9 Foods That Lower Cholesterol Immediately: Best Fruits, Tips And Expert Advice!

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Published on: 08-Apr-2024

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Anvesha Chowdhury

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9 Foods That Lower Cholesterol Immediately: Best Fruits, Tips And Expert Advice!

9 Foods That Lower Cholesterol Immediately: Best Fruits, Tips And Expert Advice!

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High cholesterol is a growing concern in India, affecting millions and significantly raising the risk of heart disease. A recent study by the Indian Heart Association revealed that nearly 30% of urban Indians have borderline high LDL ("bad") cholesterol, putting them at increased risk. But you don't have to rely solely on medication to manage your cholesterol levels. 

Nature provides a treasure trove of delicious, heart-healthy foods that can significantly impact your cholesterol profile. This blog unveils 9 powerful foods that lower cholesterol immediately. We'll explore the science behind their effectiveness and provide practical tips on incorporating them into your diet. Read on to know more 

Table Of Contents 

1. What Are Foods That Lower Cholesterol? 

2. Which Fruit Is Best To Reduce Cholesterol? 

3. How To Lower Cholesterol Levels? 

4. Expert Advice 

5. The Final Say 

6. FAQs 

7. References 

What Are Foods That Lower Cholesterol? 


 

Whether you are afflicted with high cholesterol levels or looking to make your diet more attuned to heart health, immediately adding foods that lower cholesterol should be a priority. Let’s have a look at the best foods:  

1. Legumes   

Legumes are fibre-rich, preventing the body from absorbing cholesterol into the bloodstream. Lentils, sprouts, etc., help reduce cholesterol levels in the body. They are one of those foods that lower cholesterol immediately and can become a part of your daily diet routine. 

2. Oatmeal   

Oatmeal contains soluble fibre, which binds to cholesterol in the digestive tract and prevents its absorption into the bloodstream. It also contains beta-glucan, a type of soluble fibre that helps lower LDL cholesterol levels, thus reducing overall cholesterol levels when consumed regularly as part of a balanced diet.   

3. Nuts   

Nuts like almonds, chives, walnuts, hazelnuts, pistachios, etc., are rich in unsaturated fats that help lower bad cholesterol, especially when replaced with saturated fats. Nuts are also fibrous, which helps stop the body from absorbing cholesterol and boost its excretion. Thus, nuts are beneficial for lowering cholesterol levels in our bodies 

4. Dark Chocolate   

Dark chocolate is rich in cocoa that contains flavonoids. Its antioxidant and anti-inflammatory properties can boost your health in multiple ways. However, people should eat dark chocolate in moderation, as it is high in saturated fats and sugar 

5. Soy   

Soy protein can reduce cholesterol by around 3–4% in adults, resulting in a healthy diet for the heart while lowering cholesterol. Soy protein may stimulate the liver to remove LDL ("bad") cholesterol from the blood, further contributing to its cholesterol-lowering effects. Soybeans and associated products, such as tofu, soy milk, etc., are suitable for a cholesterol-lowering diet 

6. Garlic   

Garlic can help regulate serum cholesterol levels and reduce blood pressure. However, it would be challenging to include the required number of cloves in the diet to affect cholesterol levels because not all recipes are significantly garlic-rich. Consume 1-2 cloves of raw garlic on an empty stomach first thing in the morning to ensure daily garlic intake, which can help you reduce your body's cholesterol level.    

7. Extra Virgin Olive Oil   

In extra virgin olive oil, you must substitute saturated fat with monounsaturated fat, which might help reduce harmful cholesterol levels in the body. Extra virgin olive oil has antioxidants and is an anti-inflammatory that can benefit cardiovascular and overall health. To eat healthily, you can use olive oil instead of butter when sautéing your vegetables, salad dressing, etc. Extra virgin olive oil minimises the risk of heart attacks 

8. Fish   

Fatty fishes have anti-inflammatory and heart health benefits. They can help protect the blood vessels and heart from disease by lowering triglyceride levels, a type of fat found in blood. They consist of omega-3 fatty acids that may help minimise blood pressure and the risk of developing blood clots. Omega-3 fatty acids tend to reduce the risk of sudden death in people who are more likely to have heart attacks. They are one of the most effective non-vegetarian foods that lower cholesterol immediately. 

9. Eggplant   

Eggplant contains compounds like nasunin and fibre, which help lower cholesterol levels. Nasunin, found in purple skin, has antioxidant properties that may prevent cholesterol oxidation. At the same time, fibre binds to cholesterol in the digestive tract, aiding in its elimination from the body. This lowers the prospect of developing heart disease, stroke, obesity, and type 2 diabetes 

Which Fruit Is Best To Reduce Cholesterol?  

Making fruits a part of your diet is essential to keep your cholesterol in check. Here is the list of fruits that lower cholesterol that are tasty, readily available, and affordable at the same time, which makes them easy to add to your diet and are ideal for reducing cholesterol: 

1. Apples   

It is often said that an apple a day keeps the doctor away, which is true. Consuming an apple daily can help you minimise your already lousy cholesterol levels. It also lowers triglyceride levels, fat that enters the bloodstream after meals. In addition, apples contain compounds called polyphenols, which may also positively affect your cholesterol levels. They are one of the best fruits for reducing cholesterol levels in your body. 

2. Avocado    

Avocados are rich in healthy nutrients. Consuming one avocado a day can help you gain moderate fat, which is essential for the body. It can also help minimise cardiovascular diseases like strokes and heart attacks. Add avocados to your salads and sandwiches, or eat them as a side dish. They are a great fruit to incorporate into your diet to lower cholesterol naturally. 

3. Citrus Fruits   

Citrus fruits provide a daily dose of vitamin C, which is good for immunity and helps reduce cholesterol. Oranges, lemons, and grapefruits are rich in vitamin C and packed with antioxidants. These antioxidants protect by helping reduce free radical formation, lowering low-density lipoprotein (LDL) oxidation. Also, oranges contain pectin, which helps to reduce cholesterol absorption.     

4. Watermelon   

Watermelons are low in calories and fibre, making them a great addition to a healthy heart diet. The fibre in watermelons can help minimise cholesterol levels by binding to cholesterol and reducing its tendency to absorb into the bloodstream. Watermelons are also rich in antioxidants, which can help reduce inflammation in the body and positively impact heart health.      

5. Berries   

Berries are rich in antioxidants and low in calories and fat. They contain anthocyanins, which help to manage cholesterol levels by minimising oxidative stress in the body. Blueberries, blackberries, and strawberries have the highest quantity of antioxidants in the berry family, making them some of the best fruits for lowering cholesterol.  

How To Lower Cholesterol Levels? 

Cholesterol levels depend on your genes and the lifestyle you have. If you have high cholesterol for a prolonged period, you may be at a high risk of cardiovascular diseases. So, here are some tips on how you can lower your cholesterol levels: 

Consume The Right Kind Of Fats 

  • Red meat and full-fat dairy products mainly contain saturated fats that raise cholesterol levels, so avoid them.  

  • Another type of fat known as trans fats, which you may find listed on food labels as "partially hydrogenated vegetable oil," is often used in foods such as margarine, cakes, and biscuits. It should be watched for and avoided.   

  • Incorporate foods rich in omega-3 fatty acids since they benefit the heart and help reduce blood pressure.  

  • Focus on your diet to lower cholesterol and lose weight. 

Target Weight Loss 

  • Excess fat contributes to high cholesterol. You can make small changes in your routine, like switching from sugary beverages or packaged juices to freshly pressed juices, snacking on foxnuts and dry fruits, and munching on packaged chips.  

  • If you crave something sweet, go for sugar-free options or gravitate towards fresh fruits to satisfy your craving for dessert.  

  • Using the stairs in the office or at home instead of taking the lift or parking farther from your office so that you can take a walk, taking walks during breaks at work, etc., are some ways to incorporate physical activity when you are too occupied. 

Indulge In Physical Activity 

  • Exercising can improve your cholesterol levels. You must exercise at least 30 minutes six times a week.   

  • Adding physical activity, whether for short intervals or multiple times daily, can help you kickstart your weight loss journey.   

  • Enrol in a gym under proper guidance, follow a yoga routine, go for morning and evening walks, go cycling, swim, or indulge in a sport.   

  • To stay motivated, consider finding an exercise buddy or joining an exercise group.   

Minimise Alcohol Consumption And Quit Smoking 

  • Quitting smoking improves your cholesterol levels immediately. Smoking hampers your lungs and slows down the blood circulation in the body.  

  • Quitting smoking can bring down your blood pressure and minimise the risk of heart disease. Meanwhile, alcohol is associated with lousy cholesterol in the body.  

  • Reducing the consumption of alcohol can minimise the risk of strokes, heart attacks and other heart diseases. 

Dietitian’s Recommendation  

People who have an unhealthy lifestyle or are obese often struggle with high cholesterol issues. Your lifestyle changes would dictate the ideal cholesterol levels in your body—high cholesterol results in many health issues like high blood pressure, stroke or heart attack. To stay fit, you must indulge in a workout regime that you must follow consistently and incorporate foods that lower cholesterol immediately. Include the nutrients that are needed for the growth and maintenance of your body that would ultimately enhance your lifestyle. 

The Final Say 

A balanced diet and an active workout regime are how you can keep your heart and mind healthy. A diet that includes a variety of fruits, vegetables, whole grains and healthy fats can provide the essential nutrients and soluble fibre needed to maintain the cholesterol levels in your body. Lifestyle changes can help you enhance your heart health by lowering your blood pressure, enhancing cholesterol levels, and maintaining a healthy weight. High cholesterol levels increase the risk of various cardiovascular diseases like strokes, heart attacks, etc. Practice healthy eating habits, quit smoking and minimise your alcohol consumption first and foremost to keep your cholesterol levels in check. Indulge in foods that lower cholesterol immediately. 

FAQs  

1. What is the number one food to lower cholesterol?  

Oats and their variations, like oatmeal and oat bran, are often considered the best foods to lower cholesterol immediately. 

2. What is an ideal diet for lower cholesterol and triglyceride levels?  

Here are the foods that should be included in the diet:  

  • Lentils  

  • Nuts   

  • Seeds  

  • Avocados  

  • Apples  

  • Soy  

  • Dark chocolate  

3. What are the foods that lower cholesterol fast naturally?  

The following foods can lower cholesterol fast naturally:  

  • Barley  

  • Eggplant  

  • Green Tea  

  • Garlic  

  • Watermelon  

  • Berries 

References 

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