Diet Nourriture

Cholesterol-Reducing Superfoods

Cholesterol-Reducing Superfoods
Written by HeiFoo

Are you suffering from cholesterol woes that are giving you sleepless nights? This means that you need to add some superfoods to your diet, and make changes to your diet accordingly. Having high cholesterol builds up on the walls of arteries, preventing the brain, heart, and other vital organs from receiving normal blood flow. It is important to remember that not all superfoods are created equal. Some are fiber-rich so that they bind cholesterol to eliminate it from the body, while others contain sterols to prevent absorption of cholesterol, while others have polyunsaturated fats which can reduce low-density lipoproteins (LDL) directly. Several superfoods have been shown to lower the bad cholesterol in the body:

Eat Oats

Oats are rich in fiber and a favorite breakfast food. Every morning you can add a bowl of oats to your cereal to make it more nutritious and tasty by adding strawberries or bananas.


Due to its high soluble fiber content, barley has the ability to reduce your risk of heart disease, just like other whole grains.


In addition to being fiber-rich and wholesome, beans also keep your stomach full for a long period of time. It is possible to choose from a variety of beans, such as black-eyed peas, kidney beans, lentils, etc.


In addition to Brazil nuts, macadamia nuts, cashews, pistachios, peanuts, pecans, and walnuts, among others, are excellent sources of unsaturated fat. You can keep your cholesterol levels under control with their fiber content, which prevents the absorption of cholesterol into the bloodstream.

Healthy oils

By choosing to use oils such as canola oil, olive oil, and flaxseed oil in place of lard and butter, you will be doing yourself a great service as these oils will help reduce high levels of cholesterol.


The pectin present in apples as well as strawberries and citrus fruits plays a role in lowering blood cholesterol levels.

Foods containing sterols and stanols

come from plants which are naturally rich in these substances. These substances inhibit the body from absorbing bad cholesterol. It is because of this reason that many companies have started to include them as ingredients in foods such as granola bars and margarine. There is no doubt that if you manage to eat two grams of plant stanols or sterols every day, then you can be sure that your LDL levels will come down.


Soybeans and soy-derived products, such as soy milk and tofu, can reduce bad cholesterol levels in your body. According to studies, by consuming 25 grams of soy-derived proteins on a daily basis, patients can lower their LDL levels by almost six percent.

Fatty fish

You can lower your LDL levels with the help of fish such as salmon, sardines, mackerel at least twice a week if you consume these at least twice a week. There are omega-3 fatty acids in these fish that help reduce triglycerides and protect the heart by preventing abnormal heart rhythms.


Since ancient times, garlic has been a key component in cooking and medicine. The plant compounds present in it, such as allicin, are known to lower blood pressure and even lower bad cholesterol levels in the body.


In addition to being incredibly nutritious, this fruit is also high in monounsaturated fats, fiber, and antioxidants. In addition to reducing bad cholesterol, both of these nutrients promote good cholesterol, also known as high density lipoproteins (HDL).

Dark chocolate

It has long been known that cocoa is one of the key ingredients in chocolate, and studies have also shown that it can reduce bad cholesterol levels. The chemical is effective at reducing the oxidation of bad cholesterol in the blood, which reduces the risk of various heart diseases being triggered. Dark chocolate can contain added sugar, which can be detrimental to the health of your heart. Remember this when you consume dark chocolate. Hence, you should only consume dark chocolate that has between 75 and 85 percent cocoa content.

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