Although avocados do not contain any dietary cholesterol, they can directly affect your cholesterol levels. The creamy fruit is rich with essential nutrients qualities and it also contains a significant amount of fiber and good fats, including oleic acid, a healthy monounsaturated fat that lowers the bad cholesterol level and increases the HDL (good cholesterol).
You can add it to a variety of dishes. Add it to your guacamole, add avocado chunks to your salad or top your sandwich. Alternatively, you can make a super-delicious avocado dip.
Note -- As they are high in calories and fat (30 grams fat and 300 calories per avocado), always consume avocados moderately.
Apples are rich in pectin and their skin is loaded with natural antioxidants known as flavonoids that decrease cholesterol level and keep the lungs healthy. A medium sized apple contains large amounts of vitamin A and C, about 4 grams of fiber and less than 100 calories. So, nothing can stop you from enjoying this healthy fruit.
- Pears, oranges, grapefruits, berries, and pomegranates also reduce blood cholesterol levels due to their high fiber content.
Note – Do not peel your fruits as their skin contains more fiber.
Celery is rich in antioxidants and it can lower the risk of heart disease, because it has the ability to prevent the oxidation of LDL cholesterol. Butylphthalide, a component found in celery, can regulate the cholesterol level. Add it to your salads, vegetable juice, soups and many other dishes.
- You can also make celery juice, using its leaves.
- Instead of the regular potato chips, you can fill your lunch box with some celery sticks. Eat 2 celery stalks every day and lower the LDL by 7%.
14. Mustard Greens
Mustard greens have strong anti-inflammatory properties, and they are also rich in sulforaphane, calcium, fiber, and vitamin C, essential for the regulation of your blood pressure and cholesterol. These greens are low in sodium, meaning they can help you reduce the LDL. Eat half a cup of mustard greens every day to reduce your cholesterol level by 15%.
In addition to its strong anti-inflammatory and antioxidant properties, broccoli has a great number of nutrients including calcium, potassium, fiber, magnesium, and vitamin C.
The fiber found in broccoli binds with the bile acid in your digestive tract and eliminates it out from the body. This will help you drop the blood cholesterol level. Now you know why it is so important to eat broccoli as much as you can.
- Never overcook your broccoli; otherwise, it will lose its important nutrients.
- Eat steam-cooked broccoli rather than raw broccoli, as it is healthier.
16. Dark Chocolate
Dark chocolate is a potent antioxidant and it maintains normal HDL cholesterol levels. The cocoa flavanols and plant sterols contained in dark chocolate have the power to reduce the LDL cholesterol by 2-5%.
Chocolate contains flavonoids which prevent blood platelets from sticking together and thus prevent the arteries from clogging. Scientists have confirmed that individuals who eat 50 g of dark chocolate every day for 15 days showed significantly higher levels of HDL cholesterol.
Spinach is loaded with lutein. It prevents the attaching of cholesterol to arterial walls and protects your arteries from clogging. Vitamin E regulates the formation of plaque, and thus reduces the risk of heart stroke.
- Eat baby spinach leaves as a salad or a smaller meal. All you have to do is just microwave them for 3 minutes and sprinkle some Parmesan on top. Whole wheat bread goes great along with this.This healthy and delicious snack will help you reduce your cholesterol level.
Beets are rich in carotenoids and flavonoids, which regulate the LDL buildups, and increase healthy cholesterol levels.
Beets are also loaded with several essential nutrients, including fiber, vitamin C, folate, manganese and potassium, that are considered to work great in the treatment of many ailments. Drink some beetroot juice or combine it with other fresh fruit juice of your choice.
- Large amounts of beet juice can cause temporary discoloration of your stool and urine.
- Beets contain plenty of oxalates which can crystallize, and sometimes cause stone problems.
- Beetroot juice leaves stains on your hands and counter tops, so you may want to use gloves while preparing it.
Herbal Remedies for High Cholesterol
19. Green Tea
Green tea is rich in antioxidants that reduce cholesterol level, because they prevent the LDL cholesterol particles from oxidation. Hence, green tea prevents blood clotting and it can also relax your blood vessels. A single cup of green tea contains more antioxidants than any other vegetable or fruit out there. Drink at least 3 cups of green tea every day.
Ginger not only adds flavor to your food, but it also reduces bad cholesterol levels. Make some nice and warm ginger tea to prevent and treat sore throat and regulate your cholesterol. Moreover, you can add ginger to your meals.