Top Six Foods That Help Reduce High Cholesterol Levels

Cholesterol is a waxy, fat-like substance produced in your liver and found in some of the foods we eat. The cholesterol you eat isn’t the same as the cholesterol in your bloodstream. The level of cholesterol carried by low-density lipoprotein (LDL) is often referred to as “bad” cholesterol, while high-density lipoprotein (HDL) is often referred to as “good” cholesterol. High cholesterol levels can lead to cardiovascular disease and strokes, so if you have high cholesterol, it’s essential to make changes to your diet and lifestyle to bring it down to a healthy level.

Here are six foods that can help reduce high cholesterol levels:

a) Nuts

Nuts are high in fiber, antioxidants, and heart-healthy monounsaturated fats. The healthy fats, vitamin E (which is an antioxidant), and fiber contained in nuts work together to reduce the level of bad cholesterol while increasing your levels of good cholesterol. This means you should incorporate nuts into your daily diet to lower the level of cholesterol in your blood.

b) Barley

Barley is a low-glycemic index food, and it can help lower cholesterol. This is because barley contains beta-glucan, which binds together with the bile produced in your liver and causes your body to remove extra cholesterol from your blood. Barley also increases the level of good cholesterol (HDL) in your body, helping to reduce the risk of heart disease and stroke.

c) Oats

Oats are a great source of fiber, vitamin E, and omega-3 fatty acids. The beta-glucan in oats helps lower cholesterol by binding to bile acids in your body and removing it from your bloodstream. There is also a lot of good cholesterol in oats because of their fiber content.

d) Garlic

Garlic contains allicin which is a compound known to help lower cholesterol. Allicin helps clear out the plaque buildup in your arteries, leading to better blood flow throughout your body and improving heart health. Garlic also contains fiber and selenium that lowers cholesterol levels, improves good cholesterol levels (HDL), and helps to block the production of bad cholesterol (LDL).

e) Grapefruit

Grapefruit is an excellent source of vitamin C, fiber, and pectin that brings down harmful cholesterol levels. Combining all of these great nutrients found in grapefruit makes it one of the best foods you can eat if you have high cholesterol levels.

f) Cinnamon

Cinnamon is a type of spice made from the bark of the cinnamon tree. It has antioxidant, anti-inflammatory, and antibacterial properties, making it an excellent choice for lowering cholesterol levels. The antioxidants help improve your body’s ability to remove bad cholesterol from your blood while decreasing inflammation in your arteries. Cinnamon also helps regulate your blood sugar levels and improve insulin sensitivity, giving you more energy and helping to prevent or treat diabetes.