Foods that Lower Cholesterol and to Protect Your Heart


There are two types of fats one is good and another is bad. Good fat is monosaturated and bad fat is saturated. The good fat contributes healthy body whereas bad fat is associated with cardiovascular problems and increases risk rate of heart attack. Foods such as butter, milk, cream, lamb, beef, pork, meats, cheese, coconut oil and kernel oil are an example of saturated fats.This fat is used by the liver to make cholesterol. To remain on safer side it’s better to avoid food that contains saturated fats. Moreover, one should consume foods that can reduce the cholesterol level in the body. Read more, to know various foods that lower cholesterol.

Foods that Lower Cholesterol

Various Foods that Lower Cholesterol:

1.) Avocado to Lower Cholesterol

Avocado is one of the best foods that lower cholesterol. It is a rich source of good fat i.e. monounsaturated fats that is healthy for the heart. It promotes the good cholesterol and lowers the level of the bad cholesterol (LDL). Moreover, it reduces the amount of the cholesterol that is absorbed by the other foods as well. Because of all these properties, avocado is referred as cholesterol buster food. However, it has high calories. So substitute this fruit with a high- fat food. The best way to consume it is the raw forms. You can also try other recopies of avocados especially its juice.

2.) Spinach to Lower Cholesterol

This green leafy vegetable contains lutein in abundance. It is a yellow pigment that found in the GLCV’s and egg yolk. The pigment helps to prevent muscular degeneration that is the prime cause of the blindness. Just a half cup of spinach is enough to suppress the bad cholesterol. It also prevents the risk of heart attack. Drink spinach juice or use it for stuffing. One of the best ways to consume spinach is, microwave some spinach leaves. Then a tablespoon of toasted sunflower seeds 2 tbsps of parmesan, add a roll to it. You can have it for the dinner.

3.) Beans to Lower Cholesterol

Beans are a rich source of fiber, especially the cholesterol-lowering soluble fiber. To beat the cholesterol consume 1 cup of beans such as chickpea, black, kidney, navy or pinto beans. These beans have the power to reduce approximately 10% of cholesterol in just 6 weeks. The soluble fiber makes a gel in the water. This gel helps to cholesterol and acids in the intestinal tract. This prevents acids and cholesterol reabsorption in the body. This is the why beans are considered as best foods that lower cholesterol. Other foods that have soluble fiber are oat bran, oats, brown rice, apple, barley, and carrots.

4.) Soy to Lower Cholesterol

Soy cuts down the amount of the saturated fat that is consumed by you. It reduces the saturated fat or bad fat. Saturated fat is categorized as bad fat because it is used by the liver to make cholesterol. Therefore, one should avoid consuming foods that have soluble fiber. Foods such as tofu, soy flour, soy nuts, soymilk, are a great source of soy. They also contain an ideal amount of protein. Moreover, make sure that you consume 2 grams of soy protein regularly to lower the cholesterol.

5.) Salmon to Lower Cholesterol

Another food in the list of foods that lower cholesterol is salmon. It contains omega-3 fatty acids that help to lower the bad cholesterol and promotes good cholesterol. Moreover, it is a rich source of proteins as well. You can consume rainbow trout, white, albacore tuna that is canned in water, sardines, mackerel, anchovies and herrings. 2 servings of any of these fish (fatty fish) are enough to suppress the level of the bad cholesterol.

6.) Garlic to Lower Cholesterol

From ages garlic has been used in almost every remedy. It reduces blood pressure, protects from infections and prevents blood clots as well. All thanks to its anti-inflammation properties. It is also among the best food that lower cholesterol. This is so because it does not let the cholesterol particles to stick to the artery wall. For spare results consume 2-4 cloves of garlic every day. Make sure that you consume it on the empty stomach. This will also help you to prevent the stomach problems like bloating, constipation, diarrhea and etc.

7.) Nuts to Lower Cholesterol

Nuts such as cashews, almonds, and walnuts are foods that lower the cholesterol. Nuts are the rich source of good fats (monosaturated fat). They are also a good source of magnesium, copper, Vitamin E and photochemical that contributes to the heart’s health. Moreover, walnuts are a rich source of omega-3 acids as well. It has been found that people who consume fewer nuts regularly have less heart diseases and illness. However, they are high in calories. So to make the best use of it without gaining calories chop some nuts and sprinkle those on a salad, yogurt, and cereals 2 tablespoons of chopped nuts 5 times a week are sufficient to beat the bad cholesterol.

8.) Margarine to Lower Cholesterol

Margarine is also considered one of the best foods to lower cholesterol. It blocks the absorption of the cholesterol that is present in the bile or food. To make the best out of it spread some margarine on your toast or in any of your snack. However, it tends to reduce the absorption of beta-carotene. So it’s better to combine it with the foods that have a good amount of beta-carotene. Examples of such foods are red peppers, spinach, sweet potato and carrots.

9.) Chocolate to Lower Cholesterol

Yes, your favorite dark chocolates can lower the cholesterol and amount of bad fat in the body. Dark chocolates have more antioxidants as compared to the milk chocolates. These antioxidants prevent the blood platelets from sticking all together. It also unclogs the arteries. Milk chocolates are also relatively good for the health. However, white chocolates are completely no! An ounce of chocolates in a day is sufficient for to beat the bad cholesterol. However, do not increase the intake of chocolates since they have a generous amount of calories. Also, consume good quality dark chocolates.

10.) Tea to Lower Cholesterol

Both the teas, cold or hot are loaded with the huge amount of antioxidants. It calms down the blood vessels and prevents the clotting of the blood. Moreover, flavonoids present in the tea prevents LDL cholesterol from combining with the oxygen that keeps the artery walls clean. The antioxidants of the tea reduce cholesterol and blood pressure as well. Homemade tea has more antioxidants as compared to others. So make one for yourself. It is one of the best foods that lower cholesterol. One cup of hot tea will be sufficient. It is your choice whether you want to drink black or green tea, both are advantageous.


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