11 Foods That Naturally Lower Cholesterol

Good news guys… you can snack on nuts while drinking a glass of red wine, drizzle a little olive oil on your salad and finish with some mouth watering chocolate – all in the name of lowering your cholesterol.

If you are looking for ways to reduce your risk of heart attack and stroke and help lower the bad LDL cholesterol while maintaining good HDL cholesterol then keep reading! Here are 11 foods that naturally lower cholesterol. If you are already eating lots of them, then keep up the good work. If you are thinking that you eat to much high cholesterol foods, its time to start adding these foods into your diet. For best results, remember to include these foods as part of a well balanced diet and fitness plan. Oats – Simply by changing your breakfast you can lower your cholesterol. Switching your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in just 6 weeks. Oats contains beta-glucan, a substance in oats that absorbs LDL, which your body then excretes. Salmon & fatty fish – Omega-3 fats are amazing and have been proven to help fight against heart disease, dementia and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, if we replace saturated fats with omega 3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%. Red wine – Scientists have given us another reason to drink to our health. They have found that high fiber Tempranillo red grapes, which are used to make red wine like Rioja, could have a huge effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol when starting the study saw a 12% drop in LDL. Nuts – In a study published by the American Journal of Clinical Nutrition, people who ate 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Other great nuts to munch on are almonds and cashews. However, while nuts are heart healthy, they are also high in calories, so be aware of portion size, 1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks.Beans – are really good for your heart. Researchers at Arizona State University Polytechnic found that adding 1/2 cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. This is due to the amount of fiber found in beans, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Look out for black, kidney, or pinto beans, each will give you about one-third of your day’s fiber needs. Black Tea – Tea is well known for its cancer fighting antioxidants. It is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease. Spinach – This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a great reputation for guarding against age related macular degeneration, a leading cause of blindness. Now research suggests that just 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls fight off cholesterol invaders that cause clogging. Garlic – Apart from improving almost any dish, garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections. Research has now found that it helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try adding at least 2 gloves a day to your diet. Avocados – This superfood is a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. This amazing food is full of cholesterol smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), eat in moderation. Extra Virgin Olive Oil – This common cooking ingredient can help your health. Olive oil is full of heart healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol and has the side effect of trimming belly fat! Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables. And last but by no means least….. Dark Chocolate This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark, look for 75% plus. Compared to milk chocolate, dark chocolate has more than 3 times as many antioxidants, these help prevent blood platelets from sticking together and could help keep arteries unclogged. For you to receive any benefits from these foods listed above you will need to make other changes to your diet and lifestyle. Cut back on saturated and trans fats. You find saturated fats in meat, full-fat dairy products and some oils. Trans fats, which are sometimes found in margarines and store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels. In addition to changing your diet, keep in mind that making additional heart-healthy lifestyle changes are the best way to lowering your cholesterol. Talk to your doctor about exercising, quitting smoking and maintaining a healthy weight to help keep your cholesterol level down.