Natural food to reduce Cholesterol

1. Whole grains and oats – Rich in soluble fiber, thereby lowers cholesterol levels by binding fats and heavy metals. They can be eaten as a cereal for breakfast or by adding to other food. Pearl barley can be added to soups. Studies showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”

2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs like statin drugs with fewer side effects. Berries, in general, help prevent oxidation of bad cholesterol and they are rich in antioxidants.

3. Pistachios - Reduces levels of low-density lipoprotein (LDL cholesterol) while increasing antioxidant levels in the serum.

4. Walnuts - Walnuts are also an excellent source of omega-3 fatty acids, and have been shown as helpful in lowering cholesterol, due to the high unsaturated fat content.

5. Almonds – A standard serving of almond flour, 1 cup, contains 20 grams of carbohydrates, of which 10 g is dietary fibre, for a net of 10 g of carbohydrate per cup. Almonds are a rich source of Vitamin E, containing 24 mg per 100 g. They are also rich in monounsaturated fat, responsible for lowering LDL cholesterol. Benefits of almonds also include improved complexion, improved movement of food through the colon (feces) and the prevention of cancer.

6. Avocados – 26 of the 30 grams of fat in an avocado, contains prolific amounts of monounsaturated fat, which helps to reduce LDL cholesterol and has many other health benefits including anti-cancer properties.

7. Olives – Olives are high in Monounsaturated fat, iron, Vitamin E, and dietary fiber and also rich in antioxidants. Naturally ripened purple/black appearing olives contain anthocyanins.

8. Apples - contain both soluble and insoluble fiber. Apple's two kinds of fiber are useful for reducing cholesterol levels and for decreasing your risk of hardening of the arteries, stroke, and heart attack. Apple's insoluble fiber works to remove LDL from the body, while apple's fiber pectin reduces the amount of LDL cholesterol made in the liver.

9. Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.

10. Garlic - Garlic is wonderful for your cardiovascular system and is well known for its blood-thinning properties. As part of the Allium family of plants it’s a natural anti-inflammatory. Other great foods that reduce inflammation: ginger, curry, and chili peppers. As it contains a substance allicin which is thought to prevent the body retaining LDL cholesterol and research has shown that the equivalent of one clove per day can lessen ‘bad’ cholesterol by 10-15% in the majority of people.

11. Onions - scallions, leeks, chives, white onions, red onions, or shallots, these bulbs are terrific for quelling inflammation and healing your arteries. Onions also contain high levels of quercetin, an important flavonoid that reduces cholesterol.

12. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

13. Fish and Fish oil – Eat wild, fatty, cold-water fish to reduce exposure to chemicals like mercury and consider a fish oil supplement (Best bets: wild, Alaskan salmon, wild mackerel, Nordic sardines.) which are richest source of Omega-3 fatty acids which has been shown to lower LDL cholesterol and raise HDL cholesterol.

14. Black soybeans – As rich on Omega 3 –fatty acids helps in reducing LDL and as they also contain the isoflavones genistein and daidzein, types of phytoestrogen, that are considered by some nutritionists and physicians to be useful in the prevention of cancer and by others to be carcinogenic and endocrine disruptive.

15. Raw carrots are rich in a fiber called pectin that is renowned for minimizing cholesterol. There are a number of fruits that also contain pectin, including; apples, citrus fruits, strawberries, raspberries and other red or black berries.

16. Shitake mushrooms are widely used by the Japanese and include a compound called lentinan, which not only lowers cholesterol, but is also thought to be anti-cancerous and may help to boost the immune system.

17. Root ginger has been used in Chinese medicine for centuries and has numerous health benefits.

18. Sesame seeds are rich in phytosterols. These compounds are said to substantially lessen LDL cholesterol. Other foods containing phytosterols include; celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.

19. Safflower, canola, soybean, and olive oil are monounsaturated and are an excellent source of omega-3 fatty acids. Research indicates that they can decrease atherosclerotic plaque by up to 15% when eaten regularly.

20. Salmon, tuna, sardines and mackerel contain considerable amounts of omega-3 fatty acids, which have many health benefits and are essential for brain and eye function.

21. Prunes are a wonderful source of antioxidants and fiber, which is known to reduce LDL cholesterol .

22. Alfalfa sprouts contain a substance called saponin, which is thought to obstruct and inhibit the formation of atherosclerotic plaque in the arteries.

23. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).

24. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

25. Beans are high in soluble fiber; lowers the bad cholesterol and raises the good cholesterol. Other foods high in soluble fiber include lentils, peas, and ground flaxseeds. They try to incorporate kidney, fava, borlotti and other dried whole-foods into your diet; there are many different types of lentils and pulses that are delicious in soups and stews.

26. Foods with Plant Sterols (or stanols) are powerful phytosterols found in plant membranes that may block cholesterol absorption. Sterols are found naturally in several kinds of fruits, vegetables, nuts, seeds, cereals, legumes, and vegetable oils.

27. Soy protein -studies show that a total daily intake of 25 grams of soy protein significantly lowers LDL cholesterol levels. Soy has a high amount of polyunsaturated fats, fiber, vitamins and minerals. Soy products are also a great replacement for animal products.