Joybynature.com Team

Cholesterol is a chemical compound that the body produces naturally. It is required as a building block for cell membranes and for hormones like estrogens and testosterone. About 80% of the body's cholesterol is produced by the liver while the rest comes from food sources. The cholesterol content in the body is regulated by the liver which stores the cholesterol after the food is digested and metabolized. There are basically two types of cholesterols that the body has to deal with: the good cholesterol and the bad cholesterol. Good cholesterol is also known as HDL or High Density Lipoprotein which is essential for heart health. HDL helps in the removal of bad cholesterol from the bloodstream and also strengthens the walls of the arteries. Thus HDL prevents from risk of heart attacks and stroke. LDL or Low Density Lipoprotein is the bad cholesterol causes deposits or plaques inside the walls of the arteries thus narrowing the arteries down and increasing the risk of heart diseases. LDL also increases the risk of brain strokes by reducing the amount of blood that reaches the brain. It is essential to prevent high cholesterol levels in the body to maintain a healthy heart.

Maintaining a healthy lifestyle, taking a healthy diet, exercising and weight maintenance are a few things that can help in maintaining cholesterol levels in the body.

Food for lowering cholesterol

The incorporation of the following foods in the diet can reduce cholesterol levels naturally by a significant level.

  1. Kale: To lower cholesterol levels by a significant level, Kale certainly is a food that must find place in the daily diet. It is rich in Vitamins A and C and also proteins. Kale also provides the body with the required fibres. Kale is a rich source of Lutein which lowers cholesterol levels in the body and also prevents cholesterol from building up in the body.
  2. Oatmeal: Oatmeal is considered as a super food to lower cholesterol levels. Oatmeal is rich in fibres that soak up excess cholesterol and carry it out of the body before it can cause damage to the walls of the arteries. Consuming organic oats can even be better to prevent bad cholesterol from harming the body.
  3. Apples: Apples have always been recommended to lower the levels of cholesterol naturally. Apples are a rich source of polyphenols, vitamins, minerals and fibres. Polyphenols are antioxidants that help to fight free radicals and fibres help to remove the excess cholesterol from the body.
  4. Garlic: Studies have proved that the more garlic you consume, the lower will be your bad cholesterol level. Garlic contains allicin which is known to lower cholesterol levels by a significant number.
  5. Dark chocolates: Dark chocolates contain procyanidins which is known to reduce cholesterol levels to a great extent. However, dark chocolate must be consumed only in some quantity as more consumption can further lower even the good cholesterol which is not good for the body.
  6. Spinach: Spinach is the healthiest food that can be consumed to lower the levels of cholesterol. Spinach contains vitamins, minerals and lutein which work to lower the cholesterol levels. Spinach also aids in weight loss which eventually lowers the cholesterol levels and also protects the body from heart diseases.
  7. Avocados: Avocados are low fat foods that contain oleic acid which has a direct impact on the cholesterol levels. Oleic acid raises the HDL or good cholesterol levels and thus helps in maintaining cholesterol levels in the body.
  8. Green tea: Green tea contains several antioxidant and anti- cancer compounds. It also contains flavonoids called catechins that have a cholesterol lowering effect.
  9. Blueberries: Blueberries are rich in antioxidants, vitamins and fibres and are healthy foods that must be incorporated in the diet. These also contain a compound called pterostilbene which helps to metabolize cholesterol and lowers LDL or bad cholesterol levels in the body.
  10. Tomatoes: Tomatoes are perhaps the best food for heart health. These contain lycopene that lowers LDL as well as triglyceride levels in the bloodstream ensuring good heart health.
  11. Beans: Beans are the best cholesterol lowering foods mainly because of the fibre they contain. Beans not only lower the cholesterol levels but also maintain the blood pressure thereby ensuring heart health.
  12. Flax seeds: Flax seeds contain a lot of fibres and omega-3 fatty acids and thus help in lowering cholesterol by a significant level.


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