The 5 Best Foods to Lower Your Cholesterol

Cholesterol Regulation

Cholesterol is a molecule which acts as a building block for the production of cell membranes, hormones, and many other fatty tissues. Since cholesterol cannot be dissolved in a liquid environment, it must be transported on several molecules called lipoproteins. Lipoproteins are specialized taxis that transfer fat molecules around our bodies.

I am sure most of you have heard of low-density lipoprotein (LDL) and very low-density lipoprotein (VLDL) cholesterol; these types of lipoproteins can be quite harmful because they transfer cholesterol molecules from the liver to the rest of the body, including the arteries. However, high-density lipoproteins (“HDL”) carry cholesterol molecules back to the liver from other parts of the body including the arteries to the liver where the cholesterol is metabolized. People who have high levels of “LDL” and total cholesterol relative to HDL have an increased risk of developing heart disease and stroke.

5 Foods That Can Lower Bad Cholesterol:

1. Fish

Consuming more fish, especially the oily variety, such as mackerel, sardine, herring, salmon, tuna, and anchovies, increases your blood levels of omega-3 fats.

This type of fat can lower your LDL cholesterol and raise your HDL. Omega-3 can also directly affect your arteries by reducing blood clotting, inflammation, and blood pressure.

There is no doubt that the increased intake of omega-3 fats carries with it a lower risk of cardiovascular disease. My recommendation is to eat two to three servings of oily fish per week.

2. Garlic

This herb has been consumed for centuries and its use has been attributed to an improved immune response, lowered blood pressure, decreased blood clotting, and lowered cholesterol measurements.

The classic odor of garlic is produced from the sulfur-containing allicin chemicals. Allicin has a direct effect upon cholesterol synthesis and it is quite effective at lowering LDL and raising the good HDL cholesterol.

Consuming two to four cloves of fresh garlic per week will provide you with approximately 10 milligrams (mg) of allicin, which is the amount needed for cholesterol reduction. The habitual use of garlic as part of a regular dietary regimen is directly linked to lower rates of cardiovascular disease.

3. Green Tea

This beverage has also been consumed for years and is purported to have definite medicinal qualities. Certainly, it’s been widely accepted that cultures who consume the highest amounts of green tea seem to have lower rates of vascular disease and diabetes.

The flavonoid chemicals in the tea known as catechins can lower LDL cholesterol and reduce the blood clotting and inflammation within the arteries. I recommend that you drink two to three cups of green tea every day to lower your risk profile.

4. Nuts

The consumption of nuts has a very important and positive effect upon your health. Fresh nuts contain high amounts of omega-9 monounsaturated fat; this type of fat is also contained within olive oil and avocado.

The regular intake of this family of fats has also been shown to lower the incidence of heart disease and stroke. The consumption of nuts lowers cholesterol and can also decrease the inflammation and blood clotting tendencies which accompany a western diet.

In my opinion, it is necessary to consume two to three servings of nuts on a daily basis to get the necessary amount of omega-9s.

5. Oatmeal

Oatmeal is my version of a nutritional “superfood.” In my view, it remains one of the best foods you can possibly eat. Oatmeal contains soluble fiber and various chemicals which can lower total and LDL cholesterol levels in your blood.

It is also an excellent source of complex carbohydrates, designed to keep insulin levels lower and stabilize blood sugar.

When this occurs, there is much less LDL cholesterol being produced from the liver—this is reflected in the lowered blood levels of LDL. I consume three-quarters of a cup of quick oats (dry) every day!