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

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.   

Also Read: Smart Choices For Healthy Heart: Foods To Avoid With High Cholesterol!  

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.  

Also Read: Top 10 Types Of Berries Found In India  

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: