Cholesterol lowering foods have a lot more benefits than just promoting good cholesterol levels. Foods to lower cholesterol often have antioxidant and anti inflammatory benefits as well. These foods will help you lower cholesterol naturally, maintain a stable weight, fight disease, and add healthy years to your life!
Some of these foods you will be familiar with, and some may be knew to you, but the point is that you will have a wide variety of tasty foods to choose from, and they will result in better cholesterol numbers as well as reduced risk of heart disease, cancer, stroke, and diabetes.
Good cholesterol levels can be promoted in many ways, and your diet is a huge factor in what your cholesterol profile looks like. Focusing on cholesterol lowering foods is a great strategy because the reductions in cholesterol numbers will happen automatically just by eating certain foods.
Cholesterol lowering foods:
Foods to lower cholesterol work in several ways:
- Foods with high fiber
- Fruits like apples, pears, coconut, guava, grapefruit, berries, figs, apricots
- Vegetables like greens, sprouts, squash, eggplant, green beans, and peppers
- Whole oats, beans, legumes, lentils, peanuts
- Nuts and seeds of all kinds
- Foods that provide beneficial fats
- Chicken, turkey
- Free range grass fed meat, salmon and cold water fish
- Avacados, olives
- Nuts, nut butters, seeds, seed butters
- Foods that provide antioxidant protection
- Spices like curcumin (curry), cloves, cinnamon, oregano, nutmeg, chilli powder
- Nuts such as peanuts, hazelnuts, pecans, walnuts, sunflower and pumpkin seeds
- Onions, garlic, chilli peppers
- Dark skinned vegetables, fruits like grapes and berries
These are ALL cholesterol lowering foods, and they work in different ways. They all contribute to better nutrition, digestion, and antioxidant status. These are healthy ways to achieve good cholesterol levels, rather than depending on toxic medication that often have severe side effects.
The foods listed above help lower blood sugar, which in turn lowers insulin (a very important aspect of heart health). some cholesterol lowering foods bind with bile acids containing cholesterol and help flush it from the body. They protect blood vessels from the effects of inflammation due to the antioxidants they contain.
This is the most important relationship between cholesterol and diet, not just how much cholesterol is contained in the foods you eat. Blood glucose levels affect your cholesterol profile, so any foods which lower blood sugar are beneficial in promoting good cholesterol levels.
Some of these cholesterol lowering foods also raise HDL! This is especially important because it is the HDL/LDL ratio that determines your risk of heart disease. So raising HDL is critical to protecting your cardiovascular system from the effects of inflammation.
When we talk about foods to lower cholesterol, these are ideally foods in their raw and natural state. Some foods do have to be cooked for safety, but when you can eat foods raw and unprocessed, so much the better.
Good cholesterol levels are generally defined as total cholesterol between 160mg/dl and 180mg/dl, with an HDL level of over 45mg/dl. Cholesterol CAN be TOO low, which is dangerous as well because it is associated with increased risk of serious illness, even heart disease!
The point of all this is that using cholesterol lowering foods to reduce cholesterol levels will allow you to do it naturally, so that your body will optimize it’s cholesterol production rather than using drugs to artificially lower it.
To sum up one again the 3 benefits of cholesterol lowering foods:
- Foods that provide fiber to bind cholesterol and eliminate it from your body
- Foods that provide beneficial fats to balance hormones and inflammatory pathways
- Foods that provide antioxidants benefits to protect against free radicals and oxidative stress
The relationship between cholesterol and diet really depends on the above three factors. A diet that fails to do those things, is associated with high cholesterol levels, because your body is not functioning optimally.
Cholesterol lowering foods can do all of these things and more. They will promote longevity and good health, allowing you to avoid the devastating effects of cardiovascular disease, cancer, stroke, and diabetes. Yes foods to lower cholesterol can do all that, so enjoy them in good health.