5 Foods That Lower High Cholesterol, Proven Effective

What are the best foods to lower high cholesterol? More and more people are complaining about cholesterol problems. The reasons are the growing number of unhealthy foods on the market and a low level of awareness about exercise and health. Cholesterol itself is nothing to fear, since it occurs naturally in the human body. It comes from two sources: the liver produces it naturally, and it builds up from the foods you eat.

That means the more unhealthy foods you eat, such as fried snacks, coconut milk and fatty foods, the higher your cholesterol level will climb. Cholesterol is also divided into two types: good cholesterol and bad cholesterol. If bad cholesterol has already caught up with you, some foods can effectively bring high cholesterol down. Which ones? Find the answer in the list below.

Olive Oil

We usually think of cooking oil as something that brings bad cholesterol. Olive oil is different, because it actually helps lower bad cholesterol. It contains unsaturated fatty acids and is rich in vitamin E, which work to reduce bad cholesterol and raise good cholesterol.

To eat it, you can mix 2 tablespoons of olive oil into a fruit salad, or start using it as your main oil for stir-frying or frying food.

Oatmeal

Some people know oatmeal as a diet food. That is not wrong, because oatmeal is very high in fiber. But it is also effective at lowering cholesterol, since it is rich in soluble fiber, which helps lower LDL, the bad cholesterol.

Oatmeal also helps the body absorb less bad cholesterol, so some of the foods you eat do not cause a significant rise in cholesterol. That does not mean you can eat cholesterol-rich foods as you please, though. Preventive measures are still needed to keep your body healthier.

Soybeans

This often underrated ingredient holds a wealth of benefits, from very high protein content to isoflavones, compounds that can lower high cholesterol. Soy-based foods are also easy to find, such as tempeh, tofu, soy milk, oncom (a fermented Indonesian food) and more.

Even though soy is very healthy, you also need to pay attention to how you prepare it. Do not cook soy-based foods in regular cooking oil, because it only damages the nutrients inside. It is better to steam or boil them. Or, if you like, you can use olive oil to fry or stir-fry them.

Salmon

This fish contains more omega-3 than most other types of fish. It is also effective at lowering LDL and triglycerides, the fats in the blood. On the other hand, salmon is very helpful for raising good cholesterol because it contains HDL. It also contains EPA and DHA, which are good for heart health.

A health association in the US has even concluded that eating 2 servings of salmon a week helps the body work better at lowering bad cholesterol. This shows that salmon is one of the healthiest fish you should eat. You also do not need to worry about eating a lot of it, because its calorie content is very low.

Read also: Healthy Foods to Eat for Heart Health

Avocado

People often avoid this fruit because they think it is fatty. In fact, avocado is rich in unsaturated fat, which is safe to eat. The flavonoids in avocado are also very good for lowering cholesterol and clearing saturated fat from the body.

Eating avocado is healthy because it contains plant-based fat that is good for you and works against cholesterol. It is true that avocado is high in calories, which keeps you full for longer. That is not a bad thing, though, because calories are not something you must avoid.

That wraps up our short review of 5 foods that effectively lower high cholesterol. Make sure you eat these healthy foods regularly, especially if you are already experiencing symptoms of high cholesterol, and your body will be healthier for it.