cholesterol lowering properties. If you take multiple ingredients from the list, the doses necessary to achieve reduced cholesterol should be lowered accordingly.
Please consult your Doctor before starting any supplement listed on this site.
Certain natural cholesterol supplements can be considered for lowering cholesterol.
Niacin: 125 - 500 mg twice daily
Vitamin C: 3 g daily spread over the day
Lecithin: 1 Tbsp daily
Calcium: 600 - 1000 mg daily
Chromium: 500 - 1000 mcg daily
Chondroitin sulfate: 1 - 3 g daily
Copper: 4 - 8 mg daily
Flaxseed oil: 4 to 6 g daily
L-carnitine: 250 mg taken 3 -4 times daily
Magnesium: 200 - 400 mg daily
Pantethine: 300 - 900 mg daily
Vitamin E: 400 - 1200 IU daily