How to Reduce Blood Cholesterol Levels with Food

Eating foods that reduce blood cholesterol levels is the best way to improve lipid readings. Some of the foods that help to reduce blood cholesterol levels (LDL) are oatmeal, bran, fruits, vegetables, which have high fiber content. Absorption of cholesterol by the blood is reduced by the inclusion soluble fibers in the diet. Fish with omega-3 fatty acids are also effective in reducing LDL levels. The lipid levels in your body indicate your susceptibility to the heart disease, artery disease and stroke. Statins are drugs that are recommended to lower cholesterol levels in the body. But these drugs may cause side effects.

Types of Cholesterol

There are two different types of cholesterol. They are

Low density lipoprotein (LDL) which is bad for the body as it clogs the arteries and increases the chance of heart disease. A diet rich in saturated fats increases LDL.

High density lipoprotein (HDL) which is good for the body. It reduces the risk of heart attack and stroke.

Some foods contains high levels sterols which is found in all plants. These sterols reduce the absorption of cholesterol by the intestine and reduce cholesterol levels.

Foods that lower cholesterol content are

  • Green leafy vegetables
  • Fruits
  • Nuts
  • Beans
  • Whole grains
  • Carrots

All these foods have high quantities of fiber. Fiber forms a jelly like mass in the intestine and helps to excrete the cholesterol. The absence of fiber makes the intestine to absorb more cholesterol.

Some vegetables have soluble fiber. The soluble fiber absorbs the fatty acids in blood stream and reduces cholesterol levels. Okra and eggplant are examples of such vegetables.

Oatmeal reduces the low density cholesterol levels, which is bad for health. It contains soluble fiber which reduces the absorption of cholesterol to the blood. It also protects the body against certain diseases like diabetes.

Pomegranate juice is a rich source of fiber. Carrots also help to reduce cholesterol levels Eating apples every day is also of great help.

Psyllium husk has high quantities of fiber and helps to keep the bad cholesterol levels under check. It also helps to reduce constipation and diarrhea.

Barley contains a variety of nutrients like amino acids, beta glukan and fiber. It is a very healthy food which helps to reduce cholesterol levels.

Soya bean and its products are anti oxidizing foods that help to keep the bad cholesterol levels under check.

Fish contains high quantities of omega-3 fatty acids which helps to reduce blood pressure. It also lowers the risk of developing blood clots.

Almond and walnuts are rich in polyunsaturated fats and help to reduce cholesterol levels. They also help to keep the blood pressure under check. Other nuts like pecans, peanuts and hazelnuts are also quite useful in reducing cholesterol levels. But as they are high in calories they have to be eaten in moderation.

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Comments 3 comments

Lita C. Malicdem profile image

Lita C. Malicdem 5 years ago from Philippines

My recent total cholesterol reading is 4.31(normal value is 3.3 - 6.2 mmol/L). Still I'm on simvastatin- for life- according to my diabetologist. I obey my doctor's advice to a "T" as I had experienced a mini-stroke last year.

I find this hub very useful. I'm an insulin-dependent type 2 diabetic and sometimes find myself in quandary over what food to eat and what portion, size, quantity can moderate eating be. Thank you for sharing this. Vote up


fucsia profile image

fucsia 5 years ago

Very useful Hub. I have only a tip: be careful when you buy pomegranate juice, many industrial juices have very little fruit and a lot of substances harmful to health


bnsridhar profile image

bnsridhar 5 years ago from India Author

I am very happy you found the information useful. Garlic could also be very useful for your condition. It reduces the blood sugar levels and cholesterol. But as it is a blood thinner you have to take it only after consulting your doctor.

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