Friday, May 10, 2013

20 Best foods to lower cholesterol

High cholesterol is a big threat to healthy living. Hence, if you are diagnosed with high cholesterol, it is imperitive to change your eating habits, in order to maintain a healthy lifestyle. 

As with other lifestyle-related diseases, certain foods are good and bad for people with high cholesterol. Today, we bring you some foods that can actually lower down your cholesterol level. Mrs. Eileen Canday - Chief Dietician at Breach Candy Hospital, gives us a list of the 20 best foods to lower cholesterol. 


Opt for a fistful of almonds as a daily snack, when diagnosed with high cholesterol. 

Almonds are filled with vitamin E and flavonoids, which help cut bad cholesterol by almost 10 percent and also decreases the development of artery blockage. 


Oats contain soluble fibre called beta-glucan, which helps in lowering your body's ability to absorb cholesterol. 

Hence, eat oats daily for breakfast, to lower your cholesterol level and stay healthy. 


Avocados have cholesterol-lowering properties because they contain beta-sitosterol, which can lower cholesterol levels by nearly 15 percent. 

Olive oil 

Use extra-virgin oil for cooking, instead of normal cooking oil. 

Olive oil is a good heart-healthy choice, because it contains antioxidants and polyunsaturated fats that can lower bad levels of cholesterol. 

Omega-3 fatty acids 

Include fishes like mackerel, salmon and tuna at least twice in a week. 

Fishes that are rich in omega-3 can lower cholesterol levels and aid in boosting good cholesterol. For vegetarians, choose foods like flaxseeds and rajma. 

Beans and lentils 

Again beans and lentils are a good source of soluble fibre, which aids in lowering cholesterol levels. 

They are also high in protein and low in fat, which is a complete package for healthy hearts. 


The protein present in soybean protects against various heart ailments. Soybean helps in lowering bad cholesterol and simultaneously increases good cholesterol. 

Eggplants and okra 

These two vegetables are great agents for lowering cholesterol, because they are good sources of soluble fibre. But avoid frying these, as that would diminish their nutritional properties. 


Garlic helps lower cholesterol and fights plaque that clogs your arteries. 

Eat not more than 3-4 garlic cloves each day, to obtain maximum heart benefits. 


Tomatoes are rich in lycopene, vitamin C, potassium and fibre, which help in cutting cholesterol levels. 

Prefer eating tomatoes which are cooked or sun-dried tomatoes. 

Green tea 

Results may vary from individual to individual, but some studies suggest that drinking green tea early in the morning may fight high cholesterol. 


Compounds present in blueberries are good for your heart. Eating blueberries regularly can sharpen your mind as well as lower bad cholesterol level. 


Apples contain soluble fiber called pectin, which helps in lowering bad cholesterol. 


Raw carrots contain pectin, which helps in lowering cholesterol levels. Besides, carrots are also good for your eyes and skin. 


Barley has unique health promoting properties, especially for heart health. 

Like oats, barley too contains beta-glucan, which helps in lowering cholesterol and prevents artery blockage. 

Red wine 

We all know about red wine's health benefits. Consuming red wine helps heart health as well. 

The fibre called tempranillo, found in red wine, is great in lowering cholesterol. 

Plant sterol 

Consuming fortified foods like orange juice and yoghurt, which have high levels of plant compounds, is good for heart health. 

They help prevent cholesterol absorption and lower the level of cholesterol. 

Dark chocolate 

Eating dark chocolate is very beneficial for your health. It helps lower cholesterol levels by almost 10 percent. 

Sesame seeds 

Sesame seeds are rich in a fibre called phytosterols. This fibre helps in preventing artery blockages and lowers cholesterol levels. 


Besides spinach being Popeye's secret for quick power, it is also good for cardiovascular health. 

Green leafy vegetables like spinach contain lutein, which helps guard against blockages in arteries and lowers cholesterol.

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