Top 11 Foods That Can Help Reduce Cholesterol Levels

Top 11 Foods That Can Help Reduce Cholesterol Levels

1.Apples

The presence of pectin, polyphenols, fiber and phytosterols in apples restrains the oxidation of LDL, making it an ideal choice of fruits for lowering your bad cholesterol level.

2.Oranges

Oranges are rich in vitamin C, folate and hesperidin (a flavonoid) that help bring down cholesterol levels in the body. A 2000 study published in the American Journal of Clinical Nutrition stated that drinking orange juice daily helps in increasing HDL and triglycerides, and decreasing the bad cholesterol ratio.

3.Green tea

A 2011 study published in the American Journal of Clinical Nutrition observed that green tea consumption was helpful in lowering the LDL level in the body. Green tea contains compounds like catechins that prevent the absorption of cholesterol in the intestines and stimulate its elimination from the body.

4.Ginger

The presence of gingerol in ginger activates certain enzymes that increase the body’s use of cholesterol, thus helping in lowering it. A 2008 study published in the Saudi Medical Journal substantiates the statement that ginger has a significant lipid-lowering effect on the body.

5.Beetroot

Beetroot contains large amounts of soluble fiber and the betacyanin compound that help reduce oxidation of bad cholesterol, thus preventing it from depositing around the artery walls.

6.Pears

The presence of pectin makes pears a great cholesterol-lowering food. The nutrients in pears also trap cholesterol before it is absorbed into the blood and transport it out of the body.

7.Spinach

Spinach contains large amounts of carotenoids that help in preventing the accumulation of cholesterol in blood vessels.

8.Cucumber

Cucumbers are rich in plant sterols, compounds that help in reducing LDL cholesterol levels.

9.Lemons

Lemons are rich in polyphenols and limonoid, a phytochemical that is extremely helpful in reducing cholesterol and managing fat cells in the body.

9.Flaxseed

Flaxseeds are a rich source of alpha-linolenic acid, a plant-derived omega-3 fatty acid that lowers LDL cholesterol and triglyceride levels in the blood. A 2010 study published in Nutrition Research observed that daily administration of flaxseed lignan was effective at reducing blood cholesterol levels.

10.Apple cider vinegar

Apple cider vinegar contains acetic acid, which helps in lowering bad cholesterol and triglyceride levels in the blood. A 2014 study published in The Journal of Membrane Biology notes that apple cider vinegar possesses oxidative stress scavenging effects and inhibits lipid peroxidation, thus lowering serum lipid levels.

11.Honey

Honey can also help you control high cholesterol levels. A 2009 report published in Journal of Medicinal Food studied the effects of taking a honey solution or a honey-comparable sugar solution in 60 volunteers suffering from high cholesterol.