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Foods That Lower Cholesterol, Vegetables

Updated on May 11, 2012

When you are trying to lower your cholesterol there are many natural ways that will help you to succeed. Since they do not contain any cholesterol, a diet high in vegetables is one way to accomplish this goal.

All vegetables are effective in lowering your cholesterol, but some are better than others. Green vegetables seem to offer the best cholesterol lowering qualities. It's suggested that adults have about 5 servings of vegetables daily.

This article will concentrate on three of the best vegetables you can eat to help lower your cholesterol; watercress, Brussels sprouts, and artichokes.


Watercress

One of my favorite treats to have as a child was watercress sandwiches. All I would put on it would be butter and lots of watercress. Watercress is a nice, light tasting vegetable that goes well with anything.

Watercress is a perennial plant that is native from Europe to Central Asia. It is one of the oldest known cultivated vegetables and it grows best in water high in alkaline.

Watercress is one of the main ingredients in the V8 drink. The vegetable is high in iron, calcium and folic acid. It contains vitamins A, C, B1, E and B6; it also has high levels of potassium and manganese.

Recipes:

Watercress.com has lots of great recipes. 

Brussels sprouts

One of the most maligned vegetables is the Brussels sprout. It, along with broccoli, usually makes peoples list as the vegetable they hate most. However, Brussels sprouts can be very tasty and they do help to lower your cholesterol.

The Brussels sprout is known to have been cultivated as far back as Ancient Rome. They were also widely known in what is now Belgium in the 13th century, thus the name Brussels sprouts.

Brussels sprouts contain vitamin's K, C, E, B2 and B1. They also contain high levels of manganese, folate acids, and omega fatty acids, as well as many other minerals.

Artichokes

I had an embarrassing moment in a restaurant when I was in my twenties. I had ordered artichoke and had no idea how to eat it. My dining companion was as embarrassed as I was and the waiter had to show me how to eat it. Needless to say, I never ordered artichoke in a restaurant again. I have had them since and absolutely love artichoke hearts.

If you don't know how to eat an artichoke, you peel off the "leaves" or "spears" and eat the pulpy ends. You can also eat the heart of the artichoke.

The artichoke belongs to the thistle family and is native to the Mediterranean.It is high in cynarin which increases bile production in the live. An increase in bile gets toxins and any bad cholesterol out of your body quicker. The artichoke also is high in vitamins A and C, calcium, iron, potassium and manganese.

Disclaimer:

Please be aware that the advice in this article should in no way replace that of a licensed physician and that nothing is necessarily guaranteed to lower cholesterol. Consult your doctor if you think you might have high cholesterol.

Foods that lower cholesterol, vegetables by Susan Keeping is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 Unported License.

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  • profile image

    Vineeth 5 years ago

    thanks

  • Ken Barton profile image

    Ken Barton 5 years ago

    Nice useful Hub. When I was young I didn't concern myself much with such things, but being young and foolish isn't something I'm proud of. Now, many years later I have a body that isn't in the condition I wished for it, but rather is over weight and in poor condition. I'm going to look for the watercress in the Supermarket and see if my wife knows how to use it along with what we normally eat. Anything to bring down my levels and thus, my BP, would be of benefit. Have a great 4th of July weekend!

  • Runway profile image

    Runway 6 years ago from New York

    interesting. Didn't know these specific vegetables were better. Definitely need to share with my husband.

  • profile image

    lower_my_cholesterol 6 years ago

    Fred Brooker (above) is pretty much right. Dietary changes can lower cholesterol but only by about 10% or so on a good day. This is because your liver produces most of your cholesterol. Plant sterols have been clinically proven to reduce high cholesterol, the stuff that's in spreads and yogurts etc failing that it's statins but they bring troubles of their own.

  • profile image

    Abdul Ghaffar 6 years ago

    It is a good informative article

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    Susan Keeping 7 years ago from Kitchener, Ontario

    I love brussels sprouts too :) They are very tasty.

  • Tourmaline profile image

    Tourmaline 7 years ago

    I love brussels sprouts! I don't understand why some people hate them. They are small, crunchy and are nutrients packed! But unfortunately, they are not very common where I live. Same goes for artichoke. :(

  • Lgali profile image

    Lgali 7 years ago

    Great hub, thanks

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    Susan Keeping 7 years ago from Kitchener, Ontario

    I guess every one has their own theories. My doctor sent me to a nutritionist when I was diagnosed.

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    Fred Brooker 7 years ago

    So many articles are making the false claim that vegetables help lower cholesterol levels. They do not! The director of the Framlingham Study which monitored cholesterol levels in a generation of people, in his report stated that no matter what people ate, high cholesterol or low cholesterol foods, it made no significant difference. So-called cholesterol lowering foods do nothing of the sort. It's a myth!

  • Netters profile image

    Netters 8 years ago from Land of Enchantment - NM

    I need to work on lowering my cholesterol. I love brussel sprouts. Thank you for the information and the recipes!

  • Jesus_saves_us_7 profile image

    Jesus_saves_us_7 8 years ago from Seeking Salvation

    very good hub, and informative, never knew Brussels sprouts grew like that, never thought about it either though.

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    Susan Keeping 8 years ago from Kitchener, Ontario

    Thanks for the comments :)

    Yes Peter, not much value left after boiling them to "oblivion" :)

    Shirley: you have to try artichoke hearts, they are wonderful. You can even get them on pizza.

    Para, I'll have to try Jerusalem artichoke they sound good...and much easier to eat.

  • Pete Michner profile image

    Pete Michner 8 years ago from Virginia

    Great hub, thanks! I can take Brussels sprouts if they've been boiled to oblivion and are all smooshy, but I suppose by then all the nutritional value is eliminated ;)

  • Shirley Anderson profile image

    Shirley Anderson 8 years ago from Ontario, Canada

    Believe it or not, I've never had watercress or artichokes in my whole life. Love almost all other vegetables though.

    Great hub Susan, and the pics are really nice, as well.

  • Paraglider profile image

    Dave McClure 8 years ago from Kyle, Scotland

    I've never liked watercress, but the sprouts & globe artichokes are great. Jerusalem artichokes (the root type) are very easy to grow and also very tasty.

  • flutterbug77 profile image

    flutterbug77 8 years ago from USA

    Nice Hub.

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