Although people of all ages, genders, and ethnicities can have high cholesterol, there are certain factors that put you at a higher risk, such as obesity, a poor diet, diabetes, a sedentary lifestyle, and hypothyroidism. Genetics is the one factor that is out of your control; however, almost everything else is completely within your control.
Since high cholesterol has no symptoms, you should get your cholesterol levels checked whenever you go in for a physical or according to what your doctor recommends. If not caught in time, high cholesterol levels can lead to serious, even life threatening complications, such as heart disease, chest pain, stroke, or heart attacks. You can naturally lower cholesterol levels, without drugs, simply by making healthy changes to your diet and lifestyle.
Here are 14 super foods that have been known to help lower high cholesterol levels.
1. Tomatoes: Tomatoes are known to lower LDL cholesterol, as well as triglycerides, which is why you see tomatoes on those heart healthy diets. One of the great things about tomatoes is that they release more lycopene when you cook them, but don’t let that stop you from eating plenty of raw ones in salads or on sandwiches.
2. Oatmeal: Oatmeal is one of the best cholesterol- fighting foods around! Oatmeal reduces cholesterol levels by absorbing it right from your blood. The fiber in oatmeal also helps keep you feeling full. Eating oatmeal has been shown to be connected to a lower risk of diabetes and heart disease. Have a bowl of healthy oatmeal for breakfast or add it to smoothies and baked goods to help lower cholesterol.
3. Almonds: Recent studies found that eating tree nuts, such as almonds, reduced LDL cholesterol by as much as 19 percent and also found that almonds were a great way to prevent the beginnings of cardio- metabolic disease. Eat just a handful each day for tons of cholesterol lowering power in a big, crunchy way.
4. Spinach: Well, Popeye knew that spinach was healthy but he probably didn’t know that it could lower cholesterol levels! This is one of those “helps whatever ails you” foods. Add more spinach to your diet, and watch those cholesterol numbers drop! Most leafy greens, including Swiss chard, turnip greens, and kale, are good for what ails you.
5. Oranges: Oranges are a true super food that can lower cholesterol. A study in 2000 found that subjects who consumed orange juice each day had improved blood lipid profiles than those who did not indulge. Eat two or three oranges each day, or drink two glasses of freshly squeezed orange juice to naturally lower your cholesterol levels.
6. Apples: Apples are full of fiber, vitamins, minerals, and polyphenols, which provide support for almost every organ in the body. Enjoy two apples of your choice each day for a super food that will lower your cholesterol and taste good doing it!
7. Kale: Like spinach, kale helps with cholesterol in several ways. Kale is high in lutein, while containing quite a bit of fiber. Lutein has been shown to lower the bad cholesterol (LDL) in the body while it prevents cholesterol from accumulating.
8. Soy Beans: Soy beans and other soy products except for soy-based cooking oils are a complete plant based protein that can really help lower cholesterol levels. Although it might not accomplish as much as perhaps spinach or oatmeal can, soy does still lower LDL cholesterol in the body. It has low levels of saturated fat, plenty of fiber, vitamins, minerals, and high levels of polyunsaturated fats.
9. Dark Chocolate: Dark chocolate has been shown in study after study to reduce LDL cholesterol and elevate HDL cholesterol in the body. A study in 2013 found that dark chocolate contains a substance called theobromine, the active compound when it comes to increasing the good cholesterol in the blood. Moderation is important here; you only need one or two ounces of dark chocolate, max, to get all the health benefits. Be certain that you are eating chocolate with at atleast 60 percent cocoa.
10. Green Tea: Drinking two or more cups of freshly brewed green tea each day is one of the healthiest, and easiest, ways to reduce total cholesterol levels in the body. Green tea also prevents plaque buildup in the arteries.
11. Garlic: If it has to do with a healthy heart, garlic seems to be on the list! This super food prevents blood clots, reduces blood pressure, and protects us from heart disease, all while reducing cholesterol levels. Eat two or three slightly crushed, raw, organic cloves of garlic each day, and add more garlic to your meals to do a real number on kicking high cholesterol to the curb.
12. Olive Oil: This oil is super high in monounsaturated fats which can naturally lower LDL cholesterol levels. Once cholesterol is lower, the risk of stroke or heart attack is also reduced.
13. Blueberries: Rich in antioxidants, blueberries are loaded with more fiber than you might know and contain a special compound which help the body metabolize cholesterol and can lower both triglycerides and LDL cholesterol. Keep a bag of frozen blueberries in your freezer at all times so you can add some of those luscious berries to everything!
14. Avocados: Avocados are a great source of those healthy monounsaturated fats which lower cholesterol in the blood. Monounsaturated fats also increase the good (HDL) type of cholesterol. Avocados are rich in fiber, B-complex vitamins, vitamin K (which is important for blood clotting) and they are a good source of protein.
