Home Remedies for High Cholesterol:
11 Foods That Lower Cholesterol
1. Oats.
An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains.
Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans.
Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight.
4. Eggplant and okra.
These two low-calorie vegetables are good sources of soluble fiber.
5. Nuts.
A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.
6. Vegetable oils.
Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.
7. Apples, grapes, strawberries, citrus fruits.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
8. Foods fortified with sterols and stanols.
Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food.
9. Soy.
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.
10. Fatty fish.
Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
11. Fiber supplements.
Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.
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