30 Best Foods to Lower Cholesterol LDL and Increase Cholesterol HDL

best-foods-to-lower-cholesterol

High cholesterol can be lowered by a diet that can reduce cholesterol. Fruits, vegetables, nuts, seeds, oats, salmon, olive oil, and foods containing sterol, you can consume to lower cholesterol LDL. Fruits such as apples, grapes, oranges and strawberries are best foods that have high soluble fiber called pectin which has been shown to reduce cholesterol by up to 10%. Fiber soluble in fruits, encourages the body to get rid of cholesterol and inhibit the formation of cholesterol by the liver. While green vegetables like spinach contain antioxidant pigments lutein, which can prevent fat deposits accumulating in the arterial wall.

Cholesterol in the body comes from production by our own body and from the food we eat. Cholesterol produced by the body is needed for the functioning of cell membranes. There are 2 types of cholesterol which are good HDL cholesterol and bad Cholesterol LDL.

Type of Cholesterol

Low-density lipoprotein (LDL) cholesterol is an unhealthy cholesterol because it can penetrate arterial walls and is easily oxidized by beba radicals, forming plaques in arteries that can block blood flow. This is what can cause high blood pressure, stroke and heart disease. When your LDL levels are high, the risk of having a heart attack will also increase. Cholesterol LDL carries cholesterol from the liver to cells and tissues. Increased Cholesterol LDL is caused by saturated fat and trans fat. Whereas, unsaturated fats can reduce Cholesterol LDL and increase high-density lipoprotein (HDL) cholesterol.

Saturated fats can be found in some meats, dairy products, chocolate, palm oil, coconut oil, baked goods, and fried foods. While trans fats can be found in foods made with hydrogenated oils and fats such as crackers and fries. Cholesterol LDL carries 75 percent of cholesterol, has a deeper role in cell damage, and tissue repair.

Cholesterol High-density lipoprotein (HDL) is a good cholesterol that can remove excess cholesterol from arterial plaques and can protect against heart attacks and reduce the risk of stroke. HDL cholesterol can transport waste and poisons to be processed in the liver. HDL cholesterol actually clears Cholesterol LDL which increases the risk of heart attack and stroke.

High Cholesterol

High cholesterol increases the risk of heart disease, stroke and diabetes. High cholesterol causes accumulation of cholesterol in the artery walls, thereby reducing blood flow through the arteries. This causes heart disease and stroke.

High cholesterol is caused by obesity, unhealthy diet, lifestyle, and genetic factors. Unhealthy diets such as consuming excessive alcohol, foods that contain saturated fats and trans fats. Lifestyle can also make high cholesterol such as smoking habits, lack of physical activity, and taking drugs. While genetic factors such as heredity, age, sex, have chronic kidney disease, diabetes, and others. Unhealthy diets are the main trigger for the cause of high cholesterol. Many diets cause an increase in LDL (bad cholesterol) and reduce HDL (good cholesterol).

Normal and healthy cholesterol for the body according to several studies for total cholesterol: Levels below 200 mg / dL (5.2 mmol / L), Cholesterol LDL: Levels below 130 mg / dL (3.4 mmol / L), cholesterol HDL: Levels above 40 mg / dL (1 mmol / L) in men and above 50 mg / dL (1.3 mmol / L) in women. Another thing to remember is the ratio of LDL to HDL is 2: 1.

Foods to avoid for high cholesterol include packaged foods, processed wheat products, processed vegetable oils, cultivated animal products, caffeine or alcohol, fried foods, high-fat processed meats such as sausages, conventional dairy products (pasteurization), soft drinks, sweets, saturated oils such as coconut oil and palm oil, egg yolks, butter, cheese, pastries, mayonnaise, crackers, microwave popcorn, and frozen dinners. Besides animal products that contain lots of saturated fats such as cows, goats, pigs, ducks and geese.

Here are some foods that can help lower Cholesterol LDL naturally. Some of these foods cannot be used as cholesterol-lowering drugs, you should consult a doctor when changing your diet pattern.

1. Avocado

Avocados are a nutrient-rich fruit and a source of antioxidants such as vitamins K, C, B5, B6, and E. Avocados can help reduce LDL and increase HDL cholesterol because it is rich in monounsaturated fats and fiber. Monounsaturated fats in avocados can keep the heart healthy and help reduce the risk of stroke. Fiber in avocados is a high amount of soluble fiber which can stabilize blood sugar levels. Besides being rich in monounsaturated fats and fiber, avocados also contain natural plant sterols which help keep cholesterol levels under control.

Avocados should be consumed in sufficient quantities because they have high calories and fat, which is around 300 calories and 30 g fat. Avocados contain beta sitosterol, glutathione and lutein which are anti-inflammatory phytochemicals that function to destroy cholesterol. In a study consuming 1 avocado per day can reduce up to 17% of cholesterol in the body and increase HDL. Another study in the journal of the American Heart Association, by consuming 1 avocado per day can reduce total cholesterol and LDL levels in obese people. Research in the Journal of Nutrition, avocados can also resist hunger, so it can reduce cholesterol-boosting foods.

You can consume avocados by making them as smoothies, salads, cream sauces, and juices. Avocados can also be used as avocado oil which has a sweet taste that can be used as a substitute for other oils in cooking.

2. Apple

Apples not only help facilitate digestion, but also can regulate cholesterol levels in the blood. Apple skin contains pectin, a type of soluble fiber that can release bad cholesterol (LDL) through your digestive system. Pectin will form a gel when in contact with water, this gel in the body will bind excess cholesterol, and prevent it from being absorbed. Apples also have high amounts of polyphenols as antioxidants that can help reduce inflammation. Apples can also slow down the oxidation process in the body, which is the condition of hardening of the arteries.

According to research in the Academy of Nutrition and Diet Journal, dried apples can reduce the level of bad cholesterol (LDL) by 13% when taking it every day within 6 months. Other studies in the European Journal of Nutrition, you should consume apples as a whole because it can reduce LDL in large quantities, whereas if you consume clear apple juice will increase LDL by 6.9%. Therefore, avoid clear apple juice and preferably choose whole apples, or cloudy apple juice.

3. Salmon & Fatty Fish

Salmon and other fatty fish such as mackerel, trout, herring, sardines, albacore tuna, can reduce cholesterol in the blood and treat heart disease. Salmon and fatty fish according to Loma Linda University researchers are rich in omega 3 which can increase HDL cholesterol levels by 4% and prevent stroke and heart attacks. Omega 3 fatty acids can also reduce triglycerides and prevent abnormal heart rhythms.

Omega 3 fatty acids do not reduce Cholesterol LDL, but increase HDL cholesterol. HDL cholesterol can clear cholesterol in the artery walls, and prevent plaque from forming. The healthiest way to eat fish to reduce cholesterol is by baking it or eating it raw. You can eat fish 2 or 3 times a week to replace meat that can support to increase LDL.

4. Oats

Eating oats for breakfast substitutes can reduce Cholesterol LDL in a few weeks. Oats are wholegrain which contains soluble fiber called beta-glucan which changes to a gel form that can absorb LDL in the intestine and prevent it from being absorbed into the bloodstream. Breakfast a bowl of oat in the morning can give you 1 to 2 grams of soluble fiber which is useful for lowering Cholesterol LDL. The recommended diet is 20 to 35 grams of fiber that we must fulfill every day, about 3 cups of oatmeal to get maximum results. You can also add pieces of banana to get an additional 4 grams of fiber again. In addition to oatmeal, barley, brown rice also contains a lot of soluble fiber which can be used for the breakfast menu to reduce Cholesterol LDL.

5. Almond Nut

Almonds are rich in monounsaturated fats so they can increase Cholesterol LDL and reduce HDL cholesterol. Increased Cholesterol LDL can also make HDL cholesterol not oxidized to minimize blockage of fat in the bloodstream. In some studies, consuming almonds 1 cup can reduce Cholesterol LDL by up to 10%, but you are not recommended to consume too much because it contains high calories. In another study in journals of nutrition consuming 10 grams of almonds before breakfast in heart patients can increase HDL levels by up to 16% in week 12. Almonds also contain minerals, vitamin B complexes and vitamin E.

6. Black Chocolate

Black chocolate has at least 70 percent of cocoa and is low in added sugar. Cocoa contains compounds that can prevent oxidized Cholesterol LDL from producing inflammation in the arteries. Black chocolate is rich in flavonoids, which are antioxidants that can lower Cholesterol LDL, blood sugar levels and blood pressure. Black chocolate also has oleic acid, a type of monounsaturated fat that is healthy for the heart.

In some studies, dark chocolate containing polyphenols can increase HDL to 24% in 12 weeks and reduce LDL. The results of a similar study were also published in “The American Journal of Clinical Nutrition (AJCN)”, besides being able to reduce LDL and increase HDL, dark chocolate also keeps the arteries from blocking so that it is good for the heart too. Another study found results for drinkers of dark chocolate twice a day for 1 month will reduce Cholesterol LDL by 6.5mg / dl.

7. Red Grape

Red grape is often used as a complement to salads and snacks for people with heart disease because the taste is sweet and has many benefits for the heart. Red grape is rich in water soluble fiber which can bind cholesterol absorbed in the small intestine. Antioxidants in red grape can help increase HDL cholesterol and reduce Cholesterol LDL and triglycerides in the blood. In addition, red grape also has antioxidant quercetin to fight inflammation in the body.

8. Banana

Bananas have nutrients that are needed by the body such as calcium, phosphorus, iron, vitamin A, Vitamin B, vitamin C, fiber, protein, carbohydrates and others. Bananas can be consumed to improve heart health because it can reduce cholesterol. In a study it was stated that the fiber in bananas was able to inhibit the growth rate of plaques that attach to the walls of blood vessels. This makes blood vessels free from fat deposits so that the blood flow becomes stable because bad cholesterol is released in the body.

9. Papaya

Papaya has high amounts of fiber and other nutrients to facilitate digestion and also keep cholesterol in the blood normal. According to the United States Department of Agriculture (USDA), in 780 grams of papaya it has around 13-14 grams of fiber. Unhealthy cholesterol (LDL) when oxidized will stick and cover blood vessels. The content of vitamins E and C in papaya when fused with the paraxonase enzyme will inhibit cholesterol oxidation in blood vessels.

10. Strawberry

Strawberries are one of the fruits that can make the heart healthy. Strawberries can reduce insulin levels after eating and loosen blood vessels so that blood pressure can decrease. Consuming strawberries can neutralize the bad effects of the food we eat. Some studies reveal that consuming strawberries can also reduce Cholesterol LDL because of the high fiber in strawberries. The content of anthocyanins, the pigments that give red color to strawberries, are also believed to reduce bad cholesterol (LDL). According to research in the Journal of Nutritional Biochemistry, 2 cups of strawberries a day in 30 days can reduce Cholesterol LDL by up to 13.72% while HDL cholesterol levels do not change.

11. Blueberries

Consuming fresh and freeze-dried blueberries can reduce Cholesterol LDL in the body. This is related to the benefits of blueberries to keep liver function normal. Liver damage can cause accumulation of cholesterol and fat in the liver and blood. One of the functions of the liver is to produce bile, which is useful for digesting fat and processing cholesterol. Optimal liver function can bring out cholesterol from your body more easily.

12. Persimmon

Persimmon fruit has more fiber and antioxidants than apples. Polyphenols in persimmon fruit can help reduce Cholesterol LDL and triglyceride levels.

13. Orange

Orange is a source of vitamin C, potassium, magnesium, vitamin A, and Vitamin B complex. Oranges contain pectin (fiber) and limonoid compounds which can slow hardening of the arteries and reduce Cholesterol LDL in the blood. Oranges also contain phytosterol which can help block the absorption of cholesterol in the intestine. Phytosterol is a natural ingredient found in plants. Phytosterol in oranges binds bad cholesterol and takes it out of blood vessels. Aside from being lowering Cholesterol LDL, oranges also contain antioxidant flavonoids which can reduce the risk of stroke in women.

14. Cranberry

Cranberries can reduce Cholesterol LDL and raise HDL cholesterol levels. Cranberries like in other berries contain pectin, a soluble fiber that can bind cholesterol absorbed in the small intestine. In a study also revealed that drinking sugarless cranberry juice can reduce cholesterol by up to 10%. Cranberries also contain polyphenols which are antioxidants that are beneficial to the body.

15.Pomegranate

Pomegranate juice can slow the formation of cholesterol in the arteries. Pomegranate has antioxidant polyphenols which are larger in number than other fruits which can make the heart healthy and reduce Cholesterol LDL in the body. In a study, drinking pomegranate juice every day will reduce cholesterol levels in the blood and improve cardiovascular health.

16.Tomato

Nutrition in tomatoes is very good for the health of the eyes, skin, and heart. Tomatoes can also reduce Cholesterol LDL levels, reduce the risk of stroke and reduce blood pressure. Tomatoes contain vitamins A, B, K, C, potassium, potassium and antioxidant lycopene. In one study, the content of lycopene in tomatoes could reduce Cholesterol LDL levels by up to 10 percent and improve heart health. Lycopene is a carotenoid pigment that gives red color to tomatoes and watermelons.

17.Spinach

Eating spinach every day can reduce Cholesterol LDL in the body. Spinach contains lutein which can prevent fat deposits accumulating in the arterial wall, so that it can reduce bad cholesterol in the body. Lutein is an antioxidant pigment in dark green vegetables and egg yolks. Besides containing lutein, spinach is also rich in soluble fiber and insoluble fiber to absorb Cholesterol LDL in the blood.

18.Green Tea

Green tea, besides having high antioxidants for cancer and anti aging, can also reduce cholesterol by changing LDL metabolism and releasing stored fat from fat cells. In a study in the American Journal of Clinical Nutrition, green tea can reduce total cholesterol and Cholesterol LDL. Green tea has a low calorie content so it can be consumed every day.

19.Black Tea

Black tea and green tea have benefits for lowering cholesterol and improving heart health. Quercetin Black Tea contains to improve blood vessel function and reduce inflammation. Black tea and other teas also contain normal catechins to keep blood pressure, inhibit the synthesis and absorption of cholesterol, and prevent blood clots. According to USDA research, black tea can reduce blood lipids by up to 10% in 3 weeks and help reduce coronary heart disease.

20.Ginger

Ginger can also reduce Cholesterol LDL. In a study, consuming ginger capsules can reduce total cholesterol and Cholesterol LDL. The research focuses on gingerol compounds in ginger, gingerol is an antioxidant, anti-inflammatory, and anti-bacterial compound. You can consume Ginger by Grating It in Warm Water with Lemon to make it taste better.

21.Turmeric

The tour that is known as a herb that is beneficial for beauty and health. Turmerics can enhance the body’s immunity, prevent blood clots, fight viruses, kill free radicals, balance hormones, and others. In addition to these benefits, turmeric can also reduce cholesterol. According to animal studies, turmeric can reduce Cholesterol LDL and triglycerides and prevent bad cholesterol from oxidizing. This is also believed to be used in the human body to reduce Cholesterol LDL. Turmeric contains curcumin which is useful for various diseases such as heart disease, cancer, arthritis and others.

22.Soy

Soybeans, edamame, tofu, soy milk can reduce cholesterol because it has unsaturated fat and is rich in fiber which is good for heart health. According to research, consuming only 25 grams of soy protein a day can reduce Cholesterol LDL by up to 6 percent. Protein in soybeans also affects how the body regulates cholesterol.

23.Radish

Radish is one of the vegetables that is also believed to reduce Cholesterol LDL in the body. According to research in Japan, mice fed radish for 3 weeks had decreased Cholesterol LDL and insulin, and increased HDL cholesterol. This is also believed to occur in the human body. Radishes have anthocyanins which are red pigments on radishes. Anthocyanins in turnips are phytochemical compounds that are proven to burn fat, reduce inflammation, and bad cholesterol (LDL).

24.Chia Seeds

Grains such as flaxseed and chia seeds contain soluble fiber and insoluble fiber which can reduce the risk of heart disease and reduce cholesterol. Soluble fiber in Chia seeds can absorb cholesterol, bind cholesterol and prevent absorption by the body. Whereas insoluble fiber can cleanse the intestine so that it can reduce body weight and detoxify the body. Chia seeds also contain fatty acids, protein, lignin, alpha-linolenic acid, and antioxidants. In a study in The Journal of Nutrition, Chia seeds can reduce Cholesterol LDL by up to 15 percent by consuming only 30 grams every day in 1 month.

25.Peas

Beans such as peas, chickpeas are rich in soluble fiber, phytosterols, and a source of monounsaturated fats that are good for cholesterol-lowering health. Phytosterols in peanuts can protect against the accumulation of harmful cholesterol plaques on artery walls by blocking absorption in the intestine. In a study at Arizona State University Polytechnic, peanuts can reduce total cholesterol and Cholesterol LDL by up to 8 percent. Eating nuts every day is also associated with a reduced risk of heart disease. Peas are also high in vegetable protein which can replace animal protein such as meat for heart patients. Peas also contain magnesium, potassium, and calcium to reduce blood pressure.

26.Sweet Potato

Sweet potatoes contain many nutrients such as vitamins A, B, and C and are rich in magnesium, lysine, zinc, potassium, copper, calcium, iron, phosphorus and carbohydrates. Sweet potatoes can reduce Cholesterol LDL because they contain high amounts of soluble fiber.

27.Eggplant and Okra

Eggplant and okra have low calorie content and are good sources of soluble fiber for lowering cholesterol. Both of these vegetables have good health nutrients such as vitamins A, B, C and K as well as potassium, magnesium, copper, zinc, phosphorus and calcium. You can process okra by grilling or saute it.

28.Steamed Asparagus

Steamed asparagus can reduce Cholesterol LDL because it contains lots of fiber, antioxidants, and saponins. Asparagus also has no fat and cholesterol. Steaming is the most effective way to process vegetables, so that it plays a role more to reduce cholesterol. Asparagus has a low calorie also contains vitamin B complex, vitamins C, E, K, calcium, iron, magnesium, potassium, phosphorus and zinc.

29.Olive Oil

Olive oil is rich in monounsaturated fatty acids, polyphenols, and antioxidants that are good for heart health and can reduce Cholesterol LDL by up to 18% and can reduce belly fat.

30.Rapeseed Oil

Apart from olive oil, rapeseed oil is also recommended for cholesterol lowering. Repeseed oil contains more omega 3 fatty acids and fewer saturated fatty acids. While sunflower oil according to research in the Journal of the American Dietetic Association, contains high oleic acid which can prevent heart disease and reduce triglycerides and Cholesterol LDL.

Best Practices Lowering your Cholesterol Level

In addition to your diet with a list of foods above, you also have to avoid foods that can raise cholesterol levels. In addition, healthy lifestyle changes will help you to reduce cholesterol faster. A healthy lifestyle is to have a balanced diet, exercise regularly, stop smoking, not drinking alcohol, and get enough sleep.

The way you cook food also has a direct effect on reducing Cholesterol LDL in the body. Adding spices such as garlic and onions can help reduce cholesterol in the body because it has bioactive sulfur content. In a study in the British Journal of Nutrition, onions can reduce cholesterol by reducing the synthesis of body compounds and increasing the conversion of cholesterol into bile acids. While eating 2-3 cloves every day garlic can also play a role in lowering cholesterol by preventing cholesterol from sticking to the artery walls, so that the arteries do not become clogged. According to research, eating raw garlic per day in 900 mg can reduce cholesterol by 12 percent.

Steaming foods such as okra vegetables, carrots, eggplants, green beans, and others can help the body to bind bile acids better. This means that your heart needs more Cholesterol LDL to make bile acids, so the circulation of Cholesterol LDL in the bloodstream will naturally decrease.

In addition to steaming food, you also have to switch from palm oil, trans fat, and coconut oil which contain saturated fat, to oils that contain unsaturated fats. You can find oils that contain unsaturated fats in olive oil or sesame oil, rapessed oil, and sunflower oil.

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