If you are trying to reduce your high cholesterol then do not miss to include below foods that help lower cholesterol levels naturally. Let’s see these 5 best foods for lowering cholesterol without medication.
Top 5 Foods For Lowering Cholesterol Without Medication
Diet plays an important role to prevent and reduce high cholesterol level. Including oat’s, walnuts, olive oil, omega 3 fatty acids and green tea in your diet is one of the natural ways to lower cholesterol levels.
1. Oats
Oats contain soluble fiber. This soluble fiber helps to reduce your low-density lipoprotein (LDL) means the bad cholesterol level. This bad cholesterol can increase the risk of heart attack and strokes. In the intestine, these soluble fibers stick to bad cholesterol and stop it from being absorbed by the intestine. It does not allow bad cholesterol to deposit in your arteries and just get rid of it as waste. Hence oats are one of the best foods for lowering cholesterol without medication.
You can include soluble fibers like kidney beans, sprouts, apples, pears, barley, and prunes. Our body should get 25 gms of fiber a day, including soluble and insoluble fiber. 1.5 cups of oatmeal contain 6 grams of soluble fiber and it is enough to lower your bad cholesterol.
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2. Walnuts
Walnuts are rich in polyunsaturated fats and found helpful in lowering bad cholesterol. It is good for a healthy heart. It keeps blood vessel healthy. It reduces the chances of heart disease. Nuts are high in calories, so a handful a day, or about one ounce is enough.
3. Olive oil
Olive oil is rich in monounsaturated fatty acids, which is good for the healthy heart. It is high in calories so do not eat more. 2 tablespoons of olive oil per day are recommended.
4. Fish and omega-3 fatty acids
Eating fish is always beneficial for lowering bad cholesterol. Fish contain high levels of omega-3 fatty acids. Omega-3 fatty acid reduces high blood pressure and developing a blood clot. You can find good source of omega -3 fatty acids in
- Mackerel
- Lake trout
- Herring
- Sardines
- Albacore tuna
- Salmon
- Halibut
You can grill, steam, broil or bake the fish. Eating twice a week is recommended.
5. Green Tea
Green tea is rich in antioxidants, which reduces high blood pressure symptoms. It’s lower down your bad cholesterol (LDL) and leaving your good cholesterol (HDL) untouched. Hence, green tea is listed in the top foods for lowering cholesterol without medication naturally.
More – Symptoms of Hypertension (High Blood Pressure)
Important Tips
Reduce intake of saturated fats like meat, cheese, butter, cakes, cookies and other oil which are bad for your cholesterol level.
More – Effective and Natural Ways to Lower Cholesterol
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