Best Cholesterol Lowering Foods | 7 Foods That Lower Cholesterol

We are consuming food with high cholesterol levels on daily basis. It affects our heart and causes various types of heart disease. So, what can we do to control it? Add cholesterol-lowering foods to your diet that can maintain it. Here we made a list of those food items you can eat.

List Of 7 Best Cholesterol-Lowering Foods

1. Legumes

Legumes are a mixture of plant foods like beans, peas and lentils. Sprouted legumes contain a lot of fibre, protein and minerals. Consuming it in the morning can neutralise cholesterol levels as well as help in weight loss.

Soak 100 gm of legumes into the water every night and eat it in the morning. It reduces “bad” cholesterol by up to 6.6 mg per day.

2. Avocados

Avocados are a rich source of monounsaturated fats and fibre. These two nutrients are very helpful in lowering bad cholesterol and increasing good cholesterol. Clinical studies recognise avocado as one of the best cholesterol-lowering foods. You can start by eating one fruit a day.

Also Read: Top 8 High-Protein Foods For Muscle Growth, Stronger Bones & Immunity

3. Dry Fruits

Dry fruits, especially almond and walnuts, are very high in monounsaturated fat. These plant compounds help in reducing cholesterol by blocking its absorption in your intestine. According to the reports, eating nuts 2-3 times a day may reduce bad cholesterol by an average of 10.2 mg.

Walnut is the biggest source of omega-3 fatty acid which is very good for heart health. Whereas almonds and other nuts are rich in L-arginine, an amino acid that makes nitric oxide in our body.

Apart from that, they contain calcium, potassium and magnesium that maintain blood pressure and lower heart disease.

4. Fatty Fish

If you are okay with eating non-veg, then non-fried fish can also be a good option. Fatty fish like salmon and mackerel are the best source of fatty acid omega-3. This acid increases good cholesterol and reduce stroke risk. You can also consider tuna fish in it.

Having baked or boiled fish in lunch once a week can lower the 27% risk of heart disease.

Also Read: Heart Patients Guide To Safe Exercise!

5. Whole Grains

Whole grains like oats and barley provide vitamins, minerals, plant compounds and fibre. These qualities promote heart health and reduce around 20% chances of heart disease and strokes.

Eating oats or barley three times a day maintains cholesterol levels in our bodies very efficiently. It benefits even greater when people eat it in the morning.

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6. Dark Chocolate

Dark Chocolate is one of the most loved and delicious cholesterol-lowering foods. It is verified by researchers that eating dark chocolate twice a month can reduce bad cholesterol in the body. However, chocolate with a high amount of sugar negatively affects heart health.

So, select dark chocolate with 75% to 85% amount of cocoa content. It reduces around 6.5 mg of bad cholesterol and increases good one.

7. Garlic

We all are well aware of this evergreen medicine. It is a simple cure for several diseases and is used for centuries in a household. It possesses various potent plant compounds, including allicin. According to the studies, garlic maintains blood pressure, reduce bad cholesterol and increases good cholesterol.

You can consume it on daily basis in various simple ways like eating 3 or 4 pieces of baked garlic or mixing it in your recipes.

These are the best cholesterol-lowering foods that you must add to your diet. Be healthy be safe.