Cholesterol Lowering Food _ You Should Add to your Diet

  • Zartasha Shabaz
  • Jul 25, 2020

Cholesterol Lowering Food _ You Should Add to your Diet

Your diet has a powerfull effect on your body’s cholesterol level and other risk factors. Heart Disease is one of the major cause of death. If we talk about the cholesterol it is linked to the Heart Diseases.

Here are 5 food items that you can add in your Diet to lower your cholesterol level.

1-Nuts — Almonds and Walnuts

Nuts are some other noticeably nutrient-dense food.

They're very excessive in monounsaturated fats. Walnuts also are wealthy with inside the plant form of omega-three fatty acids, a sort of polyunsaturated fats related to coronary heart health.

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Almonds and different nuts are specifically rich in L-arginine, an amino acid that enables your frame make nitric oxide. This, in turn, enables alter blood stress. What’s more, nuts offer phytosterols. These plant compounds are structurally just like ldl cholesterol and assist decrease ldl cholesterol with the aid of using blocking off its absorption to your intestines.

Calcium, magnesium and potassium, additionally observed in nuts, may also lessen blood stress and decrease your hazard of coronary heart disease.

In an evaluation of 25 studies, ingesting 2–three servings of nuts in keeping with day decreased “bad” LDL ldl cholesterol with the aid of using a mean of 10.2 mg/dl.

consuming nuts daily in life  is related to a 28% decrease in risk of heart diseases.



             Nuts are rich source of fiber that lowers cholesterol level. it also contains the minerals that improve heart health.

2-Fruits and Berries

We all know that fruits are the great part of our diet due to various reasons.

Soluble fiber lowers the cholesterol level and many fruits are rich in it.

The soluble fiber stop your liver from producing the cholesterol thus lowering the level of this compound from your body.

Some of the fruits like apples, grapes, citrus fruits and strawberries contains a fiber called pectin. This fiber lower cholesterol by 10%.

Some fruits are rich in bioactive compounds such as barries and grapes, can help increase "good" HDL and lower "bad" LDL cholesterol.



             Due to the fiber and antioxident containing property fruits are good for heart health and in lowering cholesterol level.



Garlic is a well known and important component of cooking and people have been using it since long. Allicin is the main component of Garlic. research has proved that garlic lowers the blood pressure and controls the cholesterol level. so, the garlic is good in reducing the risk of heart diseases and other that are related to having bad cholesterol.


             Due to the presence of allicin and other plant compounds garlic is very imprtant in lowering chosterol level.


As we all know the importance of vegetables in our life.

If we talk about the vitamins, iron, and other nutrients our body require the thing come to our mind is to consume vegetables in large amount .

in the same case when we are talikng about the cholesterol level vegetables helps us to lower the bad cholesterol in the body.

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To maintain the healthy weight vegetables are best to consume because it has fibers and oxidents in it and low in calories.



There is a confusion about tea, two types of thinking about it exists some people are in favour while some think its not good for health. Tea has many important plant compounds that are very good for our health.People give more attention to green tea while the black and white tea also has the similar properties.
Let's have a look on the two main components of the tea:

Catechins: This compound helps in the activation of nitric oxide, much important for good blood pressure. It also helps preventing blood cloting. 

Quercetin: It improves the blood functions and reduce inflamation.

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 Having tea in your diet lowers the cholesterol level and reduce heart disease risk.