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10 Foods that help to lower LDL cholestorol

There are a lot of foods that help lower LDL (‘bad’) Cholesterol and the following foods are some of the best options that you can incorporate into your diet. 

 

  1. Oats: A breakfast containing at least two servings of oats can potentially lower your LDL cholesterol by more than 5% in only six weeks. This is because oats contain betaglucan, which absorbs LDL.
  2. Red wine: Recent studies have shown that high-fibre grapes used to make red wine can have a significant effect on cholesterol levels. Depending on how high your cholesterol is beforehand, you could see between a 9% to 12% drop in LDL cholesterol when regularly consuming a moderate amount of red wine that containing this type of grape.
  3. Fish: Omega-3 fatty acids are proven to reduce your risk for heart disease, dementia, and several other conditions. Omega-3 is found in high doses in fish like salmon, sardines, and herring and it helps to raise HDL (or ‘good’) cholesterol levels by up to 4%.
  4. Nuts: Research has shown that just 1.5 ounces of nuts eaten six days a week can lower your LDL cholesterol by almost 10% in just one month. Varieties that are good for this purpose include walnuts, almonds, and cashews. However, bear in mind that nuts tend to be very high in calories, so try to keep them limited to about a handful per day.
  5. Green tea: Green tea is a great alternative to soft drinks and other sugary beverages. This is because it contains cancer-fighting antioxidants as well as compounds that can help lower LDL cholesterol levels.
  6. Beans: Many beans are fibre-rich, especially black beans, kidney beans, and pinto beans. Beans are good for your heart because they slow the rate of and amount of absorption of cholesterol in certain foods.
  7. Chocolate: In small doses, can serve as a powerful antioxidant. Compared to milk chocolate, dark chocolate has three times more antioxidants, which can help keep arteries from clogging, as well as increasing HDL cholesterol levels by up to 24%.
  8. Margarine: Margarine spreads containing plant sterols help lower LDL cholesterol, sometimes by up to 4%.
  9. Garlic: Eating two to four fresh cloves of garlic a day can have an abundance of health benefits, including lowering cholesterol, preventing blood clots, reducing blood pressure, protecting against infections, and preventing clogging in the arteries.
  10. Olive oil: Instead of oils that are high in saturated fats (e.g. canola or coconut oil), olive oil is full of heart-healthy monounsaturated fatty acids, which work to lower LDL cholesterols.