20 Foods That Lower Cholesterol

Here's a list of 20 foods, which have been scientifically proved to reduce cholesterol. Include them in your diet and you will find a magical improvement in your lipid profile. 

Walnuts

Is anti-inflammatory; enhances HDL. It is the only nut that contains a significant amount of alpha-linolenic acid (ALA), the plant-based source of Omega-3 fatty acids. Results show that walnuts help HDL ('good' cholesterol) perform better in moving and removing excess cholesterol from the body.

Grapes

Purple and red grapes help reduce risk of blood clots and lower LDL. also good for: Heartprotecting anti-oxidants, including resveratrol and flavonoids.

Chocolate

Dark chocolate has flavonoid antioxidants that work to keep blood platelets from sticking together and may even help keep your arteries unclogged. Research shows that about an ounce of chocolate a day

increases good cholesterol and prevents bad cholesterol from oxidizing.

Red bell pepper

Red bell peppers are also a source of cholesterol-lowering soluble fibre and heart-friendly anti-oxidant Vitamins A and C.

Pomegranates

Punicalagins, compounds found only in pomegranates, lower cholesterol.

also good for:: Lowering blood pressure and reducing arterial hardening.

Tea-green or black:  

Studies prove that tea helps to keep blood vessels relaxed and prevent blood clots. Flavonoids, the major antioxidants in tea, have been shown to prevent the oxidation of LDL

cholesterol that leads to plaque formation on artery walls.  

BarleyReduces total and 'bad' cholesterol levels Put the old-fashioned

nutty-chewy barley back on the table. This wholegrain is full of soluble

fibre that helps prevent the cholesterol in the foods you eat from

being absorbed into your bloodstream.

Cauliflower

Is antiinflammatory; reduces triglycerides and cholesterol; regulates blood pressure.

Oats

The 'jau' that finds such an important place in several Hindu rituals and which has been a part of diet in Punjab, UP and Bihar has been rediscovered by the scientists for

its numerous benefits, one of which is controlling cholesterol and

blood sugar. 

Fish

One of the richest sources of Omega 3 fatty acids, they increase good cholestrol and prevent bad cholesterol from clogging the arteries.

Soy

Soy foods help your heart by slashing the amount of saturated fat that you eat.

Garlic

Its allicin content helps relax blood vessels, smoothen blood (and oxygen) flow and reduces pressure on the heart. also good for: Reducing

hardening of arteries.

Figs

Lower cholesterol and blood pressure as they are an extremely rich source of fiber.

Olive oil

Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol

untouched. Do not overheat it.

Red Wine

Protects blood vessel lining; decreases inflammation; helps lower blood pressure; enhances HDL levels.

Kiwi

It rivals citrus in Vitamin C and enhances anti-oxidant levels, increases HDL, and decreases LDL. also good for: Lowering attack risks.

Fenugreek

This seed has heart-healthy galactomannan as well as potassium to maintain BP. also good for reducing LDL.

Cinnamon

This age-old aromatic spice protects the heart and arteries from damage with its anti-inflammatory properties. also good for: Fighting LDL, lowering cholesterol levels.

Blue green algae

This blue-green algae is often called a 'superfood', only partly because of its high level of vegetable protein, higher than that of fish!

activity against many harmful viruses; promising agent in cancer and

tumour conditions; and several cardiovascular benefits, including

improvement of blood lipid profiles.