A List of Foods That Help to Lower Cholesterol

Cholesterol is a fat-related substance necessary for a number of important bodily functions.  For example, the body uses cholesterol to create sex and adrenal hormones, Vitamin D (essential for calcium absorption) and bile (essential for fat digestion).  There are two types of cholesterol, HDL, or the cholesterol that takes cholesterol from the arteries and tissues to the lover, and LDL, or cholesterol in the tissues themselves.  Below is a list of foods that help to lower cholesterol in the tissues (LDL).

When LDL cholesterol becomes too high, fatty plaques on the walls of arteries form and we are at higher risk for arteriosclerosis, or hardening and thickening of the arteries, as well as heart disease, high blood pressure, and risk of excessive clotting/stroke.  High cholesterol can be caused by a range of factors, such as genetics, overconsumption of food, saturated fats in the diet, stress, cigarette smoking, and coffee and refined sugar consumption.  Depending on the source, safe LDL cholesterol levels range from less than 100 mg/dl for those in high risk for heart attack to 160 mg/dl for those with the lowest risk.   High LDL levels are often associated with low HDL levels.  Optimal HDL levels range between 40 mg/dl – 80 mg/dl.

According to the Nov. 2004 Mayo Clinic Healthsource, a recent report by the National Cholesterol Education Program now recommends LDL levels of 70 mg/dl or lower for those at very high risk of heart attack.  Risk factors include diabetes, high blood pressure, smoking, age, inactivity, and a family history of heart disease.  Calculate your risk factor here.

Following is a list of foods and tips to help you lower LDL and raise HDL from the Nutrition Within workshop Controlling Cholesterol Naturally:

• Avoid or limit foods highest in saturated fat, such as cheese, cream, butter, and animal meats.  If you have trouble giving up dairy products, try organic feta, goat cheese, or fresh mozzarella – they tend to have the least amounts of saturated fat.  Eating a diet of whole grains, fresh fruits and vegetables, beans, fish, and olive oil seems to be the way to go.

• The bitter flavor generally helps to clear out mucus.  Common bitter foods include: alfalfa, romaine and other lettuces, citrus peel, radish leaf, scallion, turnip, celery, papaya, vinegar, amaranth, rye, and quinoa.

• Plant fiber can reduce fat in the blood and prevent hardening of the arteries, and bitter grains are particularly useful in this regard: rye, quinoa, amaranth, and oats.  [all whole grains are great]

• Carrots and apples contain pectin, which stimulates bile secretion which reduces blood-cholesterol levels

• Turmeric is a great Indian spice which has anti-inflammatory and antioxidant qualities and lowers cholesterol.

• Other herbs that are great in helping lower cholesterol include: garlic, garlic powder, cinnamon, gugulipid, capsaicin, and hawthorn (pour 1 cup of boiling water over 1 tsp. dried hawthorn and let steep for 10 minutes).

• Rose hips is a medicinal plant high in Vitamin C, one of the nutrients helpful in reducing cholesterol levels.  You can use dried crushed leaves to make tea (pour 1 cup of boiling water over 1 tbsp. dried crushed rose hips and let steep for 10 minutes).

• Green tea lowers cholesterol levels, in addition to its many other medicinal functions such as reducing cancer risk and preventing tooth decay and high blood pressure.

• The monounsaturated fat of olive oil seems to have beneficial effects on cholesterol.

By adjusting your diet using this list of foods you can help to lower cholesterol, increase your general health and greatly reduce your risks of high cholesterol related diseases.

About the Author: Debbie Roth is a Holistic Health Counselor and Director of Nutrition Within LLC. In her practice, she works with runners and other athletes to maximize their performance and overall energy levels. Debbie is an avid half-marathoner, and she runs and practices in Santa Monica. You can reach Debbie at 424-645-4199 or at info@nutritionwithin.com, or check out her website at www.nutritionwithin.com.

Tweet This