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Top 5 Natural Foods To Reduce Cholesterol Levels Within 45 Days

Updated on December 2, 2013

Tips to cut down Cholesterol Levels Naturally

Dear All,

I was suffering from High Cholesterol for around 3 years and I reduced my cholesterol levels naturally by consuming the below natural foods. In this modern world, many people are suffering from high Cholesterol. I thought sharing this valuable information might help many people, like me.

I have referred the below useful websites to cut down my cholesterol levels. Based on those as sources I have clubbed and written this useful article to guide you all.

Sources:

http://www.webmd.com/ahrq/11-tips-to-cut-your-cholesterol-fast

http://www.mayoclinic.com/health/cholesterol/CL00002

http://www.health24.com/Diet-and-nutrition/Nutrition-basics/Top-10-foods-that-control-cholesterol-20120721

In my previous article too I have written about Cholesterol and its hidden secrets. This article is a continuation which tells about the natural foods which cut down Cholesterol levels.

Those who haven't read my previous article might have missed the important tips, so go through it, and here is the link for the same,

Cholesterol Guide: Tips to Lower Cholesterol Levels Naturally and Diet Tips to reduce Cholesterol

1. Soluble Fiber food products

An easy way to cut down your Cholesterol levels is having a bowl of Oatmeal in your breakfast.

Soluble fiber is present in Oatmeal, kidney beans, pears, apples, prunes and barley. This soluble fiber reduces bad cholesterol (LDL) in your bloodsteam.

Studies have been conducted regarding the consumption of soluble fiber food products and its effects in reducing LDL and total cholesterol levels, and its details are given below:

  • Consuming 5 to 10 grams of soluble fiber a day reduces your total and LDL cholesterol levels
  • Consuming 1 1/2 cups of cooked oatmeal gives you 6 grams of fiber
  • Consuming fruits like banana along with 1 1/2 cups of cooked oatmeal gives you 10 grams of fiber

Current nutrition study recommends intaking 20 to 35 grams of fiber a day is good for heart and health, in that at least 5 to 10 grams should come from Soluble fibers.

2. Almonds

Effect of Almonds in cutting down Cholesterol levels

Few people have wrong idea that consuming Almond raises Cholesterol levels. But its not the case. Almonds is a good source of Vitamin E and has got the potential to lower Cholesterol levels. There are multiple studies related to the effect of Almonds on Lipids.

These studies have looked at a wide range of individuals with high cholesterol, normal cholesterol, those with diabetes and obese people -- consuming around 30 to 160 grams of almonds a day, i.e., 1 to 6 handful of almonds a day. The studies showed the result as below:

In some, almonds replaced some of the fats consumed in diet

In some, almonds added to a healthy diet

Effect of Almonds on LDL (bad Cholesterol):

  • LDL cholesterol (bad cholesterol) levels are reduced by 4% to 15%
  • Total cholesterol (LDL + HDL + Triglycerides) levels reduced by 3% to 11%

Effect of Almonds on HDL (good Cholesterol):

  • Some studies showed a slight increase in HDL of up to 4%
  • Other studies have shown no impact on HDL

Effect of Almonds on Triglycerides level:

  • In most of the studies, triglyceride levels does not get affected with almond consumption

How much Almonds should be taken per day:

Studies have been conducted regarding this and the details are below.

  • If you consume around 74 grams (1/2 cup) of Almond per day, it reduces LDL cholesterol by 10%
  • If you consume around 1/4 cup of Almond per day, it reduces LDL cholesterol by 5%
  • Studies have not been done if you eat full cup of Almond per day
  • It is not recommended to consume a full cup of Almond a day, as Almond is rich in calories..Too much of anything is good for nothing...right..?
  • Studies also proves that 1.5 ounces of nuts reduce heart disease when consumed along with a healthy diet
  • There is evidence that almonds can help lower total cholesterol levels, LDL and triglycerides and raise HDL.

Almonds are mostly available at local grocery shops. If you find it difficult, you can even order fresh organic Almonds through ebay. Click on the image link on the right side to navigate directly to order online via ebay.

How much Almonds should be taken per day?

Studies have been conducted regarding how much Almonds needs to be taken and the details are given below.

  • If you consume around 74 grams (1/2 cup) of Almond per day, it reduces LDL cholesterol by 10%
  • If you consume around 1/4 cup of Almond per day, it reduces LDL cholesterol by 5%
  • Studies have not been done if you eat full cup of Almond per day
  • It is not recommended to consume a full cup of Almond a day, as Almond is rich in calories..Too much of anything is good for nothing...right..?
  • Studies also proves that 1.5 ounces of nuts reduce heart disease when consumed along with a healthy diet
  • There is evidence that almonds can help lower total cholesterol levels, LDL and triglycerides and raise HDL.

Almonds are mostly available at local grocery shops. If you find it difficult, you can even order fresh organic Almonds through ebay. Click on the image link on the right side to navigate directly to order online via ebay.

3. Fish and Omega 3 fatty acids

Fish has high level of LDL lowering Omega-3 fatty acids. Eating fish twice or thrice a week lowers LDL cholesterol levels and also lowers triglycerides level. Thus lowering total cholesterol levels.

The American Heart Association recommends to eat at least 2 servings of fish in a week.

Benefits of eating fish includes:

  • Good for heart
  • Reduce the risk of developing blood clots
  • Reduces blood pressure

Below varieties of fish has highest level of Omega-3 fatty acids:

  • Mackerel
  • Herring
  • Lake Trout
  • Salmon
  • Halibut
  • Albacore Tuna

Important Note:

People who had heart attacks already, eating fish, fish oil or Omega-3 fatty acids reduces the risk of sudden death. People who have read this valuable information, please pass on to others, it might save a life.

An alternative for people who hates eating Fish:

  • For the people who hate fish, you can get small amount of LDL lowering Omega-3 fatty acids by eating Canola Oil or Ground Flaxseed.
  • Also by consuming Omega-3 or fish oil you can get some benefits, but you won't get other nutrients from fish, like Selenium.

4. Garlic

Eating Raw garlic is highly effective in reducing LDL cholesterol and reduces the risk of heart attacks.

Studies have been conducted and on eating 900 mg of raw Garlic a day, lowers cholesterol levels by 9-12%

Note that eating raw Garlic benefits is very effective in this regard.

Nutrition Facts of Garlic

Amount per 100 g
 
 
Calories 149
 
 
NUTRITION
NUTRITION VALUE
DAILY VALUE
Total Fat
0.5 g
0%
Saturated Fat
0.1 g
0%
Polyunsaturated Fat
0.2 g
 
Monounsaturated Fat
0 g
 
Cholesterol
0 mg
0%
Sodium
17 mg
0%
Potassium
401 mg
11%
Total Carbohydrate
33 g
11%
Diatery Fiber
2.1 g
8%
Sugar
1 g
 
Protein
6 g
12%

5. Other nuts

As like Almonds, other nuts like Walnut, hazelnuts, peanuts, some pine nuts, pistachio nuts, and pecans too reduces blood cholesterol.

It helps to maintain a healthy blood vessels.

Eating a handful of these nuts (in total) a day, reduce risk of heart disease.

Do not eat too much, as already stated, 'Too much of anything is good for nothing'

Foods and its Cholesterol reduction levels

(click column header to sort results)
Foods  
Cholesterol Reduction (in %)  
Monounsaturated and Polyunsaturated fats (Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)
18
Bran (Oat, Rice)
7-14
Flax Seeds
8-14
Garlic
9-12
Almonds
7-10
Lycopene Foods
0-17
Walnuts and Pistachios
10
Whole Barley
7-10
Dark Chocolate and Plant Sterols
2-5
Green Tea
2-5

By,

Ambiga Jeyaratnaraja

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