Food To Eat To Lower Cholesterol Fast

Food To Eat To Lower Cholesterol Fast – Dietary changes have long been known to help lower cholesterol levels. A healthy lifestyle can help you avoid or reduce your dependence on medications to control cholesterol levels.

Our bodies need some cholesterol to function normally. It is found in all our cell membranes and is used to make important nutrients (such as vitamin D) and hormones (such as estrogen and testosterone). In fact, cholesterol is so important that our body can create its own reserves. However, excess cholesterol can cause health problems.

Food To Eat To Lower Cholesterol Fast

Food To Eat To Lower Cholesterol Fast

In general, the lower your LDL cholesterol and the higher your HDL cholesterol, the better your chances of avoiding heart disease and other chronic diseases.

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Saturated fats are “unhealthy” because they raise LDL cholesterol, while unsaturated fats are “healthy” because they lower LDL cholesterol. Trans fats, although not unsaturated, are an exception – they raise LDL cholesterol and lower HDL cholesterol.

Studies show that replacing unhealthy fats with healthy fats can improve your cholesterol profile and reduce your risk of heart disease. Learn more about saturated fat, its link to heart disease, and the myths surrounding it.

Soluble fiber is a type of fiber found in plant foods. Because it is not absorbed in the intestine, soluble fiber can bind to cholesterol in the intestine and remove it from the body. It is found in fruits, vegetables, grains and legumes.

Plant sterols actively compete with cholesterol for intestinal absorption and can lower LDL cholesterol by up to 10%. They occur naturally in plant foods, but only in small amounts, making it difficult to reach the recommended 2-3 grams per day without fortified foods.

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Plant sterols can also reduce blood levels of carotenoids (beneficial antioxidants), so it’s important to eat at least two fruits and five vegetables a day, especially yellow and orange, to ensure your diet is high in antioxidants.

While diet is one of the best ways to improve cholesterol levels, there are other lifestyle changes that can help!

Fortunately, we have a lot of scientific evidence for the perfect cholesterol-lowering diet—one with moderate amounts of healthy fats and plenty of plant-based foods. If you are looking for more advice, we recommend seeing an accredited practicing nutritionist for a customized meal plan.

Food To Eat To Lower Cholesterol Fast

The Victor Chang Cardiology Research Institute recognizes the legacy of the Eora people, the traditional guardians of the land where we meet, work and discover.

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Our Western Australian labs honor Wadjuk Nungar, who remains the spiritual and cultural custodian of his land. High levels of cholesterol, especially “bad” LDL, are associated with an increased risk of heart disease.

Legumes contain a lot of fiber, minerals and protein. Replacing some refined grains and processed meats with legumes in the diet can reduce the risk of heart disease.

A review of 26 randomized controlled trials found that 1/2 cup (100 grams) of legumes per day was effective in reducing “bad” LDL cholesterol by an average of 6.6 mg/dL, compared to eating no legumes.

Summary Legumes, such as beans, peas, and lentils, help lower “bad” LDL levels and are a good source of plant-based protein.

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They are a rich source of monounsaturated fat and fiber, two nutrients that help lower “bad” LDL and increase “good” HDL cholesterol (5).

In one study, overweight and obese adults with high LDL cholesterol who ate one avocado daily reduced their LDL levels more than those who did not eat avocados.

An analysis of 10 studies found that replacing avocado with other fats was associated with lower total cholesterol, LDL, and triglycerides (7).

Food To Eat To Lower Cholesterol Fast

They are very high in monounsaturated fat. Walnuts are also rich in plant-based omega-3 fatty acids, a type of heart-healthy polyunsaturated fat (8).

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Almonds and other nuts are especially rich in L-arginine, an amino acid that helps your body produce nitric oxide. This, in turn, helps regulate blood pressure (8,

In addition, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by inhibiting its absorption in the intestines.

Calcium, magnesium, and potassium, also found in walnuts, lower blood pressure and reduce the risk of heart disease.

In an analysis of 25 studies, eating 2 to 3 servings of nuts per day lowered “bad” LDL cholesterol by an average of 10.2 mg/dL.

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A daily intake of nuts is associated with a 28% lower risk of fatal and non-fatal heart disease (8).

Summary Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to heart health.

In one large 25-year study of adults, those who ate the most non-fried fish were less likely to develop metabolic syndrome, a group of symptoms that include high blood pressure and low “good” HDL levels.

Food To Eat To Lower Cholesterol Fast

In another large study of older adults, those who ate tuna or other cooked or boiled fish at least once a week had a 27% lower risk of stroke.

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Remember that the healthiest way to cook fish is to steam or stew it. In fact, fried fish may increase the risk of heart disease and stroke (

Fish is a staple of the Mediterranean diet, which has been widely studied for its heart health benefits.

Some of the heart-protective benefits of fish may also come from peptides found in fish protein.

Summary Oily fish offer high levels of omega-3 fatty acids and are associated with a reduced risk of heart disease and stroke.

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In fact, a review of 45 studies linked eating three servings of whole grains a day to a 20% increased risk of heart disease and stroke. The benefits were even greater when people ate seven servings of whole grains per day (

Whole grains keep all parts of the grain intact, providing them with more vitamins, minerals, plant compounds and fiber than refined grains.

Summary Whole grains are associated with a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.

Food To Eat To Lower Cholesterol Fast

It does this by encouraging your body to get rid of cholesterol and stopping your liver from making these compounds.

Eat To Lower Your Cholesterol

A type of soluble fiber called pectin can lower cholesterol by up to 10%. It is found in fruits such as apples, grapes, citrus fruits, and strawberries (

Fruits also contain bioactive compounds that help prevent heart disease and other chronic diseases thanks to their antioxidant and anti-inflammatory effects.

Eating berries and grapes, which are especially rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol (22).

Summary Fruit helps lower cholesterol and improve heart health. This is mainly due to the fiber and antioxidants.

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It may sound too good to be true, but studies show that dark chocolate and cocoa can lower “bad” LDL cholesterol.

They saw a 0.17 mmol/L (6.5 mg/dL) reduction in “bad” LDL cholesterol. Their blood pressure also decreased and their “good” HDL cholesterol increased (

Cocoa and dark chocolate protect the “bad” LDL cholesterol in the blood from oxidation, which is the main cause of heart disease.

Food To Eat To Lower Cholesterol Fast

Therefore, you should use cocoa alone or choose dark chocolate with 75-85% or more cocoa content.

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Summary Dark chocolate and cocoa flavonoids help lower blood pressure and “bad” LDL cholesterol while increasing “good” HDL cholesterol.

Studies have shown that garlic lowers blood pressure and helps lower total and “bad” LDL cholesterol in people with high levels, but the latter effect is not as strong (27,

Because relatively large amounts of garlic are required to achieve these heart-protective effects, many studies have used antiaging supplements that are more effective than other garlic preparations.

Summary Allicin and other plant compounds in garlic help lower LDL cholesterol and other risk factors for heart disease.

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An analysis of 35 studies linked soy foods to lower “bad” LDL and total cholesterol, as well as higher “good” HDL cholesterol (

Summary There is some evidence that soy foods may reduce risk factors for heart disease, especially in people with high cholesterol.

They are rich in fiber and antioxidants and low in calories, which are essential for weight maintenance.

Food To Eat To Lower Cholesterol Fast

Some vegetables are particularly rich in pectin, a cholesterol-lowering soluble fiber found in apples and oranges.

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Vegetables also contain a number of plant compounds that offer many health benefits, including protection against heart disease.

Although green tea gets a lot of attention, black and white tea have similar properties and health effects.

Although many studies link tea to total and “bad” LDL cholesterol, research on its effects on “good” HDL cholesterol and blood pressure is mixed (35).

Dark leafy greens, such as kale and spinach, contain lutein and other carotenoids that reduce the risk of heart disease.

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Carotenoids act as antioxidants to scavenge harmful free radicals that cause hardening of the arteries.

Dark leafy greens also help lower cholesterol levels by binding with bile acids and removing more cholesterol from the body.

One study found it lowered lutein levels

Food To Eat To Lower Cholesterol Fast

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