It’s no secret that cholesterol can have a negative impact on your health. While some forms of cholesterol are beneficial, higher levels of LDL or ‘bad’ cholesterol can increase the risk of developing a heart-related illness or even stroke. The good news is that there are some simple steps you can take to help lower your cholesterol levels naturally. Following a healthy and balanced diet, incorporating foods that are low in saturated fat and rich in fiber is one key way to help.
What Foods Lower Cholesterol?
A nutritional approach to lowering cholesterol focuses on making sure your diet includes plenty of foods that can help reduce your cholesterol levels. Research has indicated that some of the best color-rich foods for cholesterol reduction are those with a high content of soluble fiber such as oats, barley, citrus fruits, and vegetables. Other foods that have high levels of soluble fiber include apples, pears, prunes, kidney beans, and eggplant.
Healthy fats are also essential for reducing cholesterol levels. Foods like fatty fish, almonds, walnuts, and avocados can help lower cholesterol levels as they contain monounsaturated fats, which can help reduce LDL cholesterol levels. Additionally, foods that are high in omega-3 fatty acids, such as flaxseed, chia, and hemp, are all good sources of healthy fat that can help lower cholesterol levels.
Green Tea and Turmeric to Lower Cholesterol
In addition to consuming foods that can reduce cholesterol levels, research indicates that two additional foods may also help. Green tea has been shown to help reduce LDL cholesterol. It is rich in antioxidants which help to reduce inflammation, improve heart health and potentially lower cholesterol.
Turmeric, a spice that is commonly used in Indian and East Asian cuisines, has also been linked to a reduction in LDL levels. This spice is known for its anti-inflammatory properties and some research has indicated a decrease in cholesterol among those who consume it regularly.
Making Healthy Choices for Lower Cholesterol Levels
Making healthy food choices is the key to reducing cholesterol levels naturally. Eating more cholesterol-lowering foods, such as those mentioned above, is the first step to improving your cholesterol levels. Additionally, increasing your physical activity level and maintaining a healthy weight are also essential for overall health and lower cholesterol levels.