Top 10 Cholesterol Lowering Foods

Cholesterol is a naturally occurring substance, essential for a wide range of bodily processes, like membrane buildup, bile secretion, hormone synthesis and vitamin D production. In fact, this waxy substance is found in each and every cell of the body. Nevertheless, elevated cholesterol (or hypercholesterolemia) is a concern, and acts as a trigger for several illnesses, basically heart and cardiovascular diseases. Identify the top 10 cholesterol lowering foods for managing high cholesterol in the natural way.

Top 10 Cholesterol Fighting Foods

The anti-cholesterol diet is planned to bring down the level of bad cholesterol (low density cholesterol or LDL) in the bloodstream. Some simple tips for easy planning of the daily diet menu are including lean meat (not red meat), serving fresh fruits and vegetables, eating nuts for snacks and using non-fatty dairy products. And healthy foods to lower cholesterol include those containing omega-3 essential fatty acids, antioxidants, dietary fiber and phytosterol. Listed below are top 10 cholesterol lowering foods tips.

Nuts
It would be a good idea to replace walnuts and almonds (in specific amounts) for other snack foods for fighting against high cholesterol. Of course, seeds and nuts are rich sources of fats. But, the fatty ingredients in nuts are of a healthier version, i.e trans fat. They help in counteracting the action of bad cholesterol, while ensuring normal function of the heart.

Dark Grapes
Both red and black grapes are healthy food items for combating hypercholesterolemia condition. They contain antioxidants and dietary fiber in large amounts, which are helpful to lower cholesterol level. Studies have found that consuming red grapes on a regular basis is effectual to lower cholesterol by more than 15 percent.

Fresh Apples
We all know that apples are some of the healthiest fruits that provide innumerable health benefits. These sweet or tart tasting fruits are also effective in lowering cholesterol. They contain pectin, flavonoids and antioxidants, which all work in reducing the amount of bad cholesterol (LDL) in the bloodstream.

Garlic
Garlic, along with cinnamon, is often included in the top 10 natural cholesterol lowering supplements. Using this culinary ingredient in daily cooking is a simple way to reduce cholesterol without side effects. In case of garlic supplements, do not ingest them in conjunction with therapeutic medications.

Cinnamon
When it comes to reducing cholesterol naturally, cinnamon is a wonder spice for lowering triglycerides and LDL cholesterol. Another added benefit of cinnamon is controlling high blood sugar levels in diabetic patients. To get prompt results, use 1 teaspoon of pure cinnamon powder everyday.

Flaxseed
Flaxseed and flaxseed oil are touted as the best food choices for obtaining omega-3 fatty acids, which help in lowering cholesterol. While deciding the amount of flaxseed oil to be consumed daily, take the doctor's guidance. It is claimed that a person with dangerously high cholesterol can take about 1 tablespoon flaxseed oil per day.

Soybeans
Also known for their high protein content, soybeans and soybean products (soy milk, tofu, soy nuts) lead the list of top 10 cholesterol lowering foods. The active ingredients present in soy (especially isoflavones and soluble fiber) provide dual benefits, LDL cholesterol lowering and increasing HDL cholesterol.

Fiber Foods
In lowering cholesterol, soluble fiber works by binding to the waxy substance, and preventing it from accumulating in the bloodstream. So, adding foods containing high fiber makes sense to combat hypercholesterolemia. Of the several food items, beans, fresh fruits, vegetables, oats, barley, brown rice and other whole grains are healthy choices.

Salmon
The effectiveness of omega-3 fatty acids in reducing cholesterol are known to all of us. Salmon is another food source for obtaining these essential fatty acids. In addition, this fish provides proteins in large amounts. Reap the same health benefits by serving mackerel, tuna, sardine and herring in the low cholesterol diet.

Olive Oil
The last in the top 10 foods to lower cholesterol is olive oil. Several studies have been conducted on the cholesterol lowering potential of this vegetable oil. The less processed olive oils (virgin and extra-virgin types) are better for therapeutic purposes. In the daily diet, substitute 2 tablespoons of this oil for butter and other fatty substances.

Besides incorporating the top 10 cholesterol lowering foods and other healthy food items in the diet plan, one should avoid living a sedentary lifestyle. Thus, the basic trick for lowering cholesterol without medication is to consume a healthy diet, perform exercises regularly and stay away from unhealthy habits, like smoking and excessive alcohol consumption. These again help in weight control and minimizes the risk of other lifestyle ailments.