Foods that lower cholesterol – Excessive cholesterol is a problem that many people experience, this is because we don’t know what foods to avoid and what to add to keep cholesterol stable. There are a number of foods that increase the amount of cholesterol, and this is dangerous if consumed continuously.
Cholesterol has a bad effect on the body because it can cause hypertension, heart disease and even stroke. If you are taking medication to control cholesterol, this is not good because the medication can cause side effects in the future. The best way to lower cholesterol levels or keep them stable is to eat foods that lower cholesterol fast and stay away from foods that increase cholesterol.
Here we have compiled a list of foods that can lower cholesterol fast and among them can also increase levels of HDL which is healthy cholesterol that is important for the body. If you fell the signs of high cholesterol, you can as soon as possible to consume these food, whatever it is, let’s look at the list below.
Daftar Isi Artikel
15 Foods That Lower Cholesterol Fast
1. Avocado fruit
Why is avocado good for cholesterol? This fruit is known for its healthy fat content in moderate amounts. This fat content will lower the body’s cholesterol level. It is also beneficial in improving heart health, reducing the risk of heart disease by lowering bad cholesterol and increasing HDL cholesterol.
2. Nuts
Nuts are nutrient-dense foods and are great for bad cholesterol. These are foods that are high in monounsaturated fats and are great for reducing cholesterol. In addition, nuts are also rich in omega 3 and good for heart health. So, one of the foods to maintain heart health is nuts.
3. Soy Foods
Foods that lower cholesterol also include soy. Soybean is just a type of legume that is rich in benefits for heart health. As foods that lower cholesterol fast, you can easily eat the soy, you can take the soy product food like tofu or tempeh. The best way to cook tofu or tempeh is by boil it, or grill it. As much as possible avoid cook with oil like frying because it is rich in cholesterol. But you can use the olive oil if you have.
Soy products are one of the list of foods to lower cholesterol, it is also good at increasing good cholesterol (HDL)
4. Fatty Fish
Omega-3 fatty acids are a type of polyunsaturated fat, these are found in many types of rich fish such as salmon, mackerel and sardines.
This fatty fish is not only able to lower the body’s cholesterol levels, but it also functions as an anti-inflammatory which is also very good for heart health.
5. Barley
Some studies say that barley is a healthy food that is good for eliminating cholesterol. Barley is a food that contains beta-glutan, this is a soluble fiber that can significantly reduce bad cholesterol in the body.
So, to lower cholesterol and keep the heart from disease, it is recommended to regularly consume barley.
6. Oats
Oats are one of the foods that can improve blood health by lowering blood cholesterol levels quickly.
For this big thing, oats work because of their high fiber content. Now oats become one of the important foods in maintaining health.
7. Berries
Fruits that can lower cholesterol are numerous and among them are fruits in the berries group. This fruit is rich in fiber as in oats so it plays a role in lowering cholesterol.
In addition, berries are also rich in antioxidants and anti-inflammatory so that the benefits are not only lowering LDL but also good for heart health and preventing various chronic diseases.
8. Lentils
Lentils are another fiber-rich vegetable that is great for health. Fiber can prevent the absorption of cholesterol into the bloodstream.
Eating lentils regularly is good for weight loss because the fiber prevents cholesterol from being absorbed into the bloodstream. In addition, the benefits are also good for preventing diabetes and are useful in increasing the body’s HDL.
9. Dark Chocolate & Cocoa
Furthermore, foods that are included in the list of heart-healthy foods and cholesterol-lowering foods are dark chocolate and cocoa.
9. Dark Chocolate and Cocoa
Furthermore, foods that are included in the list of heart-healthy foods and foods that lower cholesterol are dark chocolate and cocoa.
It contains flavonoids which are useful for lowering blood cholesterol levels. But be aware that cocoa also contains sugar and of course sugar is not good for health. So if you want to lower cholesterol with cocoa, then just eat it in moderation.
10. Garlic
One of the best foods for lowering cholesterol is garlic. For the benefits of lowering high cholesterol, you can chew a clove of garlic every day or every night before bed.
Garlic does taste spicy and hot, but it is very fast to improve blood flow, we often say that garlic is one of foods that lower cholesterol fast that you should give attention. Garlic is also an antioxidant that is quite good for its benefits for eliminating premature aging, eliminating various types of other chronic diseases, including preventing cancer.
11. Virgin Olive Oil
Pure olive oil is no longer a secret to have great benefits in lowering bad cholesterol in the body. In fact, this oil can destroy fat deposits quickly.
Pure olive oil is also rich in antioxidants, anti-inflammatory so it is quite good as a natural remedy for cardiovascular health and the body as a whole.
12. Green Tea
Green tea contains catechins which are quite beneficial for overall health. For the benefits of lowering cholesterol, you can consume green tea in controlled quantities, reduce LDL and reduce body cholesterol quickly.
13. Legumes
Why are legumes is foods that lower cholesterol fast or why it is included in the list of foods to lower cholesterol? This food turns out to be rich in fiber, minerals, protein so it is useful in reducing cholesterol, heart disease, and can reduce blood sugar levels and increase intestinal bacteria.
14. Vegetables
Vegetables are healthy foods for whatever reason, so to lower cholesterol you can consume more fiber-rich vegetables. Vegetables with rich fiber content are also included in the best foods for the heart.
Besides being rich in fiber, vegetables are also a source of antioxidants, low in calories, which have considerable benefits for human well-being. Pectin in okra, eggplant, potatoes, carrots, is very good in helping the body lower bad cholesterol.
15. Leafy Greens
Among the many vegetables that are good for health and good for lowering cholesterol, there is leafy green. Leafy green contains lutein, a carotenoid, where the benefits of this compound are to reduce the risk of heart disease.
By interacting with bile acids, leafy green can lower cholesterol by removing it as waste.
How to Reduce Cholesterol in 30 Days
If you already know that you have high cholesterol then you should immediately take steps to treat it. High cholesterol puts you in danger of heart disease, stroke, high blood pressure and others.
But don’t worry, there is a quick way to lower your cholesterol. We will share with you how to lower cholesterol in 30 days. Just by following these five steps, you can change your health for the better, including lowering your cholesterol.
1. Switch to a Mediterranean Diet
The Mediterranean diet is a diet that is considered quite healthy and consists of healthy foods that can lower your cholesterol. A diet that can be useful for reducing cholesterol is a diet rich in fruits, nuts, seeds, fish, olive oil. In addition, this diet reduces the supply of red meat.
Mediterranean recipes are very easy, you can use food from your garden. Whole grains, fruits, deep sea fish, and fiber-rich fruits are among the foods you should consume in times of lowering cholesterol.
2. Improve practice
Furthermore, how to lower cholesterol in 30 days is to increase or increase the duration of your exercise. A healthy diet for cholesterol is not only fixated on fruits but also must be accompanied by exercise or exercise.
When you start increasing your exercise, it is a big miracle to your health in lowering cholesterol. If you want to take certain exercise classes, you should consult with a cardiologist so that your training is more focused.
Ideally exercise to lower cholesterol is 30 minutes for 5 days a week (if you choose light exercise). If you choose strenuous exercise, then you just do 20 minutes for 3 days a week.
3. Fiber supplements
Lack of fiber can also increase your cholesterol levels. So, the list of foods to lower cholesterol above consists of foods rich in fiber. If your diet is low in fiber, then the best way is to take fiber supplements. However, before you take this step, you should consult a doctor or cardiologist.
Fiber plays a role in blocking cholesterol from entering the bloodstream. In addition, fiber also encourages the liver to draw out cholesterol in the blood.
If you are ready to use fiber supplements, then Psyllium husk is your best choice.
4. Lose Weight
The next way to lower cholesterol in 30 days is to lose your weight. Try to get to a normal weight. Indeed, we admit that losing weight is not as easy as turning the palm of the hand. But to get normal cholesterol, a person must lose weight if he is now in an over weight position.
Note: If you have switched to the Mediterranean diet and have increased your workouts, then losing weight is not difficult. Well, that’s how to lower cholesterol in 30 days. Unknowingly after 30 days, you have already lost weight, and have adopted a healthy diet with the Mediterranean diet.
The Bottom Line
Cholesterol levels must always be stable because if cholesterol levels are excessive, the body is in great danger and can even be fatal. So, keeping cholesterol levels at normal levels is very important so that all body functions can still run properly.
When our blood has excess cholesterol, the risk of heart attack, stroke or coronary heart disease will be greater. Therefore, doctors always recommend that those of you who are known for high cholesterol always check your cholesterol levels.
So, to keep your cholesterol levels stable, then the important thing that you should pay attention to is a healthy diet and consuming the best foods that lower cholesterol as we have mentioned in the list above. To make it easier for you to lower cholesterol, just follow the easy way to lower cholesterol in 30 days. May be useful!
