Switching your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL.
Kidney Beans ( Rajma )
Adding 1/2 cup of beans to soup lowers total cholesterol, including LDL The key to this heart-healthy food is its abundance of fiber.
Since green tea is not excessively processed beyond a withering and steaming process, it contains greater concentrations of a substance called epigallocatechingallate than black tea. This substance is a very strong antioxidant that researchers have found to be useful against high levels of LDL cholesterol.
This popular green contains lots of lutein. Lutein already has a “golden” reputation for guarding against age-related macular degeneration, a leading cause of blindness. 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls “shrug off” cholesterol invaders that cause clogging.
Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure, and protect against infections. It helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls.
Olive oil is full of heart-healthy monounsaturated fatty acids (MUFAs), which lower LDL cholesterol and have the welcome side effect of trimming belly fat. Use it to make your own salad dressings, marinate chicken and fish, or roast vegetables.
Brown rice has the lower layer of bran intact and therefore, it is a rich source of not just vital vitamins and minerals but also fiber. If you are looking at reducing cholesterol, simply substitute brown rice for all the white rice that you eat. The bran of the brown rice contains oil that is highly unsaturated and this plays an important role in ensuring your cholesterol levels stay low.
Turmeric has been shown to lower the levels of LDL cholesterol and therefore, it can help cut down on the build-up of plaque on the walls of the arteries. Adding a pinch of turmeric powder to the curries and vegetable preparations is one of the best ways to ensure you get your daily dose of this powerful herb.
Brinjals contain a substance called chlorogenic acid that has the ability to act as an antioxidant. As a result of this action, it has the ability to counteract the increase of LDL cholesterol and therefore, consuming brinjals may prove to be useful in the fight against high cholesterol.
Blueberries contain antioxidant Pterostilbene that effectively helps lower Cholesterol levels. Blueberries are also rich in soluble fiber and other powerful heart healthy vitamins.
Apple is rich in Pectin (fiber), powerful antioxidants like quercetin, catechin, phloridzin and chlorogenic acid that help lower LDL (bad) cholesterol levels and help increase HDL (good) levels
Raw carrots are rich in a fiber called pectin that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries…
Sesame seeds are rich in phytosterols that help reduce LDL (bad) Cholesterol levels significantly. Other foods that contain phytosterols include celery, lettuce, asparagus, spinach, tomatoes, ginger, squash and strawberries.
Antioxidants in Cranberries help slow down LDL cholesterol oxidation, and help raise HDL (good) cholesterol levels.
Antioxidants in Pomegranate help reduces cholesterol plaque buildup and increases nitric oxide production that reduces arterial plaque.
Prunes are a wonderful source of antioxidants and fiber, which is known to reduce LDL cholesterol.
Onions contains a constituent called quercetin that is known to be a strong antioxidant; this means it can prevent the damaging effects of free radicals on human tissues. Researchers have linked quercetin of onions with increased levels of HDL cholesterol as well as low levels of LDL cholesterol.
Nuts such as almonds, pistachios, hazelnuts and walnuts are rich in polyunsaturated fatty acids that help to keep the arteries healthy. However, eat them in raw form without adding salt or sugar or you will add to the calorie content.
Also called linseed, flaxseed is a rich source of omega-3 fatty acids that have a protective action on heart health. These seeds also contain a lot of fiber and this binds with cholesterol, preventing its absorption. The regular use of flaxseed is said to prevent the arteries from hardening due to the deposition of cholesterol;
Soya milk, soya nuts and soya yogurts may help the liver to take ‘bad’ LDL cholesterol out of the bloodstream. Using soya to replace dairy and meat can also displace saturated fat from the diet.